Pelvic instability

Unfortunately I know from experience how this feels and I can assure you: This is intense. I had problems with both pregnancies. Sometimes I came out of work crying and I could not even walk from the garage to my house. I spent the last few weeks of my pregnancies regularly in the wheelchair, because walking was hardly possible.

I was not allowed to complain

At my first pregnancy I had no idea what it was. Around a week or 19 I got pain at the bottom of my pelvis, around the pubic bone. Because it was a sharp pain, I first thought of a bladder infection. But nothing was wrong with my bladder. Eventually I realized that it was normal and that it apparently belonged to it. I also did not want to complain, thought I had to carry the pain in silence. I wanted to have a baby so badly? It was my biggest wish. Do not complain, but wear it. So I walked on, but walking was getting worse and the pain became unbearable. It scared me, precisely because I did not know what it was. Did everything go well with my child? Eventually I ended up with a physiotherapist. He could give me a little bit of relief, but nothing more either. I now knew what it was and that gave me a bit more rest. The pain only disappeared after the birth of my first son.

More peace

I was prepared for my second pregnancy. It started even a bit earlier, around the 17th week, but I now knew what it was. I could take it into account by taking more rest and making sure that I was not sitting on a hard surface for too long. I also knew that it would be better after the birth. Knowing what it is makes the pain a bit more tolerable.

What is pelvic instability?

It is normal that during pregnancy - because of the hormones - joints and ligaments become smoother and more elastic. With pelvic instability, however, the mobility of the pelvic joints has become too great. This causes the muscles and bands around the pelvis to become overloaded. This can cause considerable pain.

With a second or later pregnancy, the chance of pelvic instability is greater. Have you had problems before, then you know how to deal with this.

Common pelvic instability complaints

Pelvic instability is mainly associated with pain. Especially in the following places:
- on or around the pubic bone
- groin and lower abdomen
- lower back
- tailbone
- Hips
- side / back upper legs

Difficult movements

You may suffer from the following activities:
- climbing stairs
- turn over in bed
- prolonged sitting / sitting up from a chair
- hiking
- start pain (in the morning)

Many women

Many women suffer from their back or pelvis during pregnancy, up to 50%. Fortunately, only about 5 to 10% have to do with pelvic instability. You then have a lot of pain at the pubic bone, in the groin or the lower back. You experience a lot of pain when walking, climbing stairs or when you turn around in bed. The pain can radiate to your legs and buttocks.
Fatigue makes the pain worse, by the way, sitting on a hard chair for too long, does not make it any better either.

What can you do about pelvic instability?

Good information is important, so always discuss your complaints with your midwife and / or general practitioner. There are various options such as: physiotherapy, pelvic band, exercises and training, which can alleviate the symptoms. A good balance between rest and activity is important. Your body needs the rest to restore the ties and hairstyles. Give your body that time.

Unfortunately, a truly fitting solution is not yet available. However, there are some tips to deal with it as well as possible.

take enough rest

Fatigue has a negative effect on pelvic instability. Are you tired? Give in and then lie down for a moment. Rest or do some relaxation exercises. It is important that you continue to listen carefully to your body. Avoid heavy physical household chores and try to walk as few stairs as possible or to stand for a long time.

Good attitude

Provide a good attitude. When you are standing, try to point your feet out slightly and spread your weight on both legs. If you are sitting, try to sit symmetrically, with your feet straight below the knee. In bed you can best lie on your side with your legs bent on each other. You can possibly put a pillow between your legs.
Avoid lifting and bending as much as possible.

No heels

You probably do not already do this yourself because you will notice that heels are really difficult (and painful) if you suffer from pelvic instability. Therefore wear shoes with a low heel.


Heat can relieve the pain. Take a nice warm bath or hot shower. You can also hold a hot jug against you.

Small pieces of walking

Try to walk a little bit twice a day. Do not walk too far and take small steps. Big steps are extra stressful for your pelvis. Avoid walking stairs as much as possible. If you can not avoid this, use the handrail as much as possible.

General practitioner

If you think that you suffer from pelvic instability, then call the nurse at your midwife or GP. They can refer you to a physiotherapist. He may be able to help you a little further. Together with you, he will see if a treatment is needed and which treatment suits you best.

Pelvic instability after delivery

Unfortunately, you are not immediately cured after giving birth. It can take another six months to a year before you get rid of the complaints. Sometimes it happens that only partial recovery occurs.
It is also possible that pelvic instability is only developed after delivery. This can happen when the bands have stretched too far during childbirth, for example with a breech presentation.

Information film

Video: How to Strengthen and Stabilise Your Pelvis - Pelvic Stability Exercises

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