Pelvic instability means that your pelvis is becoming unstable. The pelvic ligaments have been weakened because of the pregnancy hormones. The pelvis and pelvic joints have more space to move because of the weakening pelvic ligaments. This additional mobility may be described as painful. Another name for pelvic instability is symphysiolysis. Common symptoms of pelvic instability is having pain in the groin, lower back and lower belly, and having a nagging sensation around the pelvis. Going through a hormonal change is a common cause for pelvic instability, but pelvic instability can also be caused by an accident, a surgery or a severe organic prolapse. Pain caused by pelvic instability is also called pelvic pain.
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How delightful, being pregnant! But your pink cloud is shifting colors.. you are getting ailments. And now you have really bad pain in your hips, butt, groin and/or pelvis? The biggest culprit is pelvic instability when it comes to having pelvic pain during pregnancy.
The definition of pelvic instability
Pelvic instability literally means having a prolapsed/unstable pelvis. This is officially called (chronic) pelvic pain syndrome or symphysiolysis. Almost every case of pelvic instability is established during or after the pregnancy. It is still possible that pelvic instability is caused by an accident or a sport injury. 90% of the cases is related to pregnancy and the additional releasing pregnancy hormones. Pelvic pain is often to be found in the lower back, around the tailbone, butt, hips, groin and around the pelvis.
The cause of pelvic instability
Pelvic instability is caused by issues surrounding the pelvic ligaments, normally responsible for keeping your pelvis together during a healthy situation. Pregnancy hormones are released within the first few weeks of your pregnancy, these hormones are crucial for preparing your pelvis for childbirth. I know it seems very early, but a lot needs to be done. The relaxin hormone helps with widening your pelvis so that there is enough space for the baby to get through. But more space means having a more mobile pelvis, which can come with a lot of issues and pelvic problems.
A fantastic comparison: Imagine you’re sailing. The sail is evenly secured on the left and on the right. If one rope loosens up, you can imagine that the sail would be moving in all directions and will become unstable. The same thing happens with your pelvis during your pregnancy. Now you have a good image!
The pelvic ligaments
The pelvis is being kept together by a bunch of ligaments. These pelvic ligaments become looser and weaker because of the releasing pregnancy hormones, because your little one really has to come out one day. Normally the pelvis is way too tight for a baby’s head to pass, so it’s necessary that everything gets more space. However, sometimes it can still be a bit too snug. Either that, or your baby has a really big head! Your somewhat loose pelvic ligaments can still be stretched up a lot. It can be the case that those ligaments get damaged, tear, or weaken even more because of childbirth. Pelvic instability or having a sense of pelvic pain after giving birth isn’t a weird thing to have at all. Small tears could have appeared in the pelvic ligaments, or they could even have been cut. Let your pelvic ligaments recover properly and keep a timeframe of 2 months in mind.
The pelvic bones
Your pelvic consists out of a sacrum, an ilium, SI-joints and a pubic bone. The ligaments keep the whole bunch together. You can imagine that those bones will have room to move around once those ligaments loosen up, this can cause some movement in the pelvis. Your ligaments are incredibly dysregulated and instability can’t be prevented. I have written a more in-depth blog if you want to know more about the pelvis.
The organs located in the pelvis are being protected by the pelvis itself. Think of the bladder, intestines, prostate, uterus and the genitals. The pelvic organs also can experience some issues. Other muscles can become overwhelmed if you move differently because of the pelvic pain. Pain causes you to use muscles in a different way. The pelvic floor muscles are located in the pelvis as well. If those muscles become overwhelmed or weakened, there’s a chance that the pelvic organs get affected by this. The pelvic floor muscles are directly linked to your organs, because the muscles support them. So it’s smart that you prevent moving differently when you experience pelvic pain during your pregnancy.
Pelvic instability in men
Pelvic instability can also occur in men. Just like with women that aren’t going through a pregnancy, it’s a very small chance. Think of a fall, trauma, surgery or another hectic event. Pelvic issues and pelvic pain are more common issues in men and non-pregnant women. Incontinence issues and obstipation are pelvic issues as well, for example. Every single dysregulated thing in and around the pelvis can be classed as a pelvic issue. Sexual issues are part of this too, issues like erection issues and vaginismus. Click on the words to get to know these terms better.
The pelvic floor muscles
The pelvis is located in a large group of muscles. These are the pelvic floor muscles. These muscles are located at the bottom of the pelvis. Next to supporting the pelvic organs, the muscles also keep the organs in their designated spots. The pelvic floor also keeps itself busy with managing the entrances of the body, think of the vagina, the urethra and anus. The pelvic floor muscles are responsible for opening and closing them, which is an important task. These muscles can also become overwhelmed by heavy physical labor or maybe even a traumatic event. The pelvic floor muscle can also be met by a prolapse. This is a common occurrence that comes with older age or with an injury. Urinary or fecal incontinence is often a consequence in most of these cases. The same counts for vaginismus or an erection disorder.
Luckily, the pelvic floor is a muscle. That means that you can maintain and train this muscle yourself. Take a look at my pelvic floor exercises so that you can strengthen or relax your pelvic floor.
Using the pelvic floor
You’ll find a lot of muscles in and around the pelvis. The pelvic floor muscles, abs, back muscles, hip muscles and glutes. All of these groups are linked to each other. Try to stand up without using your back muscles or abs. Your posture will look a bit like a drunk version of yourself, if you even manage to do it.
Your pelvic floor muscles can weaken or be overtaxed once you aren’t using your abs, pelvic floor muscles and/or back muscles properly. This often goes hand in hand. Another group of muscles has to compensate if you aren’t using the other one properly. One group of muscles weakens, and the other becomes overtaxed. This imbalance can cause some issues within a short period of time.
The pelvic area is a complex area by itself. You’ll start using your muscles differently when you’re in pain caused by worsened pelvic ligaments. You can end up in a vicious cycle. You may be using a specific muscle differently because of the pain, now you will use another muscle more which will also start to hurt, etcetera. Having a good balance in the way you move is incredibly important. Think about your posture and how you perform certain movements. Are you lifting the right way? Are you standing properly? How do you get out of bed and are you walking straight? Those are all important notes to check with yourself. Check your own movements. Maybe practice in front of a mirror? Of course you will move differently with a growing belly, but try to keep your normal posture for as long as you’re able to.
What’s the cause of pelvic instability?
There are a lot of different causes for pelvic instability. I have mainly explained the latter in another blog. Let’s sum it up in a nutshell.
Hormones are the biggest cause. The fantastic hormone relaxin will come around the corner around the 20th week of creating your miracle. Relaxin sounds nice. Relaxing! Right?
FALSE. This hormone causes your pelvic ligaments to weaken. The bones in your pelvis are loose components. These bones are being kept together by these ligaments. The growth of your baby will cause your belly to grow along. The weight of your belly and the baby press more and more on your pelvis with every passing week because of gravity. This is incredibly taxing and can feel incredibly uncomfortable to you. A weakened pelvis can’t carry the weight of the belly anymore and this causes pelvic pain.
More causes of pelvic instability
Apart of hormones being the culprit, torn and strained pelvic ligaments can also be a cause of pelvic instability. A tiny human will crawl out of you, and this birth can cause tearing in the ligaments. Real physical damage, so to speak. We also call this mechanic pelvic instability. Having a combination of the two is also possible. Pelvic ligaments that already are weakened will tear easier. These two go hand in hand with each other. An accident or injury can also cause tears or strains. This we also call mechanic pelvic instability.
Symptoms of pelvic instability
Pelvic instability doesn’t have to come with pelvic pain. Some women don’t experience issues from their pelvic instability during the pregnancy at all. But there are still a lot of women that do experience issues because of it. About 20% of women with pelvic instability experience pain in the front of the pelvis. 80% experiences pain in the backside and often in the lower back. Pelvic pain caused by pelvic instability often comes sudden. When you change positions during sleep, for example. The most pelvic pain is experienced during shocking movements, like cycling, traveling with public transport, or driving. 63% of pregnant women finds cycling with pelvic instability too painful.
What are the symptoms of pelvic instability? And how can you recognize it? Let’s discuss the most common symptoms of pelvic instability. Do assume that these occur around or during pregnancy. If you have those symptoms outside of a pregnancy, you should visit a doctor to discuss your issues.
7 symptoms of pelvic instability:
- Pain in the lower back, tailbone, hips, butt, groin or around the pelvis.
- Pain when walking the stairs.
- Pain when standing.
- Pain when sitting.
- Pain when swimming.
- Pain when you turn around in bed.
- Pain when you’re cycling or driving.
What to avoid with pelvic instability
You should avoid some movements when you have pelvic instability. Walking the stairs can be incredibly painful, so try to avoid the stairs as much as possible. If necessary, place all of your necessities of the day on the same floor. Necessities like diapers, if you’ve already given birth or if you already are a mom of another child. When you sleep, put a pillow in between your legs. You’ll find it more comfortable and your pelvic ligaments will be stretched less. Always divide your weight across both legs. Don’t stand on one leg or don’t lean in your hip. Your ligaments will be quicker to get overburdened. Switch up your posture, but don’t carry your weight on one leg, just like you keep sitting on both halves of your buttocks. Switch up your posture and movements. Don’t stand still too long and don’t stay seated in one place for too long either. If necessary, take a break after an activity. Feel free to take a look at the blog 15 tips for pelvic instability as well!
Long story short, everything you do is painful. The pain often starts out of the blue. Especially when you stand up or bend over.
Preventing pelvic instability
In general, pelvic instability isn’t something you can prevent during your pregnancy. The pelvic ligaments become weakened with every pregnant woman. Which means that every pregnant woman has pelvic instability. You can minimize the issues however, so that you have a quick recovery after giving birth.
For before the pregnancy, I would advise starting with the strengthening pelvic floor exercises. This way you’re strong and in shape for when you get pregnant. The better in shape you are, the less you will experience pelvic issues after giving birth and your recovery won’t take as long.
During pregnancy, you can start with the pelvic floor exercises for during the pregnancy. These will help you relax the pelvic floor but they also keep your pelvic floor in shape because of the targeted training.
After childbirth, it’s smart to look at my pelvic floor exercises for after the pregnancy. Get to work and make sure your recovery isn’t as time consuming!
Decrease the pain of pelvic instability
If you want to decrease your pelvic pain caused by pelvic instability, then it’s smart to check for when exactly you experience pelvic pain. If this is primarily at the end of the day, then you need to take more moments of rest during the day. If you already have pelvic pain at the start of the day, then it’s advised to start with relaxing pelvic floor exercises. Try to relax the pelvis properly.
If you so happen to experience other physical issues because of pelvic instability, like incontinence issues, then it’s smart to begin with strengthening pelvic floor exercises so that you can start training the pelvic floor.
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.
