28 May Tips For Preventing & Managing PGP

Tips for preventing and managing PGP

Daily activities

• Pace your daily activities, you may need to rest more often than you are used to. You may find it difficult to stand for long periods.
• Be as active as possible within your pain limits and avoid activities that make the pain worse.
• Avoid heavy lifting and housework such as hoovering.
• You may find it easier to sit when doing some house work such as ironing or preparing food.
• Take care when pushing a heavy shopping trolley. Avoid turning quickly or twisting as this cam strain your pelvis. Always maintain equal weight through both feet e.g. avoid standing on one leg i.e. sit when getting dressed / undressed.
• Wear comfortable supportive shoes, avoid wearing heels.
• If you find climbing the stairs difficult or painful, go with one step at a time. When going upstairs try leading with the good leg. Going downstairs lead with painful leg and hold onto bannister for support.
• Take care when lifting heavy objects or small children. When lifting bend your knees and keep back straight or kneel on one knee to lift or get to a lower height. Try to minimise the amount of lifting that you do and avoid stooping over.

• Sit down or kneel t comfort a small child. Let them climb up to you instead of lifting.
• Ask for help with your daily work.

Sitting

Slouching or sitting very straight can put strain on your back and pelvis. Aim for halfway between these t two positions.

Placing a small support such as a cushion or rolled up towel at your lumbar spine can help you to avoid slouching. Sit well back into chair and take it full support. Don’t perch on edge of chair as your muscles tire more easily. If using a computer bring chair under the desk and / or the keyboard closer so your arms can rest on your side as you type. Adjust monitor so it is at eye level.

When driving, adjust your seat so that your arms rest by your side as you turn the wheel. This helps prevent slouching. To get out of car slide your seat back to create more space. Move feet slowly, one at a time towards the door and then step them out one at a time. Lean forward to stand upright. You can use the handle over your door to support.

Sleeping

A comfortable position may be lying on your side with pillow between your knees.

As your pregnancy progresses you may find placing an additional pillow / rolled up towel under your bump will help support the bump, placing less strain on your hips and low back.

If you find your hips are sore or aching this may be due your mattress is too firm. To help relieve pain, double over a duvet and place it underneath you.

Moving in bed

• When turning in bed, bend your knees, pull in your tummy muscles and keep your knees together. Turn moving your shoulder and hip together in one movement.
• To get out of bed, roll onto your side. Drop your legs over the edge of the bed. Use your elbow and hands to push your body into a sitting position.
• When you want to get into bed reverse this procedure.