Top Pelvic Girdle Pain Exercises

Posted on: Mar 16th, 2023 by adminva | Categories: Women's Health

Is pain in your pelvis region interfering with the activities you need and want to do? If you are experiencing discomfort in your buttocks, groin, lower back, one or both sides of your pelvis, or down your thigh, it may be Pelvic Girdle pain (PGP) that is causing the problem. 

This injury involves your pubic symphysis and sacroiliac joints, which link your pelvis bones together and your pelvis to your lower spine. The issue can affect your endurance capacity when it comes to activities such as one-legged movements, sitting, rolling over in bed, getting in and out of a car, standing, going up steps, and walking. A clicking in the area may also be heard while walking and it may affect bladder function. 

A pelvic girdle injury can be difficult to deal with. However, you do not need to put up with it. Physiotherapy can be beneficial and the team at The Physio Movement is here to help you with some of the top exercises for pelvic girdle pain.


What Causes Pelvic Girdle Pain?  

There are several reasons why pelvic girdle pain can occur. We can discuss with you which potential causes could align with your symptoms, health, and lifestyle, and develop a personalised treatment plan, including suitable exercises. 

Factors that may be causing your pelvic girdle pain can be divided into the the two types of pelvic girdle pain:  

Specific Pelvic Girdle Pain 

This broad category comprises of causes that are related to a specific medical issue. These can often be identified by diagnostic tests such as blood tests, x-rays, or bone scans. Some such conditions or injuries include:


  •     Pelvic fractures.
  •     Inflammatory arthritis.
  •     Weak pelvic floor muscles.
  •     Trauma.
  •     Rapid weight gain.
  •     A high body mass index (BMI).


Non-specific Pelvic Girdle Pain 

This category involves the more common factors. The main non-specific cause of pelvic girdle pain is pregnancy. The pain can begin during or soon after pregnancy and a significant number of women experience the issue, especially during pregnancy. Most women recover within a year of having their baby.  

The pelvic region is one of most significantly affected areas as a woman’s body changes during pregnancy.  There is a stretching of the muscles in the abdomen and stomach and the centre of gravity moves forward as balance alters, which results in a changed gait and a bigger load placed on the back. The pelvic floor muscles can also stretch with the weight of the baby. The three joints in the pelvis become more mobile, and hormone changes cause ligaments to loosen, which can affect the support they provide. These factors can all lead to inflammation, pain, ligament stress, and decreased joint control.


How Can Physio Help Pelvic Girdle Pain? 

Our physios will provide a thorough assessment and gain an understanding of the history of your pain and relevant lifestyle information. We can examine the muscles in your pelvic, hip, and back, and identify whether pelvic girdle pain is the issue you are experiencing. It is important to differentiate this pain from lower back pain to ensure the appropriate treatment is given. We will then develop a plan of action to manage and improve your comfort levels and mobility. 

A crucial element in recovery is the inclusion of specific exercises. Our physios will prescribe a relevant program for you and advise you how and when to carry these out. Alongside these, you should avoid wearing high heels, taking the stairs, standing for a prolonged time, taking big steps, lifting heavy items, and doing movements that involve standing on one leg. We can also provide you with aids such as a pelvic support belt and bandages, and massage tools such as a spikey ball. 

Exercises that target movement control, posture, core stability, and overall fitness are important for improving and preventing pelvic girdle pain. During pregnancy, pelvic stability is particularly important to focus on. This involves the obliques, adductors, glutes, and lower abdominal muscles. Keeping these strong and flexible can be done with exercises such as squats, supermans, pelvic tilts, and bridges. If pain remains after giving birth, we can recommend more exercises that will work towards a stronger pelvic region.


The Physio Movement Provides Pelvic Girdle Pain Exercises And Treatment 

Pelvic girdle pain can affect anyone. It is often uncomfortable and intrusive and can be tricky to heal without the correct advice and support. Our physio team at The Physio Movement is experienced in helping patients with this issue and can develop a suitable plan for you, including appropriate exercises, to work towards improving your pain and mobility.



Physiotherapy Townsville - The Physio Movement


     517 Flinders Street
Townsville City Qld 4810
     1300 TPM FIT or 4740 4516
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