Pelvic Girdle Pain (PGP) is a joint discomfort many women experience during pregnancy. It affects the joints of the pelvis and causes pain in the lower back, making it challenging to walk and stand comfortably. Pelvic floor physiotherapy in Grande Prairie offers effective treatment for hormonal changes, weight gain, and changes in posture, all of which contribute to the PGP condition.
Try These Six Physiotherapy Moves For Pelvic Girdle Pain
Pelvic floor physiotherapy in Grande Prairie offers various physiotherapy moves to support recovery and improve mobility.
1. Pelvic Tilts
Pelvic tilts are gentle exercises that strengthen the lower back and abdominal muscles while relieving tension in the pelvic area. This exercise improves posture and helps reduce the strain on the pelvis, which allows the growing baby bump through pelvic floor physiotherapy.
To perform the pelvic tilt:
- First, start by lying on the back with the feet flat on the floor. Ensure that the spine is in a neutral position.
- Try to engage the core by pulling the belly button towards the spine and gently flatten the lower back against the floor by tilting the pelvis upwards. Individuals should slightly feel the hips rotate as they do this.
- Hold the position for a few seconds, then relax and return to the neutral position.
- Perform 10–15 repetitions.
Pelvic tilts can be done throughout pregnancy. They are low-impact, safe, and help alleviate lower back pressure while stabilizing the pelvic area.
2. Cat-Cow Stretch
The Cat-Cow stretch exercise helps mobilize and relieve lower back tension. It is ideal for releasing tight muscles that contribute to pelvic discomfort.
To perform the Cat-Cow stretch:
- Begin on the hands and knees in a tabletop position, with the wrists directly under the shoulders and knees beneath the hips.
- Inhale and arch the back (cow position) by lifting the tailbone and head face towards the ceiling while allowing the belly face toward the floor.
- Exhale and round the back (cat position) by tucking the chin toward the chest and drawing the belly button up toward the spine.
- Continue alternating between these movements for 10–12 repetitions, flowing with the breath.
This exercise gently stretches the spine, reduces tension in the pelvic girdle, and encourages better spine and pelvis alignment, providing relief from discomfort.
3. Knee Squeezes with a Ball
Knee squeezes help strengthen the inner thigh muscles (adductors) and stabilize the pelvic floor. This exercise can be beneficial for women experiencing pain when moving or standing up from sitting.
To perform knee squeezes with a ball:
- First, sit on a chair with the feet flat on the floor and knees bent.
- Place a small exercise ball (or a cushion) between the knees.
- Squeeze the ball by gently pressing the knees together, engaging the inner thigh muscles.
- Try to hold the squeeze for about 5–10 seconds, then relax.
- Repeat the exercise for 10–15 repetitions.
Knee squeezes are effective for maintaining pelvic stability, reducing strain on the pelvis, and supporting the muscles that help reduce pain during everyday movements.
4. Bridge Exercise
The bridge exercise targets the gluteal muscles, significantly supporting the pelvis during pregnancy. Strengthening these muscles can help stabilize the pelvis and reduce the pain associated with PGP.
To perform the bridge exercise:
- Lie on the back with the feet flat on the floor and then arms at the side.
- Engage the core muscles and slowly lift the hips towards the ceiling, forming a straight line from the shoulders to the knees.
- Squeeze the glutes at the top and hold for a few seconds before slowly lowering the hips back down to the floor.
- Perform 10–12 repetitions, ensuring the movements are controlled and steady.
This exercise strengthens the glutes, which is crucial for maintaining pelvic alignment and reducing pressure on the pelvic joints.
5. Clamshell Exercise
The clamshell exercise strengthens the gluteus medius muscles, stabilizing the pelvis during movement and standing. Strengthening these muscles can help reduce pelvic pain and prevent further injury.
To perform the clamshell exercise:
- Lie on the side at a 90-degree knee angle, stacking the hips one on the other.
- Keep the feet together and slowly lift the knee facing towards the ceiling while keeping the hips steady. Only lift the knee as far as possible without rotating the hips or lower back.
- Lower the knee back down and repeat the movement for 10–15 repetitions on each side.
This exercise is highly effective for improving hip stability, which helps distribute weight evenly across the pelvis, reducing the strain and pain associated with PGP.
6. Squats
Squats are functional exercises that strengthen the quadriceps, glutes, and pelvic floor muscles. Performing squats during pregnancy helps improve overall lower body strength, supports the pelvis, and reduces pelvic discomfort.
To perform squats:
- Stand with the feet shoulder-width apart and the toes slightly turned out.
- Engage the core and lower the body by bending the knees and hip as if sitting back in a chair. Keep the weight on the heels and ensure the knees don’t extend past the toes.
- Lower the body while the thighs are parallel to the floor as comfortable, and then push through the heels to stand back up.
- Perform 10–12 repetitions, ensuring the movements are controlled and steady.
Squats strengthen the legs and pelvic muscles, stabilize the pelvis, and alleviate the discomfort caused by pelvic girdle pain.
Incorporating these Pelvic health physiotherapy exercises into a routine for expectant mothers can improve pelvic stability.
Strengthen for a Prenatal Pain-Free Journey
Pelvic floor physiotherapy in Grande Prairie offers a safe and effective way to support the body during pregnancy, ensuring that both mother and baby stay healthy and comfortable. If you are experiencing pelvic girdle pain, contact Junction Point Physical Therapy in Grande Prairie today and learn how therapies can significantly improve your pregnancy experience. We prioritize female pelvic floor physiotherapy the most.
