Pelvic Girdle Pain Safe Exercise
Reduce pain.
Gain strength.
Move Safely.
We know how debilitating pelvic girdle pain can be. Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain. The Empowered Motherhood will help you to keep moving safely and confidently with pelvic pain safe workouts and programs.
What Causes Pelvic Girdle Pain?
Hormonal Changes
The extraordinary hormonal changes that occur during your pregnancy to support foetal growth and prepare your body for birth have a role in pelvic girdle pain. As your pelvis widens, there is more mobility within the joints in the pelvis which can lead to increased ‘shearing force’ between the two sides of the pelvis and inflammation.
Non-Optimal Biomechanics
Your body goes through significant changes throughout a pregnancy, and some of these changes contribute to pain in the pelvic region.The main postural changes that occur which may contribute to pelvic pain include increased lumbar curve combined with a widening of the pelvis.
Asymmetric Loading
Loading your pelvis asymmetrically (such as when you hold a toddler on your hip or stand on one leg), will create asymmetry between the two sides of your pelvis. Over time, one side will become stiffer and the other will become more mobile. This means with every step you take, there is an uneven force going through the two sides of the pelvis.
What is the EMP approach to Pelvic Girdle Pain Exercise?
It is easy to stop moving when you are in pain. However, reducing movement results in increased weakness through key muscle groups, which in turn leads to increased pain. The Empowered Motherhood Program will help you to keep moving safely with physio-led exercise for pelvic girdle pain.
Reduce Asymmetrical Loading
Single or wide-legged movements can place excessive torque through the pelvis, which can contribute to inflammation in the tiny joints of the pelvis.
- Replace lunges with squats or split squats to ensure the pelvis is aligned and symmetrical.
- Maintain a narrow balanced stance to ensure a stable base of support to perform strength based exercises.
- Use a resistance band around the upper thighs to increase glute activation and increase control.
Keep your Pelvis Strong
All women with pelvic girdle pain will benefit from targeted exercise to create support and close force pressure for the pelvis. In the EMP we focus on building strength through your glute muscles, abdominal muscles, pelvic floor and spinal stabilisers. The EMP pelvic pain-safe exercise program includes:
- Pelvic pain safe pilates and barre classes.
- Pelvic pain safe strength for both pubic pain and sacroiliac pain
- Birthing with pelvic pain
- Pelvic pain safe stretches and modified yoga classes.
Modify Daily Movements
Simple changes to your daily life can help to reduce inflammation and reduce the amount of torsion through the pelvis.
- Sit down to get dressed and keep your knees together when getting out of the car or bed.
- Wear a pelvic support band or brace to provide additional pelvic support and stability.
- Reduce your stride length while walking and take stairs one at a time.
- Use a pillow between your thighs at night for extra support.
EMP has been a transformative program for me! The program has not only helped me to manage my PGP and lower back pain but fix it! I also feel more at ease about my upcoming birth and postpartum.
— Elspeth
Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women
— Brooke Pay
Expert-led pelvic girdle pain-safe exercises
In the Empowered Motherhood Program, our Pelvic Girdle Pain Safe exercises and programs help you to move safely and confidently.
Pubis Symphysis Pain Specific Exercise
Physio-led strength and pilates classes are designed specifically for women experiencing pubic bone-related pain. These classes are designed to strengthen the muscles surrounding the pelvis and reduce friction through the pubic bone joint.
Sacroiliac and Lower Back Pain
Physio-led strength and pilates classes are designed specifically for women experiencing SIJ pain or lower back pain.These classes strengthen the muscles surrounding the pelvis and increase spinal mobility.
Pelvic Pain Education and Modifications
Receive expert-led education and guidance from EMP co-founder and Women’s Health Physio Lyz Evans. Lyz shares tools, resources and tips to help you to break the cycle of pain. Learn how to modify your daily life to reduce inflammation.
Pelvic Pain Safe Yoga and Stretches
Specialised yoga and stretch classes designed to help release overly tight compensatory muscles such as your adductors, hamstrings, glutes and spinal extensors to reduce pain.
EMP is far more than just pelvic pain safe workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
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Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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