Activity Strategies to Reduce Pelvic Girdle Pain

Keep in mind that factors leading to PGP for each person is varied, so physiotherapy led individualised assessment and treatment are the best management plans. These suggestions are general.

If any worsen symptoms or do not make any difference, discontinue and speak with your pregnancy physiotherapist.

• Aim to walk slower or reduce the length of your step
• Ensure you are well fitted supportive shoes
• Walk on flatter ground (avoid hills)
• If pain comes on after a certain period of time (eg. 30mins), aim to keep walks below this length (eg. 20mins). Your body may tolerate more frequent but shorter walks better, so you could try this.

• Aim to step so both feet go on each step (instead of one foot per step)
• If your pain is one sided, lead with the less painful side on the way up and the more painful side on the way down
• If stairs continue to cause pain, avoid stairs when able

• Sitting: Have regular standing/walking breaks (eg. every 30mins. Can be as simple as walking from one end of the office and back)
• Standing: Keep weight even on both legs, take regular breaks (eg. every 30mins)
• Use a sit/stand desk if able

• Aim to keep legs in line with hips or bring knees together. Imagine you are wearing a mini skirt!
• When getting out of bed, lie on your side, let your feet hang out the edge of the bed and use your hands on the bed to push yourself into sitting.
• In the car, you may put a plastic bag under your bottom to make pivoting in/out of the car with legs together easier

• Lie on your side with a pillow between your legs (if a shorter pillow, at least from knees to ankles) so that your legs line up with your hips
• Keep both legs even with each other

• Avoid standing with weight more on one leg than the other eg. sit down to put on socks, underwear, pants etc.