More carefully getting in and out of the car can improve your PGP. Sitting onto the car seat with both legs together, and then swivelling into or out of the car, keeping your legs together helps prevent the shearing movement at the front of the pelvis and help manage your pain. You can also use a plastic bag as a tool to help you swivel your bottom to help get into the car.

You want to roll in bed in one smooth motion that allows the pelvis to stay in alignment. Try and avoid swinging your legs apart and moving one leg at a time as this can aggravate your pain. Instead, let’s aim to roll onto one side while keeping your knees together with a slight bend in the knees. Push yourself up with your hands and turn over keeping your knees together. Or if you’re getting out of bed, slowly swinging your legs together in one smooth motion and placing both feet on the ground. 

Dressing can be a common issue for women with PGP, so let’s make this easier by dressing sitting down. Try sitting on the edge of the bed to get your pants on, putting one leg in at a time and then move to standing to do them up. This will reduce your PGP as you won’t need to balance on one leg to get dressed.

Research shows that exercises can be incredibly beneficial throughout pregnancy for both your physical and mental health, and also help your PGP. Walking is a great place to start with getting your body moving. If you are getting pain with walking, try taking smaller steps and walking at a slower pace. If you need to go up or down stairs, try taking the steps one at a time. This can help reduce the aggravating movement through your pelvis.

Other exercises shown to be beneficial for PGP include glute, adductor, abductor and core exercises. A women’s health physiotherapist can provide recommendations to guide you through developing simple and effective home exercise program.