You may have been told that the only way to find relief from pelvic pain is to give birth. How disheartening to be told that you need to just suffer until your baby is born, which could be months away!!
The good news is that you do NOT need to be in pain during pregnancy–it is not a requirement! You can absolutely find relief from pelvic pain!
There are two main reasons for pelvic pain:
- Pelvic Position: the position of the pelvis is not allowing the pelvic joints to form close on themselves. This means that the joints are not well aligned during movement, so they do not compress to stabilize.
- Solutions: Improve the balance of the muscles that support the pelvis, release uneven tension, and reset the pelvic posiiton.
- Muscular Coordination: the muscles and soft tissues that support the pelvic joints are not working well together. This could be that there is a muscle that is not firing at the correct time, or potentially even a weaker muscle that is not able to support the pelvic joint.
- Solutions: Improve the coordination of the supporting myofascial slings.
6-Minute Pelvic Stability Workout: SPD Pain Relief
In this workout, we are focusing on the front pelvic joint, the pubic symphysis joint. This pelvic joint can be affected if there is one inner thigh stronger than the other; this could be resulting in an uneven pull on the front joint.
In order to help with this, we are starting the workout with a hip shifted ball squeeze. In this hip shifted position, we are changing the common alignment of the pelvis to stretch the “tight” side, as we reset the pelvic position. Many of us favor a pelvic position where the right hip is more backward, and the left hip is more forward. In this hip shifted ball squeeze, we are driving the left hip BACK and right hip FORWARD to help reset the pelvic position.
Next, we are incorporating more inner thigh strengthening exercises with the diagonal banded pull down and staggered stance RDL with ball squeeze.
In addition to these exercises, you can work with an in-person or virtual pelvic floor physical therapist! We love PTs that utilize PRI methods, as we find those have been most successful in helping our clients find relief from pelvic pain. If you don’t have an in-person PT nearby, we recommend working with Hayley Kava virtually or joining her pelvic balance online series!
You do NOT need to wait until birth to find relief from pelvic pain! You can incorporate exercises like these, and so many more, to help you improve your pelvic mobility and pelvic stability! Join our pain-free pregnancy workout program if you want specific workouts that target pelvic stability. Or join our prenatal fitness programs, where we weave in pelvic stability exercises to support you throughout your entire pregnancy!
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
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 Weeks
- On Demand Workout Videos to Follow