Pelvic pain or discomfort caused by pelvic instability can be challenging, but there are several important strategies to help reduce the pain and improve your quality of life. The most crucial step is staying active, even when you experience pelvic instability. Additionally, strengthening the pelvic floor muscles, along with the muscles surrounding the pelvis, is essential. This includes focusing on the abdominal and lower back muscles to provide better support.
Your posture plays a significant role in influencing pelvic pain. It’s important to maintain proper posture to avoid further strain on the pelvis. Finding a balance between activity and rest is key for managing pelvic instability. Alternate between walking, pelvic floor exercises, or light physical activity with short breaks to allow the muscles and ligaments to rest. Remember, the pelvic floor muscles and ligaments are already under stress due to pelvic instability, so it’s important not to overburden them.
In addition to these direct actions, a few practical tips can also help ease pelvic pain. For example, try sitting with your legs wide apart and adjusting your movements when walking up stairs or getting out of bed. These small adjustments can make a significant difference in relieving discomfort.
Below, you’ll find a preview of all the 15 tips designed to reduce pelvic pain caused by pelvic instability. We will discuss these in more detail throughout the blog post.
- Keep Moving
Stay active with light activities like walking or swimming to support pelvic stability. - Strengthen the Transverse Abdominal Muscles
Target these muscles to provide support to your pelvis and lower back. - Posture
Maintain good posture to reduce pelvic strain. - Balance Activity and Rest
Alternate between activity and rest to avoid overexertion. - Seek Help
Ask for assistance when needed, whether it’s from a specialist or loved ones. - Caring for Multiple Children
Distribute weight evenly and avoid carrying children on one hip. - Sit with Legs Wide Apart
Avoid crossing your legs; sitting wide-legged helps support the pelvis. - Standing Up
Engage your pelvic floor and abdominal muscles to rise smoothly. - Proper Standing Posture
Distribute weight evenly and avoid leaning on one leg. - Dressing While Sitting
Dress while sitting to prevent strain on your pelvis. - Bending Over and Lifting
Squat to lift, keeping your back straight and knees bent. - Avoid Twisting
Limit twisting motions to reduce pressure on your pelvis. - Lying Down
Sleep on your side with a pillow between your knees for support. - Getting Out of Bed
Roll onto your side first, then push up gently with your arms. - Walking Stairs
Maintain straight posture and use the handrail for support.
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Dealing with Pelvic Pain During Pregnancy
It’s common for women to experience pelvic pain during pregnancy, as the body prepares for childbirth. Hormonal changes cause the pelvic ligaments and floor muscles to loosen, which can lead to pelvic instability. While all pregnant women will experience some degree of pelvic instability, not all will experience pain. However, there are steps you can take to reduce the risk of increased pelvic pain during pregnancy. These strategies can help manage discomfort and prevent pain from worsening.
Sex and Pelvic Instability
If you still want to enjoy an intimate evening with your partner despite pelvic pain or pelvic instability, I’ve written a blog post detailing which sex positions are most suitable for managing pelvic pain in and around the pelvic area. Be sure to read through them carefully and always listen to your body, never force through pain.
15 Tips to Decrease Pelvic Pain and Pelvic Instability
Pelvic instability often leads to a nagging sensation, stabbing pain, or a crunching feeling. You might also feel the need to support your pelvis, especially as it becomes wider, which increases instability. To prevent further pain, many women adjust their posture and movements, which is a logical response. However, these adjustments can sometimes overburden other muscles, leading to new issues. By following these tips, you can increase awareness of your movements and reduce the risk of worsening pelvic pain.
15 Tips to Decrease Pelvic Pain and Pelvic Instability
- Stay Active
Staying active may sound simple, but it can be challenging when you’re experiencing pelvic pain. However, staying active is one of the most important ways to manage pelvic instability. Since pelvic ligaments are not muscles and can become very sensitive during pregnancy, movement helps to strengthen the pelvic floor and stabilize the pelvis. Activities like walking, swimming, and pregnancy yoga are excellent choices for managing pelvic instability. These activities provide gentle support while keeping you mobile.
- Strengthen the Transverse Abdominal Muscles
Strengthening the transverse abdominal muscles (the deep core muscles) can help provide better support for your pelvis and back. Unlike traditional abdominal exercises, strengthening the transverse abdominal muscles is safe during pregnancy. Avoid strengthening the superficial abdominal muscles, as this could strain the pregnancy. To do this, lie on your back with your knees bent, feet flat on the ground. Breathe out and gently pull your belly button toward your spine. Repeat in sets of 20-30, as long as comfortable.
- Maintain Good Posture
Switching up your posture throughout the day is key to preventing pelvic pain. Standing or sitting in one position for too long can weaken muscles and exacerbate pelvic instability. Shift your weight from one leg to the other occasionally to relieve tension, but avoid leaning on one side, as this could overload your pelvic ligaments. When standing for long periods, take breaks by walking or sitting to give your pelvis some relief.
- Balance Activity with Rest
While staying active is important, it’s equally crucial to balance activity with periods of rest. Fatigue can worsen pelvic pain and increase instability. Listen to your body, and rest when needed. During rest, ensure you’re not compensating by overloading one side of your body, which can lead to other issues.
- Ask for Help
Don’t hesitate to ask for help when necessary. Pelvic pain and instability can make daily tasks difficult, so allow others to assist you when possible. At work or at home, ask for help with heavy lifting, chores like vacuuming, or even carrying groceries. This can prevent further strain on your pelvic area and give you time to rest.
- Managing Multiple Children
Caring for other children while pregnant can be challenging, especially with pelvic instability. Avoid carrying your child on one hip, as this places uneven strain on your pelvis. Instead, distribute the weight evenly across both hips. If you need to lift or carry your child, ask for assistance or use a baby carrier for added support.
- Sit Wide-Legged
While sitting with your legs crossed may feel comfortable, it can put extra pressure on your pelvis and pelvic floor. Instead, try sitting with your legs spread apart to offer better support to your pelvis. Sit upright on a stable surface, and if necessary, use a short stool to reach the floor comfortably. Another option is sitting cross-legged, similar to a meditation posture, which can be very relaxing.
- Standing Up
Standing up with pelvic instability requires careful attention to form. Use the transverse abdominal exercise to help you rise smoothly. Retract your belly button slightly, move your pelvis forward, and stand up straight from your breastbone. Push your feet firmly against the floor to help stabilize your body.
- Standing with Pelvic Instability
Standing for long periods can be painful with pelvic instability. To avoid additional strain, shift your weight between both legs, rather than leaning on one leg. Keep your knees slightly bent and point your toes slightly outward to reduce pressure on the pelvis and pelvic ligaments.
- Dressing Up
When dressing up, it’s best to sit down instead of standing. Standing while dressing can increase the risk of losing your balance and straining your pelvis, especially when you’re on one leg. By sitting, you can avoid unnecessary strain and reduce the risk of falling.
- Bending Over and Lifting
Bending over and lifting objects with a growing belly can be tricky. To do so safely, squat down rather than bending at the waist. Keep your knees bent, your back straight, and your shoulders aligned with your knees. This ensures that you engage the right muscles without straining your pelvis.
- Avoid Twisting Movements
Twisting movements can cause strain on your back and pelvis, especially when combined with other motions. If you need to twist, do it slowly and in isolation. For example, when unloading the dishwasher, first grab the plates, then walk to the cabinet. Avoid twisting while bending or lifting.
- Lying Down
Lying down may also be uncomfortable with pelvic instability. To relieve tension, try lying on your side with a pillow between your knees to help your pelvis relax. This position helps align your pelvis and takes pressure off the pelvic ligaments.
- Getting Out of Bed
Getting out of bed can be one of the most challenging tasks with pelvic instability. To do it safely, roll onto your side, letting your legs fall over the edge of the bed. Push up with your arms to sit up straight, then press your feet into the floor, using your hips and torso to rise slowly.
- Walking Stairs
Walking upstairs can be difficult if you’re experiencing pelvic pain. When descending, use a handrail for support and avoid leaning on it. Take one step at a time, keeping your posture straight, and try to reduce the time spent on one leg. If stairs are too painful, try walking backward down the stairs to alleviate pressure on your pelvis.
Conclusion: Find Relief from Pelvic Instability
By incorporating these tips into your daily routine, you can reduce the severity of pelvic pain caused by instability and improve your overall comfort. Whether you’re pregnant or dealing with pelvic instability at any stage, staying active, improving posture, and practicing proper lifting techniques can significantly help alleviate pain.
Always listen to your body and adjust activities as needed. If symptoms persist, consider consulting a healthcare provider for personalized advice and support.
Pelvic Floor Exercises for Pelvic Instability and Pelvic Pain
Are you looking to start pelvic floor exercises before seeing a therapist? That’s completely understandable, and these exercises may already help alleviate your symptoms. Below, I’ve compiled a selection of pelvic floor exercises specifically designed for pelvic instability and pelvic pain. Take a look, and who knows, these might be the solution you’ve been seeking!
Looking for More Information?
I hope you found this information helpful! If you’re still seeking more resources, feel free to explore the rest of the website. It’s packed with in-depth articles, tips, a webshop, and exercises. I also have many other articles covering additional symptoms and issues related to pelvic pain. Click on the highlighted blue words to go directly to the relevant page!
