For Reducing Pelvic Girdle and Lower Back Pain
5 min read
By: Alicia Pangbourne | Accredited Exercise Physiologist
Pregnancy Can Be Uncomfortable — Here's Why
Many pregnant women experience new aches and pains which they may not have had in the past, especially in the lower back and around the pelvis.
In fact, nearly 1 in 2 women will feel some pain in these areas between weeks 18 and 36 of pregnancy, and about 1 in 4 women will continue to feel it after giving birth.
What Kind of Pain Are We Talking About?
Pelvic Girdle Pain (PGP)
This is pain around the front of your pelvis (pubic bone) or the joints at the back of your pelvis (sacroiliac joints).
Lower Back Pain (LBP)
This is pain in your lower spine (lumbar area).
https://www.sciencedirect.com/science/article/abs/pii/S096663621831268
Why Does This Pain Happen?
A few key reasons why pelvic and lower back pain occur in pregnancy:
●Your growing baby, along with the changes in how your body moves and carries weight (a large shift in centre of gravity)
●Hormones released during pregnancy like relaxin will make your joints looser and less stable
● Muscles around your pelvis and core may weaken, or weak lumbopelvic musculature prior to pregnancy
● Poor posture and reduced physical activity
● Previous injuries or wear and tear in your back or pelvis
How Does This Affect Your Life?
This type of pain and discomfort can heavily impact your daily life. It may:
● Make it hard to walk, stand, get dressed, or lift things
● Affect your sleep, mood, and sex life
● Keep you from work or social activities (resulting in absenteeism)
While most women recover within a few months after birth, up to 1 in 4 can still experience pain and discomfort 1–2 years following the birth.
What Can Help?
The best approach combines the right kind of exercise with the use of a support garment, like a belly band. Massage, acupuncture, and heat/cold packs have also shown great benefit in improving pregnancy and post-partum pelvic and lower back pain.
How Can Belly Bands Help?
Belly bands give gentle compression and support to your lower belly and back. They can:
● Support your lower back, hips & pelvis externally
● Redistribute weight to relieve pressure & discomfort
● Reduce joint movement within the spine, hip & sacroiliac joints that may be causing pain
● Help lift your belly to take downward pressure off the pelvis and pelvic floor muscles
● Make it easier to move around or stay active
● Be worn while sitting, standing, or even driving
TheRY bands - are a slim fit, and discreet when worn under clothing.
Tip: Wear belly bands for short periods throughout the day for best results. They can sometimes feel restrictive if worn for too long, but are very beneficial in producing relief.
How Can Exercise Help?
Regular, specific and guided exercise can:
● Strengthen your core, hips & legs
● Support your pelvic floor and lower back muscles
● Improve posture and reduce lumbopelvic joint instability
● Help you move more comfortably without aggravating pain
● Prepares and assists your body for delivery and post-birth recovery
● Boost your mood, mental wellbeing and ability to daily perform activities
Why Use Both?
When you use a belly band in conjunction with correct exercise, it helps reduce pressure and pain, transfers load, adds stability to your pelvis, and improves your body awareness and proprioception. Together, they can make a big difference in how you feel during and after pregnancy.
References:
Vermani E, Mittal R, Weeks A. Pelvic girdle pain and low back pain in pregnancy: a review. Pain Practice. 2010 Jan;10(1):60-71.
Casagrande D, Gugala Z, Clark SM, Lindsey RW. Low back pain and pelvic girdle pain in pregnancy. JAAOS-Journal of the American Academy of Orthopaedic Surgeons. 2015 Sep 1;23(9):539-49.
Davenport MH, Marchand AA, Mottola MF, Poitras VJ, Gray CE, Garcia AJ, Barrowman N, Sobierajski F, James M, Meah VL, Skow RJ. Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: a systematic review and meta-analysis. British journal of sports medicine. 2019 Jan 1;53(2):90-8.
Quintero Rodriguez C, Troynikov O. The effect of maternity support garments on alleviation of pains and discomforts during pregnancy: a systematic review. Journal of Pregnancy. 2019;2019(1):2163790.
Billstein L, Malam N. Belly bands as treatment of low back pain in pregnancy. Evidence-Based Practice. 2023 Sep 1;26(9):20-1.