Pelvic girdle pain (PGP) is a common complaint during pregnancy, especially for mothers pregnant with twins and triplets. The pain is often felt in the pelvic region, hips, and lower back, and can make everyday activities such as walking, sitting, and sleeping uncomfortable. For many multiple mums, turning over in bed and trying to get out of bed can be excruciating. However, there are several ways to reduce PGP and make pregnancy more comfortable.
- Try to maintain good posture and avoid crossing your legs or standing for long periods. This can help distribute your weight more evenly and reduce strain on the pelvic area.
- Gentle exercise such as swimming, prenatal yoga or pilates and walking can help improve flexibility and strengthen the pelvic muscles. Do consult your doctor before starting any new exercise routine.
- Using a pregnancy support belt can help provide additional support to your pelvic area, reducing pain and discomfort.
- Wear comfortable shoes with a good sole and avoid wearing heels.
- Consider seeing an experienced physiotherapist or chiropractor who can provide tailored exercises and techniques to help alleviate PGP.
- Taking warm baths, using heat or cold packs, and getting regular massages can also help reduce pain and discomfort.
Bonus tip from a triplet mama:
To get off the bed, first roll to the side, keeping both legs together. Then, place a plastic bag below your bum to help you swivel your legs over before getting off the bed. When dressing and undressing, sitting down helps to relieve discomfort too.
Experiencing some degree of discomfort during pregnancy is normal, but if the pain is severe or persistent, it’s important to consult your doctor for pain relief options. Hang in there mama, this pain is temporary! Your PGP should reduce significantly once you have delivered your babies. If it is still causing you pain weeks after delivery, reach out to your doctor.
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