{"id":496,"date":"2021-05-14T21:13:11","date_gmt":"2021-05-14T21:13:11","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-us\/?p=496"},"modified":"2023-12-15T11:35:04","modified_gmt":"2023-12-15T11:35:04","slug":"symphysis-pubis-dysfunction-spd-or-pelvic-girdle-pain-pgp-minimising-pain-during-everyday-activities","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-us\/mutu-pregnancy\/symphysis-pubis-dysfunction-spd-or-pelvic-girdle-pain-pgp-minimising-pain-during-everyday-activities\/","title":{"rendered":"Don’t suffer in silence – how to manage pelvic girdle pain"},"content":{"rendered":"\n

Approx one in 5 women are dealing with pelvic girdle pain (PGP) and SPD. Causes and risk factors of PGP<\/a> are unclear, but if you are suffering with discomfort or severe pain, please know that support is available.<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Get support<\/h2>\n\n\n\n

Be as active as possible within pain limits. Never ‘work through’ pain, pain is your body sending you a signal that something is wrong. Get help (see resources below) so that you can introduce movement without pain to help your body heal.<\/p>\n\n\n\n

Ask for help! Many household chores and everyday activities may be difficult or painful – ask for and accept help wherever you can get it<\/p>\n\n\n\n

Rest and relax when you can. Sitting on a large exercise ball may be more comfortable than a chair and easier to get up from.<\/p>\n\n\n\n

Everyday movement when dealing with pelvic girdle pain<\/h2>\n\n\n\n

\u2022 Sit down to get dressed and undressed – try to avoid standing on one leg
\u2022 Wear flat, minimal shoes and avoid high heels
\u2022 Avoid standing for prolonged periods
\u2022 Try to keep your knees together when moving out of the car.  A plastic carrier bag on the seat may help you to swivel
\u2022 Sleep on your side with a pillow between your legs
\u2022 Try different ways of turning in bed e.g. turning under or turning over with your knees together and squeezing your buttocks
\u2022 Roll in and out of bed keeping your knees together
\u2022 Take the stairs one at a time or go down on your bottom
\u2022 Use a small rucksack to carry your stuff around – this leaves your hands free to hang onto something for support if you need to.<\/p>\n\n\n\n

Dealing with pelvic girdle pain (PGP) and SPD – Try to avoid:<\/h2>\n\n\n\n

\u2022 Standing on one leg
\u2022 Bending and twisting to lift or carrying a toddler or baby on one hip
\u2022 Crossing your legs
\u2022 Sitting on the floor
\u2022 Sitting twisted
\u2022 Sitting or standing for long periods
\u2022 Lifting heavy weights (shopping bags, wet washing, vacuum cleaners, toddlers)
\u2022 Vacuuming
\u2022 Pushing heavy objects like supermarket trolleys
\u2022 Carrying anything in only one hand<\/p>\n\n\n\n

Get help<\/h2>\n\n\n\n

Of course, not all of these activities CAN realistically be avoided – of course, you have to lift and care for other children, pick up stuff or go to the supermarket. Just try to get as much help as you can, go slowly and think before you move.<\/p>\n\n\n\n

Stay as active as you can. Follow your physiotherapist’s guidelines and keep doing the core activation and pelvic floor exercises for symphysis pubis dysfunction<\/a> here every day if you can. <\/p>\n\n\n\n

The MUTU System Program is safe and beneficial during pregnancy<\/a>. It focuses on alignment, muscle stretching and release, core and pelvic floor muscle connection and engagement, and includes low impact, more intensive workouts for you to progress postpartum, when you’re ready.<\/p>\n\n\n\n

MUTU System programs are recommended and endorsed by specialist Physical Therapists<\/a> and Industry experts.<\/p>\n","protected":false},"excerpt":{"rendered":"

Approx one in 5 women are dealing with pelvic girdle pain (PGP) and SPD. Causes and risk factors of PGP are unclear, but if you are suffering with discomfort or severe pain, please know that support is available. Get support Be as active as possible within pain limits. Never ‘work through’ pain, pain is your […]<\/p>\n","protected":false},"author":2,"featured_media":1883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"blog-single.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,16],"tags":[],"class_list":["post-496","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spd-pgp","category-mutu-pregnancy"],"acf":[],"yoast_head":"\nHow to manage pelvic girdle pain<\/title>\n<meta name=\"description\" content=\"Approximately one in five women are dealing with pelvic girdle pain (PGP) and SPD. If you're suffering with pain, support is available. 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