Understanding Orthopedic Pain in Pregnancy: Managing SIJ, Low Back, Pubic Symphysis, and Round Ligament Pain
Pregnancy is a transformative journey filled with anticipation and joy, but it can also bring about physical challenges, especially orthopedic pain. As your body adapts to accommodate your growing baby, it's common to experience discomfort in areas like the Sacroiliac Joint (SIJ), lower back, pubic symphysis, and round ligaments. Understanding these conditions and knowing how to effectively manage them can significantly improve your pregnancy experience.
What is Orthopedic Pain in Pregnancy?
Orthopedic pain during pregnancy refers to discomfort and strain in the musculoskeletal system, primarily affecting the pelvic region, lower back, and abdomen. These pains are often due to hormonal changes, growing baby/belly, and shifting posture associated with pregnancy.
Common Symptoms:
SIJ Pain: Pain and tenderness around the sacroiliac joints, which connect the sacrum (bottom of the spine) to the pelvis.
Low Back Pain: Aching or sharp pain in the lower back, exacerbated by prolonged sitting or standing.
Pubic Symphysis Dysfunction: Pain and instability in the pubic area, particularly when walking or performing activities that require spreading the legs.
Round Ligament Pain: Sharp or stabbing pain in the lower abdomen or groin, especially when changing positions or with sudden movements. AKA lighting crotch
Supporting Orthopedic Pain with External Measures:
External supports such as KT tape, maternity belts, bands, and wraps can provide relief by stabilizing the affected areas and reducing strain. Here’s how you can use them effectively:
KT Tape: Applied correctly, KT tape can support muscles and joints, alleviating pain and providing additional stability.
Maternity Belts: These support belts lift and redistribute the weight of the baby, easing pressure on the lower back and pelvis. Here are the brands we like. Note: if you choose one and it doesn't help, don't lose hope. Each band has a specific purpose and specific measurement (size). That is why we do our assessments in the clinic to find the right one and fit for you. Below we will generalize each supportive band
SIJ or Pubic Bone: https://a.co/d/dvsNJhL
Low back: https://a.co/d/gEVHZfP
Bands and Wraps: These can be used to gently compress and support the abdomen and pelvic area, reducing discomfort during movement.
Intrinsic Support through Exercise and Therapy:
While external supports offer immediate relief, incorporating intrinsic methods like exercise, core strengthening, stretching, and improving hip mobility can provide long-term benefits.
Exercise: Focus on movements that strengthen the core muscles and the connection to your breath. Use this new gained connection throughout your workout routine
Core Strengthening: Perform exercises that target the deep abdominal muscles and pelvic floor, which help support the growing uterus and stabilize the pelvis.
Stretching: Incorporate stretches that alleviate tension in the lower back, hips, and groin. Prenatal yoga or guided stretching routines can be beneficial.
Activation Exercises: Practice activating and strengthening the gluteal muscles and hip stabilizers to improve pelvic alignment and reduce strain on the SIJ.
Hip Mobility: Perform exercises to enhance hip flexibility and mobility, such as hip circles, leg swings, and gentle hip openers.
Managing orthopedic pain during pregnancy involves a multifaceted approach that combines external supports with intrinsic methods like exercise, stretching, and core strengthening. By understanding the underlying causes and employing these strategies, you can effectively support discomfort and enhance your overall well-being throughout this transformative journey.
Remember, not only does each diagnosis have its path, but also, each body within the set of diagnoses. If you feel stuck about what to do, that is why we are here. To guide and support you every step of the way. We are pelvic health therapists and perinatal specialists - book a free 15-minute discovery call to learn more from us.
