Pelvic bone cracking or popping is a very common and frequent symptom of pregnancy. A hormone called relaxin helps the pelvis to naturally expand and spread for baby to come through. The hormone makes the ligaments that support the bones to relax and ease up and consequently alleviate the process of child birth.
Pelvic cracking is referred to as Pelvic Girdle Pain; and it denotes discomfort and pain in the pelvic joints, i.e. the pubic symphysis joint in the front and the sacroiliac joints at the posterior. Exercise won’t realign the joints or tense up the ligaments, but will help stabilize the pelvis by fortifying the muscles that support it.
The muscles that must be reinforced and strengthened are the core muscles, predominantly, the Tranverse Abdominus as well as the pelvic floor.
Pubic Bone Popping During Pregnancy
Symphysis Pubic Dysfunction or Pelvic Girdle Pain is a rather common pregnancy condition. It occurs due to a relaxation of ligaments that support the pelvic bones bound together at the pubic symphysis.
This happens because of the hormone relaxin, which softens the joints and makes them move slightly apart in order to give the baby an easy and effortless pathway out. By and large, the symptoms start around the 2nd trimester, causing instability of the pelvis. Increased weight makes the condition worse. Sudden movements, getting up and rolling in bed will trigger excessive pain in the pelvis hips, groin and buttocks. There will be a sensation of popping or cracking.
How To Relieve Pelvic Bone Pain During Pregnancy?
Pelvic bone popping is extremely common during pregnancy; nonetheless, the discomfort can be effectively and easily managed:
- Experts endorse pelvic support belts, which support the pelvic bones in place, and proffer tremendous relief.
- When you get dressed sit down, take steps one at a time, and do not lift heavy things.
- In case of excruciating pain, your gynecologist may prescribe analgesics; but they aren’t recommended.
- Heat application is advised; however, do talk to your health care provider about it. You may use warm neutral oils such as almond oil or sesame oil; or you could use a heating pad.
- Massage is another excellent solution for pelvic cracking and pain. Massage is soothing and helps alleviate most pain and discomfort quickly. It is also largely rejuvenating. But, make sure, that you get a qualified and licensed masseuse and do speak to your gynecologist about it.
- Rest is of utmost importance, especially in the 3rd trimester.
- Get up slowly and gradually; avoid jerky movements.
- Calcium supplements may be prescribed by your health care provider.
- Pelvic exercises, such as, Kegel’s exercises and pelvic tilts help fortify and strengthen the muscles of the pelvis and consequently help stabilize the bones. To perform Kegel’s exercise:
- You need to work the muscles that you use to stop urinating.
- Contract that set of muscles and hold for about 7 to 10 seconds, then relax.
- Perform 3 sets of 10 repetitions every day.
Also, try rapid squeezes; contract and release the muscles for 1 second at a time. Repeat 20 times. Build up on the time and repetitions. What’s important is that these exercises can be done discreetly, all day long.
- Symptoms During Pregnancy