Many of us may experience pelvic girdle pain throughout pregnancy. Usually this pain occurs with single leg or pivoting type movement patterns, and can be debilitating even when just walking!
We do not need to be in pain during pregnancy, as there are ways to resolve or minimize pelvic girdle pain throughout pregnancy, but what happens if you still have pain and you’re in labor?
You may typically see deep squats recommended as a labor position, but the thought of doing a deep, wide knee squat sounds incredibly painful. How can we still create space for labor progress??
The good news is there are A LOT of labor positions we can still do! Let’s explore some of our tips for approaching pelvic girdle pain during labor and four labor positions you can do if you have pain!
Pelvic Girdle Pain?? We can still find opening in the pelvis!
When creating larger diameters in the pelvis, we want to focus on movement.
Usual movements include:
- Inlet Opening: Wide Knees with Pelvic Rocks Front to Back
- Midpelvis Opening: Asymmetrical with Weight Shifting or Uneven Stances
- Outlet Opening: Knees In
But, hip abduction, or spreading the knees laterally, may cause pain in the pelvic girdle if you have issues. So, how can we focus on opening the pelvis without the hip movement?
Let’s explore 4 of our tips for approaching pelvic girdle pain during labor (and pregnancy).
4 Tips to Approaching Pelvic Girdle Pain During Labor
1) Find Pain Relief During Pregnancy!
1) First, we want to see if we can attempt to resolve the pelvic girdle pain during pregnancy! We don’t need to wait until after we give birth for relief.
This may involve seeing a pelvic floor physical therapist, working with a chiropractor, or even doing a fitness program designed for pelvic stability.
We offer a 3-week on-demand/e-book pelvic stability program that could help you find relief throughout your pregnancy!
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Week Program, 9 Workouts
- On Demand Workout Videos to Follow
- Educational Videos on How to Approach Modifications
- E-Book
2) Supportive Labor Positions
2) Focus on supportive laboring positions. The less weight we put in the legs, the less the shifting around may cause pain. Try to focus on seated or all four positions.
3) Even Stance with Feet
3) Focus on an even stance with the feet. Asymmetrical or uneven stances can cause torque or discomfort in the pelvis, so focusing on movements where the feet are even with one another can be helpful!
4) Front-to-Back and Side-to-side movements
4) Focus more on the front-to-back or side-to-side movement with the entire pelvis, as opposed to with one leg at a time.
Now, let’s break down four laboring positions you can try to stay comfortable with during labor! Try these during pregnancy to see how they feel for you, as well!
4 Labor Positions for Pelvic Pain
1) Seated Rock: Open the Top of the Pelvis
The first labor position is the seated rock. This position helps to open the top of the pelvis, and helps baby enter the pelvis.
In this laboring position, we want to focus on moving the pelvis forward and backward. Think tuck the butt under as you rock forward, and arch in the back as you rock backwards.
This will create front to back movement in the pelvis to change the pelvic inlet angles and create a larger diameter front to back.
You may also find that you can gently spread the knees wider in this supportive position since there isn’t as much weight in the legs.
2) All Fours Rock: Open the Top of the Pelvis
Next, we have the all fours rock. In this position, we are in an all-fours position, with the chest on the ball. It is similar to the seated rock, where we move forward and backward.
As you extend in the position, allow the belly to gently drop to the floor. As you rock backward, round in the back to tuck the pelvis underneath.
You can also gently spread the knees to see if this wide knee position is comfortable for you, but don’t force it.
3) Seated Sway: Open the Middle of the Pelvis
Next, we can focus on opening the middle of the pelvis to support baby’s rotation through the midpelvis.
The seated sway position is seated on a birth ball, and you rock the pelvis side to side.
When you rock side to side, you can think bend in the side body, or even try hip circles!
This will create asymmetrical opening in the pelvis in a way that is much more comfortable.
4) All Fours Sway: Open the Middle of the Pelvis
And the final movement is the all-fours sway. In a tabletop position, place your chest on the birth ball similar to movement 2.
Then focus on shifting the weight into one knee, then the other to rock side to side. We want the movement to involve some weight shifting, but only if it is comfortable for you.
Support Your Comfort During Labor!
We do not need to be in pain during pregnancy! We can find relief from pelvic girdle discomfort and pain!
Our first tip for approaching labor with pelvic girdle pain is to try to resolve it before labor even begins by working with a professional, such as a physical therapist or chiropractor.
We can also try out our 3-week pelvic stability program to find some relief!
If we still have pain during labor:
- Focus on an even stance
- Supportive positions
- More of a pelvis rocking front to back or side to side to stay comfortable!