What is it and what does it feel like?
The phrase pelvic instability is generally used to describe a number of conditions that may cause pelvic girdle pain during or after pregnancy. It is commonly experienced by approximately 20% of women through pregnancy, however it can sometimes be dismissed or overlooked by health care professionals. At Supacore, we reject the common thought that pain in pregnancy is normal.
Pelvic pain can be a result of changes in posture, an increase in pressure on your pelvis due to the growth of your baby, and hormonal changes that can soften the ligaments that support the pelvis. Such changes can cause a build-up of strain on the pelvic joints, thus making them become inflamed and painful. This pain can be felt in a number of ways, including clicking, locking or grinding in the pelvic joints, or pain in the front or back of the pelvis, buttocks, groin, and possibly reaching the thighs.
Certain activities can increase your pelvic instability, such as prolonged or fast walking, getting in and out of the car or bed, rolling whilst in bed, lying down flat, deep squats or lunges, going up or downstairs, or high impact exercises (e.g. running or jumping).
Other factors that can influence pelvic instability can include an increased number of previous pregnancies, physically demanding work, high BMI, emotional distress and smoking.
How can Supacore help?
The CORETECH® patented technology mimics the compression provided by a sacroiliac joint belt and alleviates lower back pain and pelvic instability and pelvic girdle pain. Ribtech® which mimics kinesiology by micro-massaging the underlying muscle groups whilst the body is in motion and seamless knitting technology which enhances comfort and fit and results in a durable garment.
Using technology-based products that incorporate compression around the lower back and pelvis such as Supacore CORETECH® Maternity help to create the same support as a pelvic support belt, while being significantly more comfortable!
The CORETECH® Pregnancy Support Shorts are ideal for prenatal support and recovery as they help to reduce lower back pain and increases pelvic/back support, reduces pelvic instability and pelvic girdle pain( PGP), increases mobility and stability which enables you to continue your daily routines, supports related pelvic floor dysfunction (SPFD), provides superior comfort using seamless knit engineering which in turn alleviates difficulty with sleeping.
Ways to manage your pelvic instability
Alongside wearing the CORETECH® Pregnancy Support Shorts, women who are experiencing pelvic instability during pregnancy should not try to endure or push through pain, consciously take smaller steps when walking, and avoid heavy lifting or push and pull motions where possible. Resting in between activities is recommended. Where possible, pregnant women should try to get in and out of bed or the car with their knees together to reduce pain and sleep on your side with a pillow between the legs. Standing on one leg should also be avoided, instead, you should try sitting to get dressed.
If you are experiencing pain, you should use an ice pack on the affected area for 20 to 30 minutes every few hours, consciously stand straight and tall, ensure your back is supported when sitting down and regularly practice strengthening exercises for the hips, pelvic floor, and deep abdominal muscles. There are many exercises that can be used to help increase core stability, such as gentle squats, lunges, and cable hip flexions. Home massage or trigger points can also be useful for releasing the strain on muscles. Women who receive acupuncture or physiotherapy also reported less intense pelvic pain.
After giving birth, you should continue to manage your pelvic instability by lying down when resting instead of sitting, continue to use ice packs on the painful areas, move within your pain limits, e.g do not push through pain, and continue to wear your Supacore Support Shorts or switch to the Supacore CORETECH Injury Recovery and Postpartum Compression shorts or leggings as these products speed up the post-pregnancy recovery process, help with abdominal muscle separation and C-section or perineal trauma, and increase stability and mobility.
Australian Government Department of Health. 2020. Pelvic Girdle Pain. [online] Available at: <https://www.health.gov.au/resources/pregnancy-care-guidelines/part-i-common-conditions-during-pregnancy/pelvic-girdle-pain> [Accessed 12 July 2020].
Peninsula Sports Medicine Group. 2020. Pregnancy Related Pelvic Pain – Peninsula Sports Medicine Group. [online] Available at: <http://www.psmgroup.com.au/injury-management/hip-pelvis/pregnancy-related-pelvic-pain-2/> [Accessed 12 July 2020].
St Vincents Private Hospital Melbourne Blog. 2020. What Is Pelvic Instability. [online] Available at: <https://blog.svphm.org.au/what-is-pelvic-instability/> [Accessed 12 July 2020].