Pelvic instability refers to a condition where the pelvis becomes unstable due to weakened pelvic ligaments. During pregnancy, hormonal changes cause these ligaments to loosen, creating more space and increased mobility in the pelvis and pelvic joints. This extra movement can result in painful sensations. Another term for pelvic instability is symphysiolysis.
Common symptoms of pelvic instability include pain in the groin, lower back, lower abdomen, and a nagging sensation around the pelvis. Hormonal changes are a frequent cause of pelvic instability, but it can also result from accidents, surgeries, or severe organic prolapse. Pelvic pain caused by instability is often referred to as pelvic pain.
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.
Pregnancy and Pelvic Instability: A Common Challenge
Pregnancy is a beautiful experience, but it can come with discomfort. If you’re experiencing severe pain in your hips, groin, buttocks, or pelvis, pelvic instability could be the culprit. This condition is one of the leading causes of pelvic pain during pregnancy
Understanding Pelvic Instability
Pelvic instability, also known as chronic pelvic pain syndrome or symphysiolysis, occurs when the pelvis becomes unstable due to weakened ligaments. This condition typically arises during or after pregnancy, though it can also be caused by accidents or sports injuries. Around 90% of cases are pregnancy-related, due to the hormonal changes that occur during this time. The pain is commonly felt in the lower back, around the tailbone, hips, groin, and pelvis.
The Cause of Pelvic Instability
Pelvic instability is primarily caused by the pelvic ligaments, which are responsible for holding the pelvis together. During pregnancy, the body releases hormones like relaxin, which help prepare the pelvis for childbirth by loosening these ligaments. While this increased mobility is necessary to accommodate the baby, it can lead to pelvic pain and instability.
As the baby grows, the weight of the belly presses down on the pelvis, further taxing the ligaments. Over time, a weakened pelvis may no longer be able to support this weight, resulting in pelvic pain.
Think of it like this: Imagine you’re sailing, and the sail is securely fastened on both sides. If one rope loosens, the sail becomes unstable and moves in all directions. This is similar to what happens to your pelvis during pregnancy. The loosening ligaments can lead to instability and discomfort.
Other Causes of Pelvic Instability
In addition to hormonal changes, torn or strained pelvic ligaments can contribute to pelvic instability. The process of childbirth can cause ligaments to tear, resulting in mechanical pelvic instability. This type of instability can also occur due to accidents or injuries that strain the pelvic ligaments.
A combination of weakened ligaments and physical trauma can exacerbate pelvic instability, leading to more severe symptoms.
The Role of Pelvic Ligaments
Your pelvis is held together by a network of ligaments. Pregnancy hormones loosen these ligaments, allowing your body to prepare for childbirth. These changes make the pelvis more mobile, which is essential for the baby’s passage. However, sometimes the pelvis may still be too tight for the baby’s head to pass through easily, or the baby may have a larger head, which increases the strain on the ligaments.
In some cases, pelvic ligaments can become overstretched, damaged, or even torn during childbirth. It’s not uncommon to experience pelvic pain or instability after delivery due to small tears or cuts in the pelvic ligaments. Allowing your pelvic ligaments adequate time to heal—usually around two months—is crucial for recovery.
Understanding Pelvic Instability and Its Causes
Pelvic instability occurs when the pelvis becomes unstable due to weakened pelvic ligaments. These ligaments are responsible for holding the pelvis and pelvic bones together. During pregnancy, hormonal changes, particularly the hormone relaxin, loosen these ligaments, creating more room for the growing baby. This additional mobility can lead to pain and discomfort. Pelvic instability is also known as symphysiolysis.
The pelvic bones include the sacrum, ilium, SI joints, and pubic bone, all of which are held together by ligaments. As these ligaments loosen, the bones may shift, causing instability. This can lead to pelvic pain and other complications.
Pelvic Organs and Their Relationship to Pelvic Instability
The pelvis protects vital organs such as the bladder, intestines, prostate, uterus, and genital organs. When pelvic instability occurs, the muscles supporting these organs may become overwhelmed or weakened, which can impact the function of these organs.
The pelvic floor muscles are especially important, as they provide support to the pelvic organs. If these muscles become overtaxed or weakened, the organs they support can be affected. Therefore, it is important to maintain proper movement patterns and avoid compensating for pelvic pain by altering your posture, especially during pregnancy.
The Pelvic Floor Muscles: Key to Pelvic Health
The pelvic floor muscles are a group of muscles at the bottom of the pelvis. These muscles support the pelvic organs and help control the entrances to the body, including the vagina, urethra, and anus. They are responsible for opening and closing these passages, which is crucial for bodily function.
When these muscles become overwhelmed due to physical strain, trauma, or aging, they may develop dysfunctions like prolapse or incontinence. Pelvic floor exercises can help prevent or address these issues by strengthening or relaxing the pelvic floor muscles.
How the Pelvic Floor Works with Other Muscles
The pelvic floor is interconnected with other muscle groups, including the abs, back muscles, hip muscles, and glutes. Proper movement relies on all of these muscles working together. When one muscle group becomes weakened or overtaxed, others may compensate, leading to imbalance and discomfort.
For example, if the pelvic floor muscles are not functioning correctly, your back muscles or abs may compensate, which can lead to additional strain and pain. This imbalance can result in a vicious cycle of pain and muscle dysfunction.
Maintaining proper posture and movement patterns is essential to preventing and managing pelvic instability. Pay attention to how you stand, sit, and perform everyday activities such as lifting or getting out of bed. Try to maintain good posture as much as possible, even with a growing belly, and use a mirror to check your movements if needed.
Symptoms of Pelvic Instability
Pelvic instability does not always cause pain, but for many individuals, it leads to discomfort. Common symptoms include:
- Pain in the front of the pelvis: Experienced by about 20% of women with pelvic instability.
- Pain in the lower back, hips, or buttocks: This affects approximately 80% of individuals with pelvic instability.
- Sudden pelvic pain: Movements such as changing positions during sleep or engaging in high-impact activities like cycling, public transport, or driving can trigger pain.
- Difficulty with physical activities: Around 63% of pregnant women find it painful to cycle with pelvic instability.
It’s important to note that while these symptoms are common during pregnancy, pelvic instability can also affect non-pregnant individuals. If you experience these symptoms outside of pregnancy, it is advisable to consult with a healthcare provider.
7 Symptoms of Pelvic Instability
Pelvic instability can cause discomfort and disrupt daily activities. Here are seven common symptoms you may experience:
- Pain in the lower back, tailbone, hips, buttocks, groin, or around the pelvis – The pain may be constant or triggered by certain movements.
- Pain when walking up stairs – The act of lifting each leg can cause sharp pain in the pelvic area.
- Pain when standing – Prolonged standing may exacerbate discomfort in the pelvis and lower back.
- Pain when sitting – Sitting for extended periods can be uncomfortable, especially on hard surfaces.
- Pain when swimming – Certain strokes or movements in the water may cause pelvic discomfort.
- Pain when turning around in bed – Rolling over or changing positions during sleep may trigger pain.
- Pain when cycling or driving – Sitting for long periods, especially in a fixed position, can aggravate pelvic instability.
What to Avoid with Pelvic Instability
When dealing with pelvic instability, it’s important to avoid certain movements that could worsen your symptoms. Here are some helpful tips:
- Avoid walking up stairs: This can be very painful, so try to minimize the use of stairs. If possible, place essentials on the same floor to reduce the need to climb stairs.
- Place a pillow between your legs when sleeping: This helps reduce strain on your pelvic ligaments and makes sleeping more comfortable.
- Distribute your weight evenly: Avoid standing on one leg or leaning to one side. This can overburden your ligaments, worsening the instability.
- Switch up your posture: Don’t stay in one position for too long. Avoid standing or sitting in the same posture for extended periods.
- Take breaks as needed: After physical activity, take time to rest and avoid pushing through pain.
For additional tips, check out my blog, “15 Tips for Pelvic Instability.”
Long Story Short: Pelvic Instability Can Be Painful
Pelvic instability is often characterized by sudden and unpredictable pain, especially when you stand up, bend over, or make any rapid movement. This pain can vary in intensity and is commonly felt in the lower back, groin, hips, or pelvis.
Preventing Pelvic Instability
While pelvic instability is common during pregnancy and is largely influenced by hormonal changes, there are steps you can take to minimize the severity of symptoms and speed up recovery after childbirth:
Before Pregnancy:
Start pelvic floor exercises to strengthen the muscles that support the pelvis. A strong pelvic floor can reduce the likelihood of experiencing severe pelvic issues during pregnancy and promote quicker recovery after birth.
During Pregnancy:
You can continue doing pelvic floor exercises to maintain strength and help relax the pelvic floor. These exercises also help prepare your pelvic muscles for the demands of childbirth.
After Childbirth:
After giving birth, it’s essential to focus on pelvic floor recovery exercises. These will help your body recover faster and reduce the length of time it takes to regain pelvic stability.
Decreasing the Pain of Pelvic Instability
To decrease pain caused by pelvic instability, it’s important to identify when the pain is most intense. Here are some strategies to reduce discomfort:
- If pain occurs at the end of the day: Make sure to take regular breaks throughout the day to rest your body and relieve pelvic pressure.
- If pain is felt in the morning: Start your day with relaxing pelvic floor exercises to relieve tension in the pelvis and prevent further strain.
- If experiencing incontinence: Strengthen your pelvic floor through targeted exercises to help control these issues.
Conclusion
Pelvic instability is a common condition, particularly during pregnancy, and can be caused by hormonal changes, mechanical damage to the pelvic ligaments, or a combination of both. It often leads to discomfort or pain, which can impact daily activities. However, with proper care and pelvic floor exercises, you can manage and reduce the symptoms associated with pelvic instability.
If you’re experiencing pelvic pain or instability, it’s essential to listen to your body and seek medical advice if necessary. Practicing good posture, proper movement techniques, and strengthening your pelvic floor can help maintain pelvic health and prevent further complications.
Looking for More Information?
I hope this guide has been helpful! If you’re looking for more detailed information or tips on managing pelvic instability, feel free to explore the rest of the website. There’s plenty of content, including in-depth articles, helpful exercises, and even a shop offering products to support pelvic health. Click on the blue words to find more relevant resources!
