Almost anyone can develop a combination of lower back and pelvic pain. However, there are certain people who are more likely to develop this combination, and pregnant women are at the head of this list.
Studies show that both lower back and pelvic aching are common during pregnancy. One study reports that 72% of women experience pain in both the lower back and pelvic area while pregnant. A physical therapist can take steps to help pregnant women treat their pain. Often, your treatment plan may involve doing therapeutic exercises such as:
- Supine pelvic tilts
The lower back, abdominal and pelvic muscles are all required to move your pelvis. That’s why physical therapists may recommend doing supine pelvic tilts if you have lower back or pelvic pain during pregnancy. For one thing, this exercise is gentle, and it can also effectively stretch tense lower back, ab and pelvic muscles.
How to do the supine pelvic tilt exercise
- Lie down face-up on a yoga mat or mattress.
- Place your hands by your sides and your feet flat on the floor so that your knees are bent.
- Focus on drawing your belly button down toward the floor with your abs. This will tilt your pelvis upward.
- Hold this position for three to five seconds.
- Relax your muscles for a few seconds; then repeat the exercise until you’ve done 10 total repetitions.
- Bird dog exercise
Lower back and pelvic pain during pregnancy can also be caused by weakness in your muscles. Your physical therapist may recommend strengthening exercises for your weak muscles, and the bird dog exercise is one exercise that can target both lower back and pelvic muscles.
How to do the bird dog exercise
- Get down on the floor on all fours. Your shoulders should be over your hands, and your hips should be over your knees. You can do this on a yoga mat if you need a bit more cushioning.
- Tighten your abs to help keep your spine straight.
- Slowly raise your left arm and right leg until they’re level with your spine.
- Hold this position for three to five seconds, and then bring your hand and knee back to the ground.
- Switch to your right arm and left leg, and perform the same movements.
- Continue to alternate sides until you’ve done eight to 10 repetitions on each side.
Find help for lower back and pelvic pain at SOL Physical Therapy
Are you experiencing lower back and pelvic pain? You can get help for your pain from our team at SOL PT. Our physical therapists can examine you to reveal the issue(s) that are causing your pain. We can also build you an individualized therapy plan designed to help reduce your pain and prevent it from returning. Even better, you can get help from our therapists right in your home thanks to our virtual therapy service.
Contact our team today for more information about how we can treat your lower back and pelvic discomfort or to schedule an initial appointment.
