How Pregnancy Yoga can help with Pelvic Girdle Pain (PGP):

During my pregnancy yoga classes I encounter many women suffering various pregnancy related symptoms and physical discomforts including pelvic girdle pain (PGP). Affecting many expectant mothers, PGP can range from a mild ache to a debilitating pain that interferes with daily life. Fortunately, there are gentle and effective ways to manage this discomfort, and pregnancy yoga stands out as a wonderful option. So, how can pregnancy yoga offer relief? Let me explain…

Understanding Pelvic Girdle Pain During Pregnancy

Before we explore the benefits of yoga, it's helpful to understand what causes PGP. During pregnancy, the body releases hormones, particularly relaxin, which softens the ligaments to prepare the pelvis for childbirth. While this is a necessary process, it can sometimes lead to instability in the pelvic joints – the sacroiliac joints at the back and the symphysis pubis joint at the front. This instability, coupled with the increased weight and shifting centre of gravity, can result in pain in the lower back, hips, groin, and thighs. Activities like walking, climbing stairs, turning in bed, and even standing for long periods can become challenging.

How Pregnancy Yoga Addresses Pelvic Girdle Pain ( PGP)

Pregnancy yoga, as you may know is a modified form of traditional yoga tailored for expectant mothers, offering a holistic approach to managing PGP. It gently combines physical postures (asanas), breathing techniques (pranayama), and relaxation practices to alleviate pain and improve overall well-being. Here’s how it can specifically help with PGP:

Pregnancy Yoga - Strengthens supporting muscles during pregnancy

One of the key ways pregnancy yoga helps with Pelvic Girdle Pain (PGP) is by strengthening the muscles that support the pelvic girdle. Gentle exercises target the deep core muscles, including the transverse abdominis, pelvic floor muscles, and the muscles around the hips and lower back. When these muscles are strong and engaged, they provide better stability to the pelvic joints, reducing strain and pain.

I have provided some key strengthening poses and movement which we practice during my pregnancy yoga class below:

Cat-Cow Pose (Marjaryasana to Bitilasana): This gentle flowing movement warms up the spine and can help improve flexibility in the lower back and hips. The controlled movement encourages engagement of the core muscles.

Bird-Dog Pose (Dandayamana Bharmanasana): Performed with careful alignment, this pose strengthens the core and back muscles without putting direct pressure on the pelvic joints.

Modified Plank: Performed on the knees, a modified plank engages the deep core muscles, providing support to the pelvis.

Pregnancy Yoga - Improves Flexibility and Range of Motion

Tightness in the hips, lower back, and surrounding muscles can exacerbate Pelvic Girdle Pain (PGP0. Pregnancy yoga incorporates gentle stretches that improve flexibility and range of motion in these areas, reducing stiffness and discomfort. These can include some of the poses below:

Gentle Hip Openers (e.g., Butterfly Pose - Baddha Konasana): These poses, performed with modifications as needed, gently open the hips and release tension in the inner thighs and groin, areas often affected by PGP.

Supported Child's Pose (Balaasana with wide knees): This resting pose can relieve pressure on the lower back and hips, offering a gentle stretch.

Seated Spinal Twists (Ardha Matsyendrasana variation): Gentle twists can improve spinal mobility and release tension in the back and hips.

Pregnancy Yoga - Enhances Body Awareness and Alignment

Pregnancy yoga emphasizes mindful movement and body awareness. Through practice, you become more attuned to your posture and how you move, allowing you to make conscious adjustments that can alleviate PGP. Learning proper alignment in standing, sitting, and even lying down can significantly reduce strain on the pelvic joints.

I often provide cues on maintaining a neutral spine, engaging the core, and avoiding movements that might aggravate Pelvic Girdle Pain (PGP) during class. This awareness can translate into everyday activities.

Pregnancy Yoga -  Promotes Relaxation and Reduces Stress

Pain can be exacerbated by stress and tension. Pregnancy yoga incorporates breathing techniques (pranayama) and relaxation practices like Savasana (corpse pose) or guided meditation. These techniques help calm the nervous system, reduce muscle tension, and promote a sense of well-being, which can indirectly alleviate Pelvic Girdle Pain (PGP).

Deep, mindful breathing can help release tension held in the body and relaxation techniques can improve sleep quality, which is often disrupted by pain.

Pregnancy Yoga – Helps Build a Supportive Community

Attending my pregnancy yoga classes in Richmond and St Margarets can also provide a sense of community and connection with other expectant mothers in the area. Sharing experiences and tips can be incredibly supportive and empowering when dealing with the challenges of pregnancy, including Pelvic Girdle Pain (PGP).

Pregnancy Yoga - Important Considerations and Modifications

While pregnancy yoga offers numerous benefits for PGP, it’s crucial to practice safely and with modifications as needed.

Firstly, it is important to pay close attention to your body's signals. If a pose causes pain or discomfort, stop immediately and modify or skip it. Secondly, the yoga props I provide during class like blocks, bolsters, and straps can provide support and help you modify poses to suit your changing body and any limitations caused by PGP. Finally, be mindful of movements that tend to worsen your PGP, such as wide stances, deep lunges, asymmetrical poses that put uneven weight on the pelvis, and forceful twisting. It is my job to advise on any modifications and necessary adjustments needed so rest assured that you are in safe hands!

Pregnancy Yoga - Embracing Gentle Movement for Relief

Pelvic girdle pain during pregnancy can be challenging, but it doesn't have to define your experience. Pregnancy yoga offers a gentle yet powerful way to manage this discomfort by strengthening supporting muscles, improving flexibility, enhancing body awareness, and promoting relaxation. By embracing this practice with mindful attention and appropriate modifications, you can find relief, connect with your changing body, and nurture yourself throughout this incredible journey. Remember to always prioritize your comfort and listen to the wisdom of your body.