It’s necessary to know what can relieve or prevent pelvic pain when you’re experiencing pelvic instability or other pelvic issues. Pelvic pain is caused by overexertion in the pelvis, pelvic instability for example. Pelvic instability goes hand in hand with a nagging or stabbing pelvic pain, or having pain in the lower back. Every type of pain in and around the pelvis can be classed as pelvic pain. This also goes for different pelvic issues like obstipation, vaginismus or miscellaneous pelvic issues. They can also cause pelvic pain, originated from an overactive pelvis. There are a lot of tips and advices that you can apply to prevent and relieve pelvic pain.
15 tips for pelvic instability, pelvic issues or pelvic pain:
- Get rest.
- Ask for help.
- Frequently switch up your posture.
- Doing chores.
- Stairs.
- Sit wide-legged.
- Pillow between the legs.
- Use both legs.
- A moment to relax.
- Listen to your body.
- Stay active.
- Work on your sixpack.
- Don’t hollow your back.
- Working out.
- Support.
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This is what you can do for your pelvic pain
You often can do a lot yourself when you’re experiencing pelvic pain or pelvic instability. There aren’t solid rules, but there are a lot of tips that you can try out. It mainly focuses on the balance between the tax and taxability – so what you do, and when you take a break. This has to have a balance, otherwise you can be overtaxed. Compare it to an old scale that’s balanced. The more weight you place on the scale, the more the scale will lift and be imbalanced. Overtax isn’t the only thing lurking around the corner, being undertaxed and in turn inactive can be disadvantageous for your pelvic floor muscles and pelvic ligaments. The pelvic floor muscles become too weak and your pelvis and general condition will decrease. This will cause you develop physical issues at a fast pace. Balance is key.
15 tips for pelvic pain
There are a lot of tips for being able to keep functioning despite experiencing pelvic pain. It’s important that you keep these in mind for when you have pelvic pain and/or pelvic instability.
1.Get rest
Plan in your breaks. Switch up activity with a moment to rest. Lay down for 15 minutes, a few times a day. The pelvic ligaments and pelvic floor muscles need to be able to recover after being active. Take a 15 minute break after doing groceries, vacuuming, picking the kids up from school, etc. Lay down and relax the pelvis. The more your pelvis relax, the less you’re at risk of developing pelvic pain.
2.Ask for help
Do you have a partner? Make use of it like never before! Hand them all of your heavy physical chores. Don’t do taxing movements when you’re experiencing pelvic pain. You’ll notice that hefty movements will ask more from you. It’s important to not overexert your pelvis and back. Know your boundaries and ask for help.
3.Frequently switch up your posture
Avoid keeping the same posture for a long period of time if you have pelvic pain. It’s possible that you have to adjust your working hours or to make sure that you can change your posture at your job. Do you have to stand a lot? Ask for a chair so that you’re able to take a seat whenever you need a break. Do you have to sit a lot? Try to walk around a bit to get some movement in. Don’t stand on one leg or one buttock. Keep evenly distributing your weight at all times.
4.Doing chores
Ironing clothes or vacuuming aren’t too comfortable if you have pelvic pain, especially when you have a sturdy floor to work on. This causes additional pressure on your pelvis. Ironing and vacuuming cause you to fall into the same trap: you’ll be quick to shift your weight onto one leg and you go from one leg to another. This is incredibly taxing for your pelvis if you’re already experiencing pelvic pain. Especially when you’re performing a heavy task. Do lighter chores and don’t shift your weight from one leg or buttock to the other.
5.Stairs
Walking the stairs is a heavy task to do when you have pelvic pain, which in turn makes it disadvantageous for your pelvis. Try to avoid it. Place everything you need throughout the day on the floor which you will be the most. After your pregnancy too. Think of diapers and clothes so that you don’t have to keep going upstairs to the nursery.
6.Sit wide-legged
Sit like a man when you have pelvic pain. Sit with your legs a bit spread and prevent sitting with your legs crossed. Crossing your legs additionally stretches your pelvic ligaments, and this is what we have to avoid. So leave your skirts in the closet for a moment, place your feet firmly on the floor and keep your legs on hip-width. Sitting cross-legged, seated with the legs crossed at the ankles and the knees bent outward, can often be very relaxing when you have pelvic pain.
7.Pillow between the legs
If you prefer to sleep on your side, even when you have pelvic pain, use a proper pillow between your legs, otherwise you will get the same effect as mentioned in tip 6. Make sure that your knees aren’t on top of each other, they should be separated instead. You’ll be quick to notice that this is a lot comfier.
8.Use both legs
Frequently switch up your posture and always stand firm on both of your legs. Don’t shift your weight on one leg, otherwise you will lean into your pelvic ligaments. These ligaments are already overexerted. Give them a break instead of giving them additional loads to deal with. Don’t make twisting movements with the pelvis either. Always shift your legs across both of your legs, or both of your buttocks when you’re seated.
9.A moment to relax
Take a stroll for ten minutes, twice a day. This can relieve the pelvic pain. That doesn’t mean that you should go for some quick groceries, by the way! Leave the extra efforts be and focus on walking straight. Take a break during your walk so that you aren’t bumping against your boundary too quick. It’s important that you keep a hold of the balance here too.
10.Listen to your body
Listen to your body. Pelvic pain is pain. Do something else, take a break or completely stop what you’re doing when you have pelvic pain. This is a rule you should respect, for your body’s sake. Pelvic pain isn’t something to take lightly.
11.Stay active
Do try to stay active despite having pelvic pain. Find your balance. Cycle, swim or take a walk. Keep yourself, your abs, pelvic floor muscles and your back muscles in good shape. These muscles support your pelvis and are important foundations. It’s perfectly possible to keep working out during pregnancy. I have some tips for that as well. Feel free to take a look! All in all, stay active and strong, but keep your pelvic pain in mind. Pain is the boundary. Don’t overdo your abs exercises when you’re pregnant. The belly should be given the opportunity to grow. You can exercise your transverse abs, but don’t become obsessed with it.
12.Work on your sixpack
Keep your abs in mind. Make sure that you have a consistent tension. That way your pelvis keeps stable and won’t be quick to get an unexpected blow. Lightly tense up your abs when you stand up and walk, but also when you lift something up. You can even slightly tense up your abs when your abdominal pressure increases. Think of straining, laughing, coughing or sneezing. Slightly retract your belly button and there you have it! Don’t train your straight abs during your pregnancy. Your transverse abs can still be worked on.
13.Don’t hollow your back
Don’t severely hollow your back when you experience pelvic pain. It’s hard not to do, I know, but keep the condition of your back in mind too. Instead, somewhat tilt back your pelvis so that you’re rounding your back a bit again. This goes hand in hand with tensing up the abs. This way you’re optimally supporting your pelvis and back and you’re less quick to be overexerted when you have pelvic pain or pelvic instability.
14.Working out
Recent researches have pointed out that working out helps decrease or prevent pelvic instability or pelvic pain. You’re decreasing the risks of developing pelvic pain or pelvic instability by 14% when you work out three times a week. It does matter which sport you do. Prevent physical contact during sports if you have pelvic pain. Think more about doing cardio or individual sports. It’s more so about the activity to keep your pelvic floor muscles strong and durable. They can become weakened when you’re inactive. This is disadvantageous for your pelvic pain and can only worsen your pelvic instability. Recovering from pelvic pain will take longer. Structured movement is proven to help you out, so go for it! Take a look at my exercises and tips for sporting!
15.Support
If you are suspecting that you are in the early stages of having pelvic pain or pelvic instability, maybe it’s worth to look into a belly strap or an SI-joint belt. They’re easy to get your hands on. I’m sure that a quick Google search will lead you to the right place!
And lastly, are you looking for more information?
Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
