Exercise Before Pregnancy May Reduce Risk Of Pelvic Girdle Pain
If you’re looking to get pregnant in the future, you may want to pick up your physical activity levels. It might just help you offset painful pelvic girdle pain. According to a new study from the British Journal Of Sports Medicine, women who exercise regularly and engage in high-impact exercises before the first pregnancy may have a reduced risk of pelvic girdle pain in pregnancy. This is one of the largest studies of it’s kind, looking at data of over 39,184 women.
Pelvic girdle pain includes pain at the rear of the pelvis and at the pubic bone where it meets at the front, which is medically known as the symphysis pubis. During pregnancy, about 10.4 % of the women reported some form of pelvic girdle pain. What’s interesting is that this number increased to 12.5 % in non exercisers before their pregnancy. So how much exercise is enough to make the difference?
Exercise 3 times per week to see a benefit
The study found that 3 to 5 times per week of exercise has led to a 14% reduction in pelvic girdle pain. “Taking part in high-impact exercises such as running, jogging, orienteering, ballgames, netball games and high-impact aerobics were associated with less risk of pelvic girdle pain”, according to the study.
If you’re looking to prevent the onset of pelvic girdle pain, it’s important to take other factors into consideration, such as smoking, being overweight, being young (under 25) and a history of depression and / or low back pain.
We’ve come a long way in the acceptance of exercise at higher intensities during and before pregnancy. Not only will this help with pelvic girdle pain, but with general muscle aches and pains. If you’re suffering from aches and pains, they may be due to what we call myofascial trigger points. To learn more about them, check out our beginner’s guide to trigger points.
For a summary of this article in video form, check out the following video: