Pelvic girdle pain symptoms
One of the most common symptoms of pelvic girdle pain is the inability to remain in the same position for a period of time without discomfort. Some women might experience pain after sitting for 20 minutes, others after standing for 10 minutes or after an hour laying down.
Pain while changing positions is another distinctive symptom of pelvic girdle pain. Standing up from a sitting position and taking the first steps, or rolling over in bed, can be a challenge for women suffering from this condition.
If any of these exercises is difficult or painful, you might be experiencing pelvic girdle pain*
Exercise 1: Leg lifts
Step 1. Lie on your back and stretch out your legs. Try to lift one of your legs a few inches and put it down again. Do the same with the other leg. Both legs should feel light and easy to lift, if you have do not have PGP.
Step 2. If the previous exercise is difficult; if it hurts, or if you can not lift your leg easily, try to lift your leg while pushing the sides of your hips together with your hands. Is this easier? If so, then we know that extra support or compression given to the pelvic ring is helpful. Your symptoms may a result of increased motion of your sacroiliac joints and / or the pubic joint (normal in pregnancy), and lack of adequate muscle compression or support.
Exercise 2: Mat test
Try moving a small object with your foot, such as sliding a piece of paper on the ground. If you feel pain in your low back or groin area, you may have PGP. We need good, coordinated support of our pelvis to use our foot in this way.
Exercise 3: Spreading your legs apart
Lie on your back. Bend your knees, but keep your feet flat on the floor. Try to move knees apart towards the floor, bringing the soles of your feet together. For someone with pelvic girdle pain, this exercise can range from uncomfortable to extremely painful. You may feel pain in the pubic bone, or inner thighs, behind your hips and buttocks, or in your low back. Women with PGP have often lost hip and pelvic range of motion into this position. Although it may seem difficult or painful to do, we know that restoring this range is very helpful in improving PGP.
Exercise 4: Sit on a hard chair for a while
Sitting after a certain period of time (e.g. after 15 minutes) is often painful for women with PGP. If you get pain in your tailbone, this may be caused by tension in the pelvic floor muscles, pulling the tailbone at an angle.
Do you think you have pelvic girdle pain? You will find information on how to manage it throughout the website, but also on Cecile Röst’s book, our free app Rost Moves Mamas and our Youtube channel. If pain is too intense, seek medical care and look for one of our Rost Therapists worldwide.
* This is a simple self diagnosing tool that does not replace medical diagnosis. If your symptoms are intense seek advice from a medical doctor.