A Real Pain in the Pubis: 5 Tips To Manage Pelvic Pain
Symphysis Pubis Dysfunction I Pelvic Girdle Pain I Pelvic Pain
There are many names for it.
Now matter what you call it I’m referring to pain in the pelvis. For those that experience this, you know how incredibly painful it can be and how much it can interfere with everyday life. Ouchies!
A brief anatomy background on this diagnosis: the pelvis isn’t one bone. It’s made up of multiple bones and muscles that work optimally when in balance. These are all moveable joints in the pelvis that are being pulled on by muscles.
Bones don’t move themselves. Muscles move bones.
With the floor of hormones during pregnancy there’s more laxity in ligaments and more play in how the muscles are moving the bones.
Pain occurs when certain muscles are tight/shortened, they pull unevenly on the pelvis, causing torsion and shearing onto the pubic bone. Culprits can be uneven hamstrings, hip flexors, or most commonly, the adductors.
5 Tips to Manage Pelvic Pain:
1. AVOID SINGLE LEG ACTIVITIES
Sit down to put on pants, socks, and even when shaving your legs in the shower.
Modify single leg deadlifts or any other single leg exercise a to double leg
2. EVERYDAY MOVEMENT MODIFICATIONS
If you have stairs in your home, try going up one leg at a time
Keep knees together when getting out of bed or when getting in and out of the car
3. STABILIZE YOUR PELVIS
Support your body during lifting tasks by performing a kegel and abdominal contraction set yourself up for success when lifting your toddler, a car seat, a box, or something heavy.
4. NIGHT TIME/SLEEP
Evening and sleep can be very uncomfortable times. Try sleeping with a pillow between your legs
When rolling in bed, gently squeeze the pillow first, bringing the pillow with you in your new sleep position
5. SEE A PELVIC FLOOR THERAPIST
Research has shown that it responds really well to treatment
A PF therapist can reduce not only the pain, but also treat the root causes: muscular imbalances and alignment issues
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