Bye, Pelvic Pain!
Bye, Pelvic Pain!
⭐️ A step-by-step plan for reducing your pelvic pain
⭐️ For pregnant women and new mothers
⭐️ Our physical therapists' best exercises
⭐️ Articles and lectures on joint pain
LOVE FOR THE GLUTES FOR A BETTER EVERYDAY LIFE
Pelvic Pain in Check
Are you one of the 70% of women who experience pelvic pain during pregnancy? We know how difficult it can be, and how limited your daily life can be.
Our physiotherapists have put together their favorite exercises that are gentle on the joints, but give love and strength to the glutes and core that can relieve the discomfort.
Psst... In addition, we have 10 articles on pelvic pain in the app. As a member you get access to it all!
The Program in Brief:
7 steps with 3 sessions in each
Suitable both during and after pregnancy
Stay on each step until you are ready for the next
Created by women's health physiotherapists
- Miniband and a dumbbell are needed
Who is it for?
Bye, Pelvic Pain! is the program for you who are bothered by aching joints in the pelvis. The program works just as well during and after pregnancy.
You will learn more about pelvic pain and at the same time get specific training with gentle exercises - whether you have pain in the front or back of the pelvis.
Questions about joint pain
Here you'll find questions and answers about joint pain, answered by physical therapist Carolina Jozic.
What is symphysis pubis dysfunction/symphysis pubis pain?
Pelvic girdle pain is an old term for pelvic pain or symphysis pain. This is a type of pain that can occur both during and after pregnancy and is located in the joints of the pelvis. The reason for moving away from the term “symphysis pubis dysfunction” is that the name is unnecessarily alarming and, moreover, inaccurate. Nothing in your pelvis is actually coming loose or is loose, even if it may feel that way. The pelvis is an incredibly stable structure, and even though it becomes slightly more mobile during pregnancy, the difference is minimal. Some people experience symphysis pubis pain as a reaction to pregnancy hormones, while others experience it due to the changed strain on the joints that occurs during pregnancy and the period afterward.
There are two posterior joints and one anterior joint in the pelvis. The posterior joints are located high on the buttocks, slightly to the sides of the “butt crack,” while the anterior joint is located right in the middle of the pubic bone. To have joint pain , the pain needs to be located exactly where the joints are anatomically, and from there the pain can radiate into the buttocks, thighs, and groin. But if you only have pain in the groin, for example, there is a likelihood that it is something other than joint pain.
Joint pain usually causes pain during physical activity and movement. For example, it may hurt when you get in and out of the car, when you turn over in bed, when you climb stairs, or if you’ve been standing or walking a lot during the day. The pain can be both dull and aching, but also sharp.
How can I relieve symphysis pubis dysfunction/symphysis pain?
Here are two tips that can really make a big difference. First: start by assessing how much unilateral strain you put on your body each day. That is, how often you stand leaning on one hip, how often you stand on one leg while putting on socks or shoes, how often you take long strides when walking (the longer your strides, the more time you spend on one leg), and how many single-leg exercises you do during your workouts. This is because unilateral strain increases the load on your joints, and if your joints are already irritated, unilateral strain can make certain joints even more irritated.
If a particular movement clearly triggers pain, you should scale back to a volume or intensity that doesn’t cause pain. But what if nothing hurts in the moment, and all the pain comes later? In that case, it might be wise to scale back a little on everything to generally reduce the strain on your joints. NOTE! One-sided strain isn’t forbidden or dangerous, but if it triggers your pain, it’s smart to scale back on it to give your joints a break.
And in addition to reducing the strain on your joints, we can (tip #2) work on the muscles surrounding the joints to reduce sensitivity in the area and build muscle strength! The key here is to train your glutes and thigh muscles in a way that doesn’t trigger pain. The program includes some really great exercises in a step-by-step plan Goodbye, Joint Pain! which was created by our physical therapists specializing in women’s health.
Combining these two tips can be a real game-changer for your grout.
Can exercise help relieve pelvic pain?
It’s a bit of both, but mostly yes! During pregnancy, exercise is all about helping your body manage pain in a way that either keeps it in check or actually reduces it. During pregnancy, the body is in a unique state because it becomes “more pregnant” with each passing week, which means increased strain on the body and joints. Therefore, for some, the goal may be to ensure the pain doesn’t escalate, while for others, it’s entirely realistic to be completely pain-free for large parts of the pregnancy.
After pregnancy, the body is in a completely different state and is instead going through a recovery process, which is often beneficial for the joints as well. Our goal here is for the body to eventually become completely pain-free and able to move and bear weight without restriction. Strength training is usually a very important part of this process.
How long can pelvic pain last after childbirth?
Some women find relief from their pain within a few days after giving birth, while many others may experience lingering pain for several months or even years after delivery. However, we physical therapists at Mammaträning that pelvic joint pain that persists (or develops) after pregnancy will almost always improve when you start doing the right things (exercises and pain relief). In other words, the prognosis is very good, and there’s no reason to just wait it out! Start the program Goodbye, pelvic pain today!
Pregnant
Pelvic pain is one of the most common causes of pain during pregnancy. A well thought-out training program for the glutes, thighs and core can help many women have a more comfortable pregnancy and feel freer in their bodies.
Postpartum
For some people, pelvic pain disappears with childbirth, while for others it remains. But fear not! The solution is usually to rebuild resilience in the pelvis. In this program we show you how!
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