7 tips for when you’re dealing with pelvic instability and pelvic pain 

7 tips for when you’re dealing with pelvic instability and pelvic pain: 

1. Standing with pelvic pain. 
2. Sitting with pelvic pain. 
3. Getting up or taking a seat with pelvic pain. 
4. Bending over or lifting with pelvic pain. 
5. Turning in bed during pregnancy. 
6. Getting up from bed during pregnancy. 
7. Walking during pregnancy. 

Pelvic instability is the most common issue when it comes to pregnancy. And that’s logical, because a lot is changing in and around your hips, back, groin, and your pelvis during and after your pregnancy. The issues do differ per person and the amount of pain will be very different as well. That’s why it’s hard to say what you should or shouldn’t keep doing. Keep listening to yourself and your body and take on our advices. Being in a good shape while you enter your pregnancy will be beneficial as well. 

 

When you are dealing with pelvic instability, you can wonder about the following: 

• • Can I have a normal childbirth when I have pelvic instability? 
    Yes, your pelvis is actually preparing you for giving birth. 

• • What can I keep doing and what should I stop doing with pelvic instability? 
    You should especially keep moving with planned periods of rest. Listen to your own body. You can take a look at my recommended exercises and advices. 

• • Does pelvic instability go away after childbirth? 
    No, the annoying part is that pelvic issues actually often occur after childbirth. 

Insecurity is of course very bothersome. And everyone is giving you advice with the right intentions, but those are all over the place as well. Of course you want to be able to enjoy your pregnancy to the fullest. But those given advices can only worsen your issues if you aren’t careful. 

 

If you’re looking for pelvic floor exercises or go to the exercises page. If you’re looking for products for your pelvis and go to the Pelvic Store. 

 

Information about getting pelvic instability 

Having pelvic instability has something nice to it. Well, the tiniest bit. Your body is preparing itself for childbirth. The pelvic ligaments are weakening during the pregnancy. This way more room is created for your little newborn to be able to pass through. However, this will cause everything to be more unstable. 

 

Think of a tent that has been put up, with ropes tightly secured into the ground. It’s standing very stable. Now you will replace the tight ropes with longer ropes, losing the perfect tightness to keep the tent firmly in place. You will see that the tent has become more unstable because there is more room. 

 

More moisture will also be made in the pelvic joints, for example in the SI-joint. You can easily recognize your SI-joints by the two dips in your lower back, just above your buttocks. The position of your pelvis can also change because of the added moisture. The ‘tent ropes’ of the SI-joints are the crossing abdominal muscles that are, as you might have already guessed, crossing right over your abdomen. 

 

Waddling with pelvic instability and pelvic pain 

Your growing belly won’t make it easier for you either. Your gravity point is changing and with that your posture is changing as well. Your muscles and joints in the rest of your body will protest because of it because they aren’t used to being used in a different way. You can experience a lot of tension in your body. Muscles will protest after all. Some will become less active because you will use them less. These are all risks for developing issues. That’s why it’s important that you’re aware of your posture and movement pattern. You see a lot of pregnant women waddle, for example. This is often do this because they’re tired. Waddling is a form of compensation and crossing your body’s boundaries. Waddling can also cause issues and that way you’ve found yourself in a nice cycle. 

 

We can mention a few situations that are proven to increase the pain while you have pelvic instability. Look at my article for the whole explanation of pelvic issues. 

 

Pelvic instability and lower back issues 

Pelvic instability is paired with lower back issues. The weakening of your tendons and joints doesn’t only affect the pelvis itself. A lot is linked to your pelvic girdle, your lower back muscles, for example. These are attached to the pelvic rims above your buttocks. You are also able to properly feel them when you’re tilting your pelvis forward. You can feel and see those two cables in your lower back. Maybe you’ll also adjust your movements and your posture depending on the amount of pelvic pain you have. When you’re using your abs more or you’re moving more with a tilted forward pelvis, your lower back will be more pressured. If you aren’t handling your boundaries well, you will get pelvic pain. If you’re doing more than your body can manage, you will notice a backfire. Pelvic pain indicates that you’ve gone too far. Listen properly to your body and balance out your activities with resting. Also stay aware of keeping a good posture. 

 

Vary in your posture and movements. Don’t do anything for too long after one another. Plan in your resting moments and balance it out with activity and breaks. 

 

Lets talk about the 7 tips for when you’re dealing with pelvic instability and pelvic pain. I devide the tips in 2 paragraphs. 

 

4 tips for your posture and movements with pelvic instability and pelvic pain: 

1. 1. Standing with pelvic pain. 
      Never stand with your knees pushed backwards. As if they’re locked, so to speak. Instead, bend lightly into your knees when you’re standing. Don’t lean on one leg, but divide your weight over both of your legs. Tilt your toes somewhat outwards, not straightforward, and stand up straight. Let the crown of your head properly aim towards the sky. 

2. 2. Sitting with pelvic pain. 
      Relax, especially when you’re sitting. Relax your buttocks and place your feet firmly on the floor. Make use of the backrest. Keep your legs spread out a bit. ‘Sit like a dude’, as they say! Preferably, turn your upper legs somewhat outwards. Your time of wearing skirts is over! 

3. 3. Standing up or taking a seat with pelvic pain. 
      Do both of those actions with a squatting posture. I’m sure it was your favorite exercise in the gym (cough cough). Try to move straight without any turning or twisting movements, and lightly tense up your abs by slightly tightening up your belly button. 

4. 4. Bending over and lifting with pelvic pain. 
      The squatting position is present here as well. Great! When you bend down or lift something up from the floor, you should lower yourself through your knees while you’re keeping your back straight. Your shoulders will remain ABOVE your knees. It sounds like a hard thing to do but you should give it a try. You can tilt your back a bit, as long as you don’t hollow or arch your back. Keep your back straight while you’re bending through your knees when you’re picking something up. This costs you way less energy and it’s less pressuring for your back and pelvis. 

The solution to get rid of your painful tailbone 

Having a tensed up pelvic floor can cause your tailbone to hurt. You can solve this issue quite quickly by yourself. Try to sit with stretched legs, or lay differently when you’re watching TV. Properly relax your buttocks when you sit or move. Pelvic pain often comes from a butt that’s too tensed up. There are special ball cushions for sale that can help you find the right movement. These will be able to quickly help you and it will relieve some pelvic pain while you’re sitting. Sitting cross-legged could also help you. 

 

Moving with a pregnant belly 

Of course, your belly is in the way. Especially in the last 3 months of your pregnancy. And especially when you’re also dealing with pelvic pain and lower back issues. A bigger stomach just doesn’t make it easy at all. 

 

3 tips to help you moving with a pregnant belly: 

1. 1. Rolling over in bed during pregnancy. 
      Try to lay with bent legs as much as possible. This is always a recommendation. Preferably with a cushion in between. Let your knees and feet do the work. Lift up the knees and roll to the side where you want to go. Let gravity do its work and don’t put too much effort into it yourself. Instead of with bent knees, you can also slowly turn around with stretched out legs. It’s a matter of what you find more comfortable, but always somewhat tense up your abs and pelvic floor muscle; so tense up the belly button and vagina. That way you will have more stability. You can always lay on a towel (if you’re laying on your back) and grab onto the corner of your wished direction. This way you’re pulling yourself into the right way with your arm. 

2. 2. Getting out of bed during pregnancy. 
      Always do this when you’re lying on your side. Keep your shoulders and hips on one line and lay with bent knees. Lift yourself up with your hand that’s underneath you. Let both of your legs fall over the edge of your bed. Put your feet firmly on the floor and make use of the squatting position again so you can get yourself up. 

3. 3. Walking during pregnancy. 
      Never walk with a hollow back and watch out for the waddle gait. Wear easy shoes and switch up your shoes from time to time to keep the right stability. Take a backpack with you to carry all your stuff in, otherwise one side will be more weighed down than the other. Walk straight up and keep bending your knees properly. Don’t stroll! 

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 webshop 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.