WEBVTT - 155. Quick Kick: Tips To Treat Pelvic Girdle Pain In Pregnancy

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<v Speaker 1>Welcome to the Kick, your expert led podcast helping you

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<v Speaker 1>explore and learn everything about getting pregnancy, birth, and becoming

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<v Speaker 1>a parent.

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<v Speaker 2>On the podcast and our online pregnancy program grow My Baby,

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<v Speaker 2>we share my experience of helping more than four thousand

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<v Speaker 2>babies to be born, and.

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<v Speaker 1>Our experience of running a women's health clinic and parenting

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<v Speaker 1>for boys.

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<v Speaker 2>We're here to help everyone to feel empowered in pregnancy

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<v Speaker 2>and birth with real life, practical information.

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<v Speaker 1>Welcome everyone, man, thanks for joining us on this quick kick.

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<v Speaker 1>If you've picked this particular topic, I'm guessing that you've

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<v Speaker 1>got some terrible, difficult pain in your pelvis. And one

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<v Speaker 1>of the conditions that can cause this is perfect girdle pain.

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<v Speaker 1>Now that's pretty much an umbrella term, but it can

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<v Speaker 1>mean any pain in either the back part of your

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<v Speaker 1>pelvis around your SI joint, your saco alac joint, or

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<v Speaker 1>in your pubic synthesis, which is right between with the

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<v Speaker 1>two bones of the pelvis meat just around your vagina.

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<v Speaker 1>I totally know how this feels, so in my fourth pregnancy,

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<v Speaker 1>I had terrible pelvic girdle pain and it required a

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<v Speaker 1>lot of treatment to make me feel like I could

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<v Speaker 1>manage in that pregnancy. It's a pain that feels constant.

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<v Speaker 1>So I'm guessing you've picked this up because this is

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<v Speaker 1>your issue today. We had an episode a little while

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<v Speaker 1>ago with the amazing cath Bequi. She is a woman's

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<v Speaker 1>health physiotherapist and she is the full bottle on pelvic

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<v Speaker 1>girdle pain, and I encourage you to go and listen

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<v Speaker 1>to the full episode. If this is your first time

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<v Speaker 1>you're hearing about pain in your pelvis. But for those

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<v Speaker 1>that have gone, oh my god, I've got that. What

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<v Speaker 1>do I do? How do I make myself feel better?

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<v Speaker 1>How do I treat it? How do I prevent it?

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<v Speaker 1>This is a little quick kick for you, so let's

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<v Speaker 1>get onto it. Is there a common stage of pregnancy

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<v Speaker 1>for pelvic girdle pain to be diagnosed Due.

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<v Speaker 3>To hormonal changes and all the different changes that are

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<v Speaker 3>happening in the body, It is commonly diagnosed in that

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<v Speaker 3>second trimester and approaching that third trimester. But having said that,

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<v Speaker 3>I do still have women who are thirty four weeks

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<v Speaker 3>that come and see me, but generally they've had it

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<v Speaker 3>grumbling along for quite a few weeks before they come

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<v Speaker 3>to see me. So I do say it probably does

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<v Speaker 3>hit in the second trimester, and sometimes it actually does

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<v Speaker 3>improve if you can get onto it sooner rather than later.

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<v Speaker 3>I'm all for being so proactive and trying to nip

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<v Speaker 3>it in the bud as soon as possible, to stop

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<v Speaker 3>it lingering as much as possible.

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<v Speaker 1>All right, well, well let's go down that path.

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<v Speaker 2>Then.

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<v Speaker 1>What can somebody do to prevent pewlt girdle pain. We've

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<v Speaker 1>talked about sleeping.

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<v Speaker 3>Yep, So look, if they're getting pain when they're sleeping,

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<v Speaker 3>often that's one of the first warning signs. I think.

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<v Speaker 3>So like I often ask the question have you got

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<v Speaker 3>any pain in your pelvits? And they say, oh, no,

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<v Speaker 3>I feel fine during the day, but I am aky

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<v Speaker 3>at nighttime. So if you're aky at nighttime, I would

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<v Speaker 3>be thinking, okay, I need to perhaps think about modifying

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<v Speaker 3>a few things now to try to nip that in

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<v Speaker 3>a bud. So a few things we can do. As

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<v Speaker 3>we said, let's get on to as many strategies as

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<v Speaker 3>possible to try to stop lifting. So whether or not

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<v Speaker 3>that's at work or your toddler, of course, there will

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<v Speaker 3>be times you need to lift your toddler. I get it,

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<v Speaker 3>I've got three kids, but you know, even if you

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<v Speaker 3>can reduce it twenty fifty percent, that's amazing. And then

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<v Speaker 3>the other thing would be to look at how much

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<v Speaker 3>you're walking. So walking it's considered a really great exercise

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<v Speaker 3>for pregnancy. It's low impact, it's free, it's easy to do.

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<v Speaker 3>It's great. But unfortunately, if you have pelvic girdle pain,

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<v Speaker 3>then might it might irritate your pelvic joints. There's a

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<v Speaker 3>lot of sharing forces that have thought to happen with walking.

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<v Speaker 3>So I don't say to my mum, stop walking for

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<v Speaker 3>the rest of your pregnancy, but I do say, look,

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<v Speaker 3>let's trial really pulling back on your walks for five

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<v Speaker 3>days or so, and we'll replace that with something else.

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<v Speaker 3>But really, let's try to stop any aggravating factors. Let's

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<v Speaker 3>stop the lifting, let's stop the walking, and let's instead

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<v Speaker 3>replace that with rest. So periods of horizontal rest through

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<v Speaker 3>the day can be amazing. It's thought to have a

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<v Speaker 3>bit of an inflamma tree component to it public girdle pain,

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<v Speaker 3>so inflammation. So if we can settle that inflammation down,

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<v Speaker 3>it's thought to really help. And this is what I

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<v Speaker 3>find works best for my clients members. So throughout the day,

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<v Speaker 3>let's start icing proactively icing to help reduce that inflammation.

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<v Speaker 3>And so where would you actually be putting the ice,

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<v Speaker 3>good question. If you've got pain at the front, I'd

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<v Speaker 3>be putting it on the pubic synthesis, so that bony

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<v Speaker 3>bit right at the bottom, at the front of your palvice.

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<v Speaker 3>And if you've got pain at the back, I'd be

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<v Speaker 3>putting it on where it's sore, so that around the

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<v Speaker 3>sij joint. So if you can ice for twenty minutes,

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<v Speaker 3>also every few hours throughout the day, and when you're icing,

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<v Speaker 3>you're lying down to ice, so it's horizontal rest, so

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<v Speaker 3>you're removing gravita forces. I think combined with horizontal rest,

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<v Speaker 3>combined with no lifting and no walking, I think those

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<v Speaker 3>four things can work wonders. And I've had such positive feedback,

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<v Speaker 3>so m I tip for anyone if you've got a

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<v Speaker 3>bit of a grumbling niggle, try just a few solid days.

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<v Speaker 3>I know it's hard, but maybe over the weekend when

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<v Speaker 3>you've got a bit of extra help perhaps, or you

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<v Speaker 3>don't have to be at work and trial. There's no

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<v Speaker 3>harm done, right, yeah, And it might really help to

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<v Speaker 3>nip it in the bud so that then you can

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<v Speaker 3>get back to gradually doing your normal things.

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<v Speaker 1>And what would people be replacing their walking with. I

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<v Speaker 1>know it's only just a short period of time, but

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<v Speaker 1>you know, if it's a long term over their pregnancy.

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<v Speaker 3>Yeah, as you said, if it's just a few days,

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<v Speaker 3>look let's just rest, let's cut it out. But if

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<v Speaker 3>it is going to be longer than a week or

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<v Speaker 3>a few weeks, there's a few different options. Water is amazing,

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<v Speaker 3>so hopping in the water and walking in the water

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<v Speaker 3>even and by walking in the water you could have

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<v Speaker 3>seventy percent of your body weight supported, so only thirty

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<v Speaker 3>percent of your body weight's going through your palace, so

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<v Speaker 3>it could be pain free. It's not putting those pressures

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<v Speaker 3>through your palace. There's something great if you're based in Melbourne,

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<v Speaker 3>and there might be different ones around the place, but

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<v Speaker 3>at something called Aquamums, really great program. I used to

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<v Speaker 3>be in Aquamum's instructor back in my day and it

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<v Speaker 3>was lovely and I used to do it as well

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<v Speaker 3>when I was pregnant. Water is a really lovely place

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<v Speaker 3>to exercise. But then there's also pelvic girdle pain friendly

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<v Speaker 3>workouts available and that's what I provide inside Fitness Mamma

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<v Speaker 3>A whole module on public girdle pain friendly workouts. So

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<v Speaker 3>there's a lot of different exercises that can be rejuvenating

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<v Speaker 3>that can help you feel good afterwards that aren't putting

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<v Speaker 3>the stresses and strains on your body. So there's a

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<v Speaker 3>lot of different options. But asking around your local clinics

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<v Speaker 3>if they've got any pregnancy friendly bloodies available, or an

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<v Speaker 3>online program that has public girdle pain friendly options, so

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<v Speaker 3>there are a few different options.

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<v Speaker 1>Thanks for joining us on this quick kick. Now, one

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<v Speaker 1>thing I wanted to add as my tip is if

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<v Speaker 1>you've got pelvic girdle pain, and that is how we

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<v Speaker 1>push our shopping trolleys or cart. Now, I know this

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<v Speaker 1>is very mundane, but I'm guessing we're all going to

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<v Speaker 1>the grocery store and we're all using those shopping trolleys,

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<v Speaker 1>and we all know they have a mind of their own,

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<v Speaker 1>don't they. So my big suggestion is instead of holding

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<v Speaker 1>onto the handles and pushing as normal, swing the trolley

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<v Speaker 1>onto the side and push with one hand on either

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<v Speaker 1>end of the trolley. This helps to stop the sharing

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<v Speaker 1>forces that happen in your pelvis when you're trying to

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<v Speaker 1>control the trolley that has a mind of its own.

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<v Speaker 1>My other big tip is what our physio at our

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<v Speaker 1>clinic calls safe transfers. So this is how you get

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<v Speaker 1>up out of bed, how you sit on a chair,

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<v Speaker 1>how you get out of that chair, or even how

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<v Speaker 1>you pick up your toddler. All of these things are

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<v Speaker 1>really important to memize the pain of pervict girdle pain.

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<v Speaker 1>So if you're sitting down on a low couch, just

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<v Speaker 1>choose to sit on the end of the couch where

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<v Speaker 1>the army is so you can use the side of

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<v Speaker 1>the couch to help propel yourself up. Or when you're

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<v Speaker 1>getting out of bed, roll onto your side and then

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<v Speaker 1>push yourself upright using your hand so you can eventually

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<v Speaker 1>swing out of the bed with both feet touching the

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<v Speaker 1>ground at the same time. Now I know this is

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<v Speaker 1>audio and you obviously might need a visual for this.

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<v Speaker 1>So our physio has put all of this in our

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<v Speaker 1>pregnancy program, and if you want weekly guidance like this

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<v Speaker 1>throughout your pregnancy, I highly recommend that you go to

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<v Speaker 1>our website, which is grow Mybaby dot com dot au

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<v Speaker 1>and join our program, which actually works out to be

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<v Speaker 1>about four dollars fifty a week to have an obstetrician

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<v Speaker 1>plus other experts in your pocket during your pregnancy and postpartum.

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<v Speaker 1>For those that want a fabulous physio led exercise program

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<v Speaker 1>during their pregnancy, I highly encourage you to go to

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<v Speaker 1>Kat's pregnancy plarates online and she has a discount for

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<v Speaker 1>all of our listeners just putting kick or capitals and

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<v Speaker 1>you'll get twenty percent off everything that she's got on

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<v Speaker 1>her website. So yeah, just jump on there. I'll put

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<v Speaker 1>the links in the notes for you, and oh my gosh,

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<v Speaker 1>I know that's a lot of information I've just given.

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<v Speaker 1>I hope that your journey with pelvict girdle pain goes

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<v Speaker 1>smoothly and that it isn't too debilitating for you. Know

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<v Speaker 1>that there's help and there's strategies for you to do.

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<v Speaker 1>And I hope that this quick kick has given you

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<v Speaker 1>some of the ideas about where you should go to next.

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<v Speaker 1>Thanks for listening everyone, We'll be back in your ears

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<v Speaker 1>next week. Thank you for all your love in our

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<v Speaker 1>dms and our five star reviews. We love them so much,

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<v Speaker 1>and if you feel inclined to jump on and give

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<v Speaker 1>us a five star review on either Spotify or Apple

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<v Speaker 1>Podcasts to show us some love. All right, life and

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<v Speaker 1>now Hey. Even though doctor Pat is well a doctor

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<v Speaker 1>and we get lots of other doctors and other experts

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<v Speaker 1>on our podcast, I just need to remind you that

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<v Speaker 1>this podcast is for informational purposes only. We share lots

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<v Speaker 1>of medical insights and experience, but everything we talk about

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<v Speaker 1>is general in nature and may not apply to your

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<v Speaker 1>specific situation. Please always consult with your own healthcare provider

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<v Speaker 1>for your individual medical advice. When you grow your baby,