Speaker 1: Welcome to the Kick, your expert led podcast helping you
Speaker 1: explore and learn everything about getting pregnancy, birth, and becoming
Speaker 1: a parent.
Speaker 2: On the podcast and our online pregnancy program grow My Baby,
Speaker 2: we share my experience of helping more than four thousand
Speaker 2: babies to be born, and.
Speaker 1: Our experience of running a women's health clinic and parenting
Speaker 1: for boys.
Speaker 2: We're here to help everyone to feel empowered in pregnancy
Speaker 2: and birth with real life, practical information.
Speaker 1: Welcome everyone, man, thanks for joining us on this quick kick.
Speaker 1: If you've picked this particular topic, I'm guessing that you've
Speaker 1: got some terrible, difficult pain in your pelvis. And one
Speaker 1: of the conditions that can cause this is perfect girdle pain.
Speaker 1: Now that's pretty much an umbrella term, but it can
Speaker 1: mean any pain in either the back part of your
Speaker 1: pelvis around your SI joint, your saco alac joint, or
Speaker 1: in your pubic synthesis, which is right between with the
Speaker 1: two bones of the pelvis meat just around your vagina.
Speaker 1: I totally know how this feels, so in my fourth pregnancy,
Speaker 1: I had terrible pelvic girdle pain and it required a
Speaker 1: lot of treatment to make me feel like I could
Speaker 1: manage in that pregnancy. It's a pain that feels constant.
Speaker 1: So I'm guessing you've picked this up because this is
Speaker 1: your issue today. We had an episode a little while
Speaker 1: ago with the amazing cath Bequi. She is a woman's
Speaker 1: health physiotherapist and she is the full bottle on pelvic
Speaker 1: girdle pain, and I encourage you to go and listen
Speaker 1: to the full episode. If this is your first time
Speaker 1: you're hearing about pain in your pelvis. But for those
Speaker 1: that have gone, oh my god, I've got that. What
Speaker 1: do I do? How do I make myself feel better?
Speaker 1: How do I treat it? How do I prevent it?
Speaker 1: This is a little quick kick for you, so let's
Speaker 1: get onto it. Is there a common stage of pregnancy
Speaker 1: for pelvic girdle pain to be diagnosed Due.
Speaker 3: To hormonal changes and all the different changes that are
Speaker 3: happening in the body, It is commonly diagnosed in that
Speaker 3: second trimester and approaching that third trimester. But having said that,
Speaker 3: I do still have women who are thirty four weeks
Speaker 3: that come and see me, but generally they've had it
Speaker 3: grumbling along for quite a few weeks before they come
Speaker 3: to see me. So I do say it probably does
Speaker 3: hit in the second trimester, and sometimes it actually does
Speaker 3: improve if you can get onto it sooner rather than later.
Speaker 3: I'm all for being so proactive and trying to nip
Speaker 3: it in the bud as soon as possible, to stop
Speaker 3: it lingering as much as possible.
Speaker 1: All right, well, well let's go down that path.
Speaker 2: Then.
Speaker 1: What can somebody do to prevent pewlt girdle pain. We've
Speaker 1: talked about sleeping.
Speaker 3: Yep, So look, if they're getting pain when they're sleeping,
Speaker 3: often that's one of the first warning signs. I think.
Speaker 3: So like I often ask the question have you got
Speaker 3: any pain in your pelvits? And they say, oh, no,
Speaker 3: I feel fine during the day, but I am aky
Speaker 3: at nighttime. So if you're aky at nighttime, I would
Speaker 3: be thinking, okay, I need to perhaps think about modifying
Speaker 3: a few things now to try to nip that in
Speaker 3: a bud. So a few things we can do. As
Speaker 3: we said, let's get on to as many strategies as
Speaker 3: possible to try to stop lifting. So whether or not
Speaker 3: that's at work or your toddler, of course, there will
Speaker 3: be times you need to lift your toddler. I get it,
Speaker 3: I've got three kids, but you know, even if you
Speaker 3: can reduce it twenty fifty percent, that's amazing. And then
Speaker 3: the other thing would be to look at how much
Speaker 3: you're walking. So walking it's considered a really great exercise
Speaker 3: for pregnancy. It's low impact, it's free, it's easy to do.
Speaker 3: It's great. But unfortunately, if you have pelvic girdle pain,
Speaker 3: then might it might irritate your pelvic joints. There's a
Speaker 3: lot of sharing forces that have thought to happen with walking.
Speaker 3: So I don't say to my mum, stop walking for
Speaker 3: the rest of your pregnancy, but I do say, look,
Speaker 3: let's trial really pulling back on your walks for five
Speaker 3: days or so, and we'll replace that with something else.
Speaker 3: But really, let's try to stop any aggravating factors. Let's
Speaker 3: stop the lifting, let's stop the walking, and let's instead
Speaker 3: replace that with rest. So periods of horizontal rest through
Speaker 3: the day can be amazing. It's thought to have a
Speaker 3: bit of an inflamma tree component to it public girdle pain,
Speaker 3: so inflammation. So if we can settle that inflammation down,
Speaker 3: it's thought to really help. And this is what I
Speaker 3: find works best for my clients members. So throughout the day,
Speaker 3: let's start icing proactively icing to help reduce that inflammation.
Speaker 3: And so where would you actually be putting the ice,
Speaker 3: good question. If you've got pain at the front, I'd
Speaker 3: be putting it on the pubic synthesis, so that bony
Speaker 3: bit right at the bottom, at the front of your palvice.
Speaker 3: And if you've got pain at the back, I'd be
Speaker 3: putting it on where it's sore, so that around the
Speaker 3: sij joint. So if you can ice for twenty minutes,
Speaker 3: also every few hours throughout the day, and when you're icing,
Speaker 3: you're lying down to ice, so it's horizontal rest, so
Speaker 3: you're removing gravita forces. I think combined with horizontal rest,
Speaker 3: combined with no lifting and no walking, I think those
Speaker 3: four things can work wonders. And I've had such positive feedback,
Speaker 3: so m I tip for anyone if you've got a
Speaker 3: bit of a grumbling niggle, try just a few solid days.
Speaker 3: I know it's hard, but maybe over the weekend when
Speaker 3: you've got a bit of extra help perhaps, or you
Speaker 3: don't have to be at work and trial. There's no
Speaker 3: harm done, right, yeah, And it might really help to
Speaker 3: nip it in the bud so that then you can
Speaker 3: get back to gradually doing your normal things.
Speaker 1: And what would people be replacing their walking with. I
Speaker 1: know it's only just a short period of time, but
Speaker 1: you know, if it's a long term over their pregnancy.
Speaker 3: Yeah, as you said, if it's just a few days,
Speaker 3: look let's just rest, let's cut it out. But if
Speaker 3: it is going to be longer than a week or
Speaker 3: a few weeks, there's a few different options. Water is amazing,
Speaker 3: so hopping in the water and walking in the water
Speaker 3: even and by walking in the water you could have
Speaker 3: seventy percent of your body weight supported, so only thirty
Speaker 3: percent of your body weight's going through your palace, so
Speaker 3: it could be pain free. It's not putting those pressures
Speaker 3: through your palace. There's something great if you're based in Melbourne,
Speaker 3: and there might be different ones around the place, but
Speaker 3: at something called Aquamums, really great program. I used to
Speaker 3: be in Aquamum's instructor back in my day and it
Speaker 3: was lovely and I used to do it as well
Speaker 3: when I was pregnant. Water is a really lovely place
Speaker 3: to exercise. But then there's also pelvic girdle pain friendly
Speaker 3: workouts available and that's what I provide inside Fitness Mamma
Speaker 3: A whole module on public girdle pain friendly workouts. So
Speaker 3: there's a lot of different exercises that can be rejuvenating
Speaker 3: that can help you feel good afterwards that aren't putting
Speaker 3: the stresses and strains on your body. So there's a
Speaker 3: lot of different options. But asking around your local clinics
Speaker 3: if they've got any pregnancy friendly bloodies available, or an
Speaker 3: online program that has public girdle pain friendly options, so
Speaker 3: there are a few different options.
Speaker 1: Thanks for joining us on this quick kick. Now, one
Speaker 1: thing I wanted to add as my tip is if
Speaker 1: you've got pelvic girdle pain, and that is how we
Speaker 1: push our shopping trolleys or cart. Now, I know this
Speaker 1: is very mundane, but I'm guessing we're all going to
Speaker 1: the grocery store and we're all using those shopping trolleys,
Speaker 1: and we all know they have a mind of their own,
Speaker 1: don't they. So my big suggestion is instead of holding
Speaker 1: onto the handles and pushing as normal, swing the trolley
Speaker 1: onto the side and push with one hand on either
Speaker 1: end of the trolley. This helps to stop the sharing
Speaker 1: forces that happen in your pelvis when you're trying to
Speaker 1: control the trolley that has a mind of its own.
Speaker 1: My other big tip is what our physio at our
Speaker 1: clinic calls safe transfers. So this is how you get
Speaker 1: up out of bed, how you sit on a chair,
Speaker 1: how you get out of that chair, or even how
Speaker 1: you pick up your toddler. All of these things are
Speaker 1: really important to memize the pain of pervict girdle pain.
Speaker 1: So if you're sitting down on a low couch, just
Speaker 1: choose to sit on the end of the couch where
Speaker 1: the army is so you can use the side of
Speaker 1: the couch to help propel yourself up. Or when you're
Speaker 1: getting out of bed, roll onto your side and then
Speaker 1: push yourself upright using your hand so you can eventually
Speaker 1: swing out of the bed with both feet touching the
Speaker 1: ground at the same time. Now I know this is
Speaker 1: audio and you obviously might need a visual for this.
Speaker 1: So our physio has put all of this in our
Speaker 1: pregnancy program, and if you want weekly guidance like this
Speaker 1: throughout your pregnancy, I highly recommend that you go to
Speaker 1: our website, which is grow Mybaby dot com dot au
Speaker 1: and join our program, which actually works out to be
Speaker 1: about four dollars fifty a week to have an obstetrician
Speaker 1: plus other experts in your pocket during your pregnancy and postpartum.
Speaker 1: For those that want a fabulous physio led exercise program
Speaker 1: during their pregnancy, I highly encourage you to go to
Speaker 1: Kat's pregnancy plarates online and she has a discount for
Speaker 1: all of our listeners just putting kick or capitals and
Speaker 1: you'll get twenty percent off everything that she's got on
Speaker 1: her website. So yeah, just jump on there. I'll put
Speaker 1: the links in the notes for you, and oh my gosh,
Speaker 1: I know that's a lot of information I've just given.
Speaker 1: I hope that your journey with pelvict girdle pain goes
Speaker 1: smoothly and that it isn't too debilitating for you. Know
Speaker 1: that there's help and there's strategies for you to do.
Speaker 1: And I hope that this quick kick has given you
Speaker 1: some of the ideas about where you should go to next.
Speaker 1: Thanks for listening everyone, We'll be back in your ears
Speaker 1: next week. Thank you for all your love in our
Speaker 1: dms and our five star reviews. We love them so much,
Speaker 1: and if you feel inclined to jump on and give
Speaker 1: us a five star review on either Spotify or Apple
Speaker 1: Podcasts to show us some love. All right, life and
Speaker 1: now Hey. Even though doctor Pat is well a doctor
Speaker 1: and we get lots of other doctors and other experts
Speaker 1: on our podcast, I just need to remind you that
Speaker 1: this podcast is for informational purposes only. We share lots
Speaker 1: of medical insights and experience, but everything we talk about
Speaker 1: is general in nature and may not apply to your
Speaker 1: specific situation. Please always consult with your own healthcare provider
Speaker 1: for your individual medical advice. When you grow your baby,