Pelvic instability is a common condition that affects many pregnant women. It occurs when the hormones released during pregnancy cause the pelvic ligaments, joints, and bones to become too mobile. This increased movement in the pelvis can lead to discomfort and pain in various areas, including the lower back, pelvic bone, tailbone, or groin. Pelvic instability can be managed with the right approach, and although it affects most pregnancies, it doesn’t always come with pain. When pain is experienced, it’s referred to as pelvic pain or symphysiolysis by healthcare professionals.18 Tips to Manage Pelvic Instability:

 

 

1. Slightly tense up the stomach.
2. Use warmth for relief.
3. Stay active with gentle movement.
4. Wear a belly band for added support.
5. Rest by lying on your bed.
6. Strengthen abdominal muscles.
7. Adjust your posture regularly.
8. Set personal boundaries to avoid strain.
9. Ask for help when needed.
10. Sit with legs wide apart for support.
11. Stand up actively using abdominal muscles.
12. Distribute weight evenly on both legs while standing.
13. Dress while seated to avoid strain.
14. Bend at the knees when lifting.
15. Avoid lifting and twisting simultaneously.
16. Place a pillow between your legs when lying down.
17. Use proper technique when getting out of bed.
18. Take care when walking stairs, using handrails for support.

 

Click here if you’re looking for pelvic floor muscle exercises or click here if you’re looking for products for your pelvis and go to the Pelvic Store. 

 

The most beautiful period of your life has arrived. Your pregnancy. But it can also turn out to be way different than what you hoped for. Your body has started to completely change. Creating your little miracle is a difficult task. Your belly grows, maybe you will be extremely nauseous, you get kicked from the inside and your hormones seem to be unhinged projectiles. I have collected a few useful tips for you if you experience issues with your widening pelvis because of the hormones. Here you can find 18 tips and advises for what you can do yourself to battle your pelvic instability and pelvic pain.  

 

Let us first talk about what pelvic instability and pelvic pain exactly are. It’s handy to have that be clear. 

 

What is Pelvic Instability?

Pelvic instability is a condition that causes the pelvis to become unstable. This occurs due to the loosening of the pelvic ligaments during pregnancy, which increases the mobility of the pelvic joints. While pelvic instability is common during pregnancy, it can also result from an injury or trauma to the pelvis.Causes of Pelvic Instability.

 

Causes of Pelvic Instability During Pregnancy

Pelvic instability during pregnancy is primarily caused by hormonal changes. These hormones, particularly relaxin, loosen the ligaments in the pelvis to prepare for childbirth. This increased laxity allows the pelvis to expand and shift to accommodate the growing baby. The condition becomes more noticeable around the 18th week of pregnancy when the belly starts to grow, and the weight of the uterus places more strain on the pelvic ligaments.

 

As the pregnancy progresses, the body’s increasing weight, combined with the softening ligaments, can lead to discomfort and pain in the pelvic area. However, not every woman will experience pelvic pain, even though pelvic instability is a universal condition during pregnancy.

 

Symptoms of Pelvic Instability

The most common symptoms of pelvic instability include sharp, stabbing pelvic pain or discomfort, particularly around the pelvic joints, groin, lower back, or tailbone. This pain can worsen with certain movements such as walking, getting out of bed, or bending over. Pelvic instability can also cause feelings of weakness in the pelvic area, making it feel as though the pelvis may “give out” at times.

 

As the uterus grows and places more pressure on the pelvic floor muscles, the ligaments and muscles that typically support the uterus may become overstretched. This stretching can cause persistent pain and discomfort, especially when standing, walking, or performing any activity that requires the use of the pelvis.

 

7 Common Symptoms of Pelvic Instability:

1. Nagging or stabbing pain in the lower back, tailbone, hips, buttocks, groin, or around the pelvis.
2. Pelvic pain during stair climbing.
3. Nagging pain when standing.
4. Pelvic pain while seated.
5. Pelvic pain while swimming.
6. Pelvic pain when turning in bed.
7. Pelvic pain while cycling or driving.

 

Understanding Pelvic Pain, Instability, and Other Pelvic Issues

• Pelvic Issues: A broad category that includes conditions like urinary incontinence, prolapse, vaginismus, and others.
• Pelvic Pain: A specific issue involving pain in or around the pelvis.
• Pelvic Instability: Primarily affects women during or after pregnancy, but can also result from trauma or a fall.

18 Tips for Reducing Pelvic Instability

1. Engage Your Abs
   Always engage your abdominal muscles slightly—not just during workouts but also during daily activities, like reaching for a glass or picking up a jar. Slightly retract your belly button to prevent your belly from hanging too much. The more weight you carry in your belly, the more stress your pelvis endures, potentially leading to sharp pain. Remember not to overdo it—your lower back should stay flat, not arched or rounded.
2. Apply Warmth for Relief
   Warmth can alleviate pelvic pain and tension around the pelvic ligaments. Use a microwavable bean bag or a hot water bottle to relax the pelvic muscles and improve blood flow. After a long day, a little warmth will help you feel significantly better.
3. Stay Active and Avoid Prolonged Sitting or Standing
   Prolonged sitting or standing doesn’t benefit pelvic instability. Adjust your posture frequently and incorporate rest periods into your day. If you have a seated job, take regular walks. If you stand for long hours, make time to sit. Balance movement and rest for better pelvic health.
4. Use a Belly Band for Extra Support
   A belly band or belly wrap can provide additional support for pelvic instability. These are available online at affordable prices, or you can consult a pelvic physical therapist to get a custom fit for optimal support.
5. Avoid Being Bed-Bound
   While it’s tempting to rest in bed, excessive bed rest can worsen pelvic instability. The health of your pelvic floor muscles relies on regular movement. Incorporate gentle activities like walking, pregnancy yoga, or pregnancy exercises into your routine. Always balance activity with rest.
6. Strengthen Your Abs
   Stronger abdominal muscles play a critical role in reducing pelvic pain and instability. Focus on strengthening your transverse abdominal muscles, which support the pelvis. Avoid overexerting your straight abdominal muscles, as they stretch with your growing belly. For guidance on exercises targeting the transverse abdominals, consider specialized pregnancy fitness routines.
7. Switch Between Activity and Rest
   Alternating between activity and rest is vital. Listen to your body, and plan rest periods to avoid overburdening your pelvic ligaments.
8. Set Boundaries and Rest When Needed
   It’s essential to recognize when to rest and listen to your body. Pushing through fatigue can damage the pelvic ligaments. If you’re feeling tired, take a break to avoid overloading certain muscles and causing additional strain on your pelvis.
9. Ask for Help
   Don’t hesitate to ask for assistance, whether from your partner or coworkers. Let others take on physically demanding tasks like lifting or vacuuming to protect your pelvic health and prevent further strain.
10. Sit with Legs Apart
    Avoid crossing your legs when sitting, as this can stretch and strain the pelvic ligaments. Instead, sit with your legs hip-width apart, or try sitting in a tailor-style position for added comfort and support.
11. Stand Actively
    When standing up, gently retract your belly button. This will engage the muscles that support your pelvis. Practice this technique whenever getting up from a chair or bed, ensuring your back remains straight and your core engaged.
12. Stand with Weight on Both Legs
    Distribute your weight evenly between both legs to avoid excessive strain on one side. Stand with a flat lower back and slightly bent knees for optimal balance. This posture helps reduce pressure on your pelvic ligaments.
13. Dress While Seated
    To avoid straining your pelvis, dress while seated instead of standing on one leg. Putting on pants or socks while balancing on one leg can cause instability and discomfort. Sitting down while dressing provides stability and reduces strain on your pelvic muscles.
14. Bend and Lift Properly
    When bending or lifting, always use proper technique. Bend at your knees, keeping your back straight and your belly between your legs. Consider using a squat technique to protect your pelvis and prevent additional strain on your pelvic ligaments.
15. Avoid Twisting While Lifting
    Twisting your spine while lifting is harmful, particularly if you have pelvic instability. Always turn your whole body rather than twisting your back. This prevents unnecessary strain on your spine and pelvis.
16. Use a Pillow Between Your Legs
    When lying on your side, place a pillow between your knees to maintain pelvic alignment. This simple step helps relax the pelvic ligaments and can offer significant relief during pregnancy or in cases of pelvic instability.
17. Get Out of Bed the Right Way
    To stand up from bed with pelvic instability, avoid rolling straight onto your back. Instead, roll onto your side, let your legs fall over the edge of the bed, and push yourself up with your lower arm. Once seated, you can follow proper posture and engage your core as you stand.
18.  Take Caution on Stairs
    Climbing stairs requires balancing on one leg, which can aggravate pelvic instability. Minimize stair use by organizing your essentials downstairs. If you must use stairs, take it slowly and use the railing for support. Engage your abs by slightly retracting your belly button to help stabilize your pelvis.

 

Additional Resources and Recommendations:

If you’re looking for pelvic floor exercises, I recommend my comprehensive program for strengthening or relaxing the pelvic floor muscles, depending on your needs. These exercises will help improve your pelvic stability and reduce pain.

You can also check out products such as vaginal/anal exercising cones or orthopedic cushions for additional support and comfort.

For pelvic floor strengthening and relaxation exercises, find personalized programs suited for your condition. Click the links below to learn more:

• • Strengthening pelvic floor exercises
  • Relaxing pelvic floor exercises
  • Vaginal/anal exercising cones