Yoga for Pelvic Girdle Pain

Pelvic girdle pain (PGP) is one of the most common complaints I hear from my prenatal students. PGP varies in severity and areas of pain. PGP maybe a persistent on-going pain or triggered by certain movements, or a combination of both.

Symptoms of pelvic girdle pain

• Pain felt in the front, back or sides of the pelvis

• Symphysis pubis dysfunction (SPD)

• Low back pain

• Inability to stand on or lift one leg

• Pain when walking, sitting or standing

• Pain when getting out of bed

Severe cases of PGP can greatly affect the person’s lifestyle. Daily and regular activities that were once enjoyed maybe stopped or put on pause. Pain may contribute to perinatal mood disorders, including depression and anxiety.

Possible causes of pelvic girdle pain

• Asymmetry in the pelvis

• Hypermobile pelvis

• Weak or tense muscle tone

• Poor postural alignment

• Trauma

Treatment and Tips for Pelvic Girdle Pain

If you are experiencing pelvic girdle pain, it is important that you seek treatment from a qualified Physical Therapist in your area. Specifically one that specializes in pelvic health. Physical therapists can work with you during pregnancy and postpartum. Don’t wait until the pain is debilitating, seek help early.

Be mindful of your daily posture. Your postural alignment and how you move throughout your day is critical. Pain comes one of two ways: a specific incident or trauma -or- through daily habits.

Helpful tips for Postural Alignment:

STANDING

• Feet hip width distance apart, weight equal in both feet

• Soft/slight bend in the knees, engaging the muscles in the legs and glutei

SITTING

• Sit on sitz bones

• Sit tall, lengthen through spine

• Legs 90 degrees, use support if feet don’t touch the floor

BREATHING

When you are sitting and standing in optimal alignment, this gives the breath room for full expansion and oxygenation. This is especially important during pregnancy when the internal organs are shifted and baby is growing.

• Practice rib cage breathing

• Inhale breath into sides, back, and front of rib cage

• Exhale sides, back, and front of rib cage draw in

Yoga Postures

Mountain Pose

• Foundation of all poses

• Practice with a block between the thighs and calves

• Maintain equal weight in the feet

• Head over heart, heart over hips

• Pelvis is neutral

Bird Dog

• Start with knees under hips and wrists under shoulders

• Notice if the weight is sinking in the belly

• Try extending only legs, then arms

• Maintain a continuous breath

Chair Pose with Block

• Use a block and/or wall

• You can also practice without either

• Strengthens lower body, including transverse abdominis

Pelvic Symmetry Sequence

This pelvic symmetry sequence is adapted from Cecile Röst, PT and Dr. Sinead Dufour, PT, PhD. The purpose of the Pelvic Symmetry Sequence is to bring the pelvis back into symmetrical alignment and to keep it strong and mobile.

Practice this sequence daily.

Prenatal Yoga Flow to Relieve SPD/PGP

This is an hour long practice aimed to strengthen inner core muscles and relieve PGP.

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Learn more about pelvic health at our: Yoga for Pelvic Health Workshop

Book a private 1:1 online yoga session: contact us