Good advice for pelvic pain and pelvic instability

One of the ailments that many pregnant women suffer from is pelvic pain – or in some cases even pelvic instability. It is almost as if the pelvis has its own personality – one that often seems to think that NOW is the time to stop and listen. Especially during pregnancy, but also in other situations, pelvic instability and pelvic pain can require you to look at your everyday life with completely new eyes – perhaps with a little more patience and care for your body.

What exactly is pelvic instability?

Pelvic instability refers to a condition in which all three joints in the pelvis become looser and more mobile, often due to hormonal changes – particularly the hormone relaxin – during pregnancy, but it is not actually a term (or diagnosis, if you will) that is used very often anymore. What most people refer to as pelvic girdle pain is usually pelvic pain, which often comes from only one or two of the joints in the pelvis – most often the symphysis, but sometimes also the back. Some pregnant women experience only mild discomfort, while others feel as if the bones in their pelvis are trying to run away in different directions. The pain can vary from slight tenderness to something resembling having a slightly irritated beaver with a drill living inside the pelvic region.

Pain as a friendly (but firm) nudge with a cart pole

The very first piece of good advice may sound a little trite: see the pain as a signal. Your body is not out to sabotage you, but is simply reminding you that it has had enough and needs a little more love and rest. When your pelvis is making noise, it is usually because it is overloaded. The important thing is to listen and make adjustments before it gets worse. You may experience pain in your pelvic joints, but also in the muscles around your pelvis, which are working overtime.

In short: Slow down and pay more attention to your body.

Worth remembering every day

It may seem like a small thing, but your daily habits actually have a big impact on pain.

• Avoid anything that hurts. Yes, it sounds simple, but it's also so damn difficult. But your body won't forget if you ignore its signals!
• Keep your hips, knees, and feet in their own half of the field. Avoid crossing your legs—even if it looks really relaxed on the sofa.
• Stop the wild twists. It's better to take several small steps than one big twist, especially when turning over in bed. A pregnant woman trying to turn over elegantly in bed can best be described as a beached whale – and that's perfectly okay!

Breaks and pace – the forgotten gold

A stressful everyday life often makes the pain worse. Therefore, it is not selfish, but almost necessary, to take breaks whenever you can. Sit down, put your legs up, or take a short nap.

Take a look at your routines both at home and at work. Maybe you can slow down a little, drop the most energy-consuming tasks, or distribute them among several people. Ask yourself: “Is it really necessary to carry all the shopping bags at once?” No? Then make two trips. No medal for the person who carries the most – but perhaps a good night's sleep and less pain.

Allow yourself to do less

You don't always have to be super efficient. In fact, less of everything – less cleaning, less “I just have to” energy, less guilt. Others are welcome to take over while you park yourself on the sofa with a clear conscience. In fact, you can even do your loved ones a favor, because they get the chance to show their care (and maybe also practice folding the laundry neatly, or whatever else you're into).

Do what relieves you – and drop the rest

Everyone is different. Some people feel best lying in a certain way, while others only find peace when they are standing up. Try different things:

• Lie with a pillow between your legs, especially at night.
• Sit with your feet firmly planted on the floor so that your pelvis is kept in a straight line.
• Take short walks in the fresh air (preferably with built-in rest breaks if it hurts).
• Consider various small aids – pregnancy belts, ergonomic chairs, or maybe just an extra soft pillow on the sofa.

Exercise – but on your own terms

It can feel almost overwhelming when your body is tired and sore. But even light movement helps keep your joints flexible and your blood flowing. The key is to listen to your body and choose movements that feel good.

Water aerobics is particularly noteworthy for pregnant women with pelvic pain – especially in a warm water pool, where the muscles relax better and the pelvis is not strained in the same way. Many find that the warm water works wonders.

Other forms of exercise can also be beneficial:

• Light cycling on a stationary bike.
• Gentle yoga exercises, preferably designed specifically for pregnant women.
• Short walks, where you constantly check in with yourself.

Remember: what works for your friend may not necessarily work for you. Allow yourself to say yes – or no – to different activities depending on how you feel on the day.

Heating pad or warming roll-on – a little self-love in a tube and electricity

Fortunately, there is help available when the pain gets too much. A heating pad on your lower back or buttocks can provide calm and relaxation. It's a bit like giving your body a big, warm hug. And if you want something a little more practical than a heating pad, try Cana Cares HEAT roll-on, which relieves tension and soreness.

Here is a simple overview of what often works:

Listen to your body—and take breaks without feeling guilty

It is not “weak” to take breaks or ask for help. In fact, it is both wise and responsible towards yourself and your pelvis. Talk to your partner, family, or friends about how they can best support you – perhaps an extra hand with cleaning or cooking could give you the break you need.

At work, you can discuss options for short breaks during the day. Many employers are open to adjusting tasks or working hours when they understand the issue. If you are unsure, your doctor may be able to help explain the need for extra consideration.

Seek help – and trust your professional caregivers

If you have tried the self-help tips but are still in a lot of pain, it may be worth seeking professional help. Talk to your doctor or midwife about the options for referral to a physical therapist, acupuncturist, or other treatment. In some cases, a period of partial or full sick leave may be necessary.

It may take some time to find the right treatment. The most important thing is to hold on to the belief that the pain can be relieved – even if it takes a little trial and error.

Remember

• Accept help from those who offer it.
• Put your needs into words – even the difficult ones.
• No one can (or should!) do it all themselves.

Create small oases of calm

An important piece of advice that is often forgotten is to create small breathing spaces during the day. Small moments where you put everything on pause, check in with yourself, and just be present. It's not just your body that benefits from this – your mind can also use a little balm when the pain takes over.

It can be as simple as:

• Sitting down for five minutes with your eyes closed and focusing on your breathing.
• Listening to some relaxing music.
• Cuddling your stomach, even if you are tired of the whole situation.

A summary in bullet points

• Nothing is too small if it relieves your pain or gives you peace of mind.
• Find your own balance between activity and rest.
• Don't be afraid to try new aids or treatments.
• Listen to yourself and set boundaries – both at home and at work.
• You are neither lazy nor sensitive – you are taking responsibility for your body.
• Try things out and don't compare yourself to others.

Pelvic pain can feel very intrusive, but most people find that it gets better over time – especially if you allow yourself to relax a little and get the necessary help along the way. The pelvis may have a mind of its own, but with kindness, patience and a little humour, most things are possible – and perhaps even with less pain.