PREGNANCY AND PGP
If you are in pain and pregnant, we can help!
We treat PGP, and all Pregnancy Related Pain. We have highly experienced osteopaths who work with you throughout your pregnancy to get you in the best place for birth, to help get to the crux of Pelvic Girdle Pain, and why you may be experiencing this specifically, and using osteopathic treatment and rehab to get rid of the pain and keep it away, this will also help significantly improve chances of a natural birth and reduced need for intervention.
Jo Day is also recognised by The Pelvic Partnership as a specialist Practitioner working to help women with PGP.
“Jo Day is fantastic! I was suffering so much this pregnancy with SPD and really thought nothing could be done. And a chance recommendation from a friend led me to Jo who made my pregnancy so much less painful and I was able to say goodbye to my crutches and support belt! Can’t recommend Jo highly enough.”
PGP and how I can help
PGP is a debilitating condition, worsened by the hormonal and mechanical changes of pregnancy. In a past blog I have written about pelvic pain and dysfunction and how Osteopathy works so well to help.
Below I have put together an advice sheet on what to do alongside and after your treatment, and to support ongoing treatment with us, in terms of reducing pain and getting the body back to normal more quickly and effectively. This will also help longer term.
(Pelvic Girdle Pain) which was previously called SPD is a debilitating condition, worsened by the hormonal and mechanical changes of pregnancy. In a past blog I have written about pelvic pain and dysfunction and how Osteopathy works so well to help.
In this post I have put together an advice sheet on what to do alongside and after your treatment, and to support ongoing treatment with us, in terms of reducing pain and getting the body back to normal more quickly and effectively. This will also help longer term.
1. Use frozen peas!!!!
Yes it really does work! Most of the pain experienced, especially at the pubic bone and sacroiliac joints (at the back of the pelvis), is inflammatory in nature. This means it responds really well to cold. Pop a handful of frozen peas in a freezy bag, tie in a knot, then use as your ice pack. 10 minutes at a time on all sore spots. This can also work really well on both of the hips before you go to bed, as many people experience their PGP pain on the outside of the hip as they sleep. By using frozen peas before bed, this can help to give you more sleep.
2. Pillow between the knees
Boring, but it does work. If you are sleeping on your side, make sure your hip bones are stacked on top of each other to prevent further imbalance. A pillow under the bump too can be fantastic to help keep the bump in a good place and not being dragged downwards.
3. Avoid crossing legs
Try to avoid crossing one leg over the other for prolonged periods of time, it can be easier on your pelvic muscles to try to keep your pelvis in a neutral position. Thereby, sit with equal weight through both sit bones. Try to avoid twisting repetitively whilst you are in this position too.
4. Maybe ditch the stilettos (and flip flops)..
High heels can push your weight even further forwards. If you are pregnant then you will be weight bearing more in this position anyway due to your bump. Try to wear good comfy shoes whenever a lot of walking is required. By supporting your arches you will be able to help reduce any dysfunctional loading through the pelvis, particularly on those of you who have had babies before, the ligament on the sole of the foot which supports your arch, can often increase in laxity, therefore forcing the muscles to work too hard.
5. Get strong!
Stronger glutes and core muscles (and of course pelvic floor muscles) are imperative in keeping out of pain more long term. This can be done whilst pregnant and after. Pilates works wonders. Ask us for some basic exercises to help you individually. Although best to avoid single leg exercises for now unless you are with a specialist trainer. It is important to continue to exercise if you can, as it makes such a difference to your fitness for birth, mental health, and general pain levels.
6. Don’t overstretch
So there are loads of little muscles and ligaments around your pelvis, both front and back, which are likely quite strained with SPD/PGP. If you open your legs too wide to get out of the car, do a box splits position or similar type stretch in a yoga class, or always sit with your knees together, and hips turned inwards (and feet/lower legs out), then definitely worth avoiding if possible. The issue is usuall;y when it comes to going to full range stretch, therefore when doing yoga, or other exercises, try to not over stretch. Using a newspaper to swivel on in the car can be really helpful to avoid this. The full stretch positions can take the muscles further than they want to go, so if they are inflamed they can get really sore. Swimming is amazing, but you may prefer back crawl or front crawl now as breaststroke can cause overstretching at the pubic symphysis area.
7. Avoid hip carrying other children
Try to carry your elder children centrally, like a monkey carry if possible. If you hitch your hip to carry a child, toddler or baby in this way, then you can cause a further disruption to the balance of the muscles around the hips and pelvis, and put more strain on the ligaments, causing muscles to spasm, and further exacerbate a pelvic issue. Central carrying is a great habit to get into from a very early age.
8. Try to relax
It is much easier said than done, but most of the latest research on PGP tends to tie it in with times of stress. PGP is far more common in those going through serious life stresses, overworking, or moving house. The stress hormones will act as a sensitiser, and therefore can increase perception of pain significantly. Cortisol will affect how every cell in your body functions. Normal day to day stresses are OK, but when it can be too much, or for prolonged periods of time, then our bodies try to find another route out of it. Often in pregnancy, this can be through the highly sensitised pelvis. So finding exercise that you enjoy is really important, finding ways to manage your stress, walking, nature, meditation, pilates, yoga. Whatever you can find to help improve mood and allow you to relax is really important. Walking is really beneficial, but make sure you do it after you have ate, so that your body is not too fatigued. Good brisk walking can be great. This can be difficult if you are in lots of pain, but even 5 minute chunks can be really useful. Keeping moving is fab where you can.
I hope all of this information is helpful. Osteopathy is fab for realigning and rebalancing the pelvis, and calming down pain and inflammation and muscle spasm brought on by pelvic pain and SPD. SPD is predominantly a mechanical issue, whereby the load through the pelvis has been disrupted. Lots of women can be pain free after treatment, but do need to take care of themselves for the rest of their pregnancy to prevent the pain from returning. This advice sheet will help you to remember the important bits.
Please contact us if you have any questions:
PREGNANCY AND PGP BLOGS
Awesome lunchtime chatting all things Pelvic Girdle Pain (PGP) at the all day CPD SUMMIT organised by the amazing @phyllistheosteo…
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Thank you to this lovely mummy for saying such gorgeous things 💜 “28 weeks into my second pregnancy, I suddenly started to suffer from debilitating pelvic girdle pain (PGP)…
1st Pregnancy Osteopathy appointment: 45 minutes [Initial appointment] (45 mins) £85
For general pregnancy issues or pain, headaches,sports injuries.
1st Pregnancy PGP care extended Osteopathy appointment: 55 minutes [Initial appointment] (55 mins) £100
Specialised pregnancy Pelvic Girdle Pain appointment. This is an extended appointment so for all those experiencing pelvic pain or SPD during pregnancy please book this appointment as it gives us longer for treatment.
Follow up appointments for all
If you have been to us before then please book a standard follow up osteopathy appointment, even if you are now pregnant or postnatal, as long as you have seen us recently. If you would prefer a longer appointment, then please book in the 45 or 55 minute postnatal appointments above.
30 minutes, £55.
Initial appointments with Jo Day.
Jo specialises in treating women through pregnancy, postnatal, and beyond.
1st Pregnancy PGP care extended osteopathy and treatment: 55 minutes £100 (55 mins)
AVAILABLE THROUGH CLINIC and VIDEO APPOINTMENTS:
One-to-one pilates and/or injury rehabilitation prescriptive to your individual needs With an Osteopath (25-30mins) £55
One to one (or two to one) private pilates with Joanna Michaelides £55 for one hour, prescriptive to individual needs.
These pilates sessions can include postnatal pilates, pregnancy pilates, beginners, seniors and clinical pilates.
Group pilates classes depend on size of group but will usually be £14-£16 per person. These are not currently running. But please head to….
…..to have a look at the 24/7 ON DEMAND pilates membership we are currently running which includes access to over 55 pilates classes.
Call 01727 400425 to book or click here to book online.
55 minute pregnancy massage appointment with our soft tissue practitioner and qualified osteopath, Claire. This appointment is £65.
This can be prescriptive to individual aches and pains that you are experiencing, or it can be more of a relaxing massage. It is completely up to you!
If you have not been to Herts Osteopathy before then you will also have a full medical history and assessment taken at this appointment, so the massage element will be slightly shorter only for the first time. If you have been to see us before for osteopathy or for massage then the treatment element of this appointment will be longer.
Please bring additional towels and pillows for this appointment. Once booked you will receive all of the information required in your email. This includes all of the current requirements for covid, and a form to fill in before your appointment.
Call 01727 400425 to book or click here to book online.
All of these are available options after you have had an initial osteopathy appointment with any of our osteopaths.
We also offer combination appointments for a full holistic approach to your health. These are not currently running during covid-19.
OSTEOPATHY/PILATES COMBO Pregnancy/Postnatal focus
With Jo or Hayley you can have a 55 minute combination appointment to include osteopathy and pilates/core restore programmes for pregnancy, and postnatal issues including diastasis recti, pelvic floor dysfunction, lower abdominal pouching and more. (55 minutes £100)
Call 01727 400425 to book or click here to book online.
ONLINE appointments (available through video consultations)
We are currently offering a variety of appointments through our video appointments system.
45-50 minute appointments all £65.
*ONLINE Pregnancy osteopathy appointment: Specialist PGP and SPD help
25 minute follow up appointments all £45 for anyone who has been to see us before
All thirty minute pilates sessions with Jo Day are £50
All 55 minute pilates sessions with Joanna Michealides are £55
*121 ONLINE Postnatal or Pregnancy Pilates and Personal Training with Jo Day 30 minutes
HOW TO BOOK:
The easiest way to book is to use our online bookings system. Please click here to book online.
If you cannot find the appointment time that you would like, or need an urgent appointment then please email email@example.com
Our reception is also available during regular office hours: 01727 400425.
I found Jo’s details on the Pelvic Partnership website. From the moment I received an email from Jo (on a Sunday afternoon having only just emailed her that morning) telling me she was going to help me, I immediately felt a huge sense of relief and burst into tears. Jo acted very quickly after I contacted her. She re organised her diary and saw me within a couple of days.
Before seeing Jo, I was bedridden and emotionally drained. I was unable to walk, sleep, climb the stairs and look after my child. Jo has got me back on my feet. She has taken away the pain and brought back mobility into my pelvis and hip. I’m so happy to say that I’m now sleeping, walking, laughing, and most importantly enjoying my pregnancy again.
I love going to see Jo. She is so positive and truly cares about her clients. She is a mum herself and understands the effect that PGP can have on your life, having had suffered from it herself. My husband and I cannot thank Jo enough for what she has done for our family. She has been such a support and a lifeline for us. Nothing has been too much trouble for her.
I will definitely be seeing Jo after my baby is born for post baby treatment. I cannot recommend Jo enough. She is an angel.
All I can say is the doctors and midwives are wrong about PGP. It is very treatable and what we really need is more Jo’s in this world to sort us ladies out!”