Pelvic Instability

How to reduce the symptoms

Unfortunately, being pregnant isn’t all roses and moonlight. Your body changes, and in some cases that also leads to complaints, such as pelvic instability. It’s something that can’t be prevented, but there are a number of things you can do to reduce the symptoms.

Pregnancy hormones

Pelvic instability affects almost half of all pregnant women, but it can also flare up only after giving birth. Pelvic instability during pregnancy usually occurs because your joints and ligaments become softer and more flexible as a result of your pregnancy hormones. This leads to greater instability, which can cause pain.

What is pelvic instability?

Your pelvis consists of three parts connected to each other by ligaments. To create enough room for your baby by the end of your pregnancy, your pelvis needs a larger passage. That’s why the hormones make your joints and ligaments softer. The downside is that your pelvis can also start to shift, which we call pelvic instability. Your body automatically responds to this by correcting it, causing your muscles to tense up. This can also feel painful.

Pelvic pain

So pelvic instability can cause pelvic pain. And this is often triggered by very ordinary things, from turning over in bed to walking up or down the stairs, or even just vacuuming. In other words, activities you’ve always done without giving them a second thought. To prevent or reduce the pelvic pain, it’s wise to carry out all your regular daily activities a bit more carefully.

Symptoms of pelvic instability

You can recognise pelvic instability by one or more of the following symptoms:

  • Pain in your pelvis: nagging, burning or sharp. This pain can be localised or radiate to your pubic bone, tailbone, groin, thighs and lower back.
  • Feeling tired more quickly, especially if you sit, lie or stand in the same position for a longer period.
  • Start-up pain: pain you feel when getting up from bed or a chair.
  • Bowel complaints, incontinence issues or a bloated feeling.
Bekkeninstabiliteit tijdens de zwangerschap of na de bevalling

During pregnancy

Not everyone develops it, but if you do get pelvic instability, during a first pregnancy this usually only happens halfway through. Once you have symptoms, they often get somewhat worse during the last few months. In a subsequent pregnancy, it can occur much earlier. Your joints and ligaments soften more quickly, so you can experience shifting, your body’s corrections and the associated pain sooner.

Or after giving birth

It also happens that pelvic instability only occurs after giving birth. Sometimes you already had symptoms before that, but they only get worse afterwards. Or they only start then. This can happen if your ligaments were stretched too much during the birth.

Tips for fewer symptoms

You can’t prevent or cure pelvic instability, but if you’re experiencing it, there are a number of things you can do to reduce the symptoms:

  • When getting out of bed, first roll onto your side and swing your legs out of bed. Then bring yourself to a sitting position using your arms. Once you’re sitting on the edge of your bed, stand up slowly.
  • Avoid climbing stairs, lifting and bending as much as possible. If you do have to do this, use the handrail on the stairs and bend your knees when you need to bend down. It’s best to lift using your arms and legs, never your back.
  • Walk with small steps and don’t walk too much or for too long.
  • Cycle more often than you walk, as this puts less strain on your back. If possible, lower your saddle slightly, this keeps your pelvis a bit more still and lets you pedal more from your legs.
  • Lying on your side in bed? Use a pillow between your legs to keep your pelvis as straight as possible.

Pelvis and Pregnancy information session

You’ll get more tips and advice on how to deal with pelvic instability during a workshop especially for our clients: Pelvis & Pregnancy Information Session. Would you like to join too? Check our calendar to see when the next one is and sign up online!

Frequently asked questions about pelvic instability during and after pregnancy

What is pelvic instability?

Pelvic instability occurs because the ligaments and joints in your pelvis become more supple under the influence of pregnancy hormones. This is necessary for giving birth, but can also cause shifting and pain.

What are the symptoms of pelvic instability?

Pelvic instability is often recognisable by pain in the pelvis, groin, lower back, tailbone or thighs. Feeling tired more quickly, start-up pain when getting up, and bowel or incontinence complaints can also occur.

When does pelvic instability develop during pregnancy?

Not everyone develops pelvic instability. If pelvic symptoms do occur, in a first pregnancy this is usually halfway through. In a subsequent pregnancy, symptoms can occur earlier.

Can you also develop pelvic instability after giving birth?

Yes, that’s possible. Sometimes the pelvic symptoms are already present during pregnancy and get worse after giving birth. It’s also possible for pelvic instability to occur only after giving birth.

What can you do to reduce the symptoms of pelvic instability?

You can often reduce the symptoms by moving more calmly. Avoid lifting, climbing stairs and bending as much as possible. Walk with small steps and don’t walk for too long. Cycling instead of walking is often more comfortable. Lying on your side? Then place a pillow between your legs. Targeted physiotherapy exercises can also help.

Physiotherapy or training

You can also do targeted exercises during your pregnancy or after giving birth to reduce the symptoms of pelvic instability and strengthen your pelvis again. This can be done through physiotherapy or various types of training, such as Mensendieck exercise therapy or personal training specifically for pregnant women or new mothers. Check out our site here for a diverse range of trainers in Amsterdam-Zuid. Or feel free to ask us for advice.

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