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How Stabilizing Your Pelvic Girdle Can Prevent Pain

stabilize pelvic girdle | all33

The pelvis is the circular bone structure found at the very bottom of the spine. It links the torso to the lower body and helps distribute weight evenly, allowing for movements like standing, walking, jumping, and running. It is made up of three bones that are supported by various capsules and ligaments.

One part of the pelvis that significantly affects how it functions is the pelvic girdle, a set of two hip bones that are attached to the sacrum of the vertebral column. The pelvic girdle is largely immobile and serves the sole purpose of bearing and transferring weight through the body.

Without the pelvic girdle, much of the daily actions we take could not be possible. In essence, it is the nucleus for all of our movements. For that reason, it is prudent to take the utmost precautions when engaging in physical activity to protect your pelvic girdle. It is also wise to make sure your body is getting enough movement to maintain a healthy pelvis.

Possible Causes of Pelvic Pain

But what is the cause of pelvic pain? One of the most frequently seen reasons is physical injury. Trauma from an accident can cause ligaments to be stretched past their capable range of movement and lead to permanent damage. You can also injure your pelvis from playing sports and weight lifting. Athletes that play contact sports like football and rugby are at greater risk of developing pelvic instability.

For women, pregnancy is one of the main causes of pelvic pain. Once women are near the twentieth week of pregnancy, their bodies naturally ready themselves for birth by stretching out and flexing their pelvic ligaments.

During pregnancy, women are also subject to hormonal changes, which can cause additional physical stress on their joints during pregnancy. As a result, your pelvic ligaments can become overstretched and weakened. Pelvic pain for pregnant women can also restrict mobility. These symptoms can linger even after pregnancy is concluded.

The Problem With Pelvic Instability

Losing stability in the pelvic girdle can cause considerable pain in the lower back area. An unstable pelvis can feel like a neverending ache. Most cases of pelvic discomfort are mild and can be treated without medical assistance. However, long-term damage to the pelvis can result in degeneration of the SI joints.

This condition is very serious and can cause sharp pain when standing and moving around. You can also feel pain after extended periods of inactivity. For example, after waking up from sleep or working all day, you are likely to experience intense pain.

This pain is felt from the groin all the way to the inner thigh. Degeneration of the SI joints causes a loosening of the ligaments, leading to irritation and pain in the SI joints and the sacroiliac joints. People with this condition may not be able to turn their bodies when lying down or stand on one leg. In severe cases, you may not be able to walk.

If you feel that your pelvis is at risk, visit your primary health provider as soon as possible. Diagnosing issues within your pelvis early is a major key to preserving your pelvis’ health. You may need to undergo an imaging test like a Computer Tomography (C.T.) scan to confirm your diagnosis.

There are steps that everybody can take to improve the health of their pelvis. If you’re feeling pain in that area consistently, you don’t have to suffer. Read more below with all33 on how stabilizing your pelvic girdle can prevent pain!

Adjustments in Lifestyle

If you suffer from degeneration of the SI joint, it is wise to avoid strenuous activities like running and lifting heavy weights. Putting excessive pressure on your joints can cause permanent damage to your pelvic structure.

However, for those who just experience minor pain in the pelvic region, a change in lifestyle can work wonders. And it doesn’t require a ton of commitment either.

A common cause of pelvic pain is a sedentary lifestyle. Spending long periods of time without moving around can cause stiffness and tightness in the pelvic girdle. To help stabilize it, make sure that you’re getting sufficient exercise every single day, even if it’s not intensive.

Even a ten to fifteen-minute walk at the start and end of your day can dramatically help with pelvic discomfort. Take breaks from your work often and keep your body active. It can also be beneficial to try some pelvic strengthening exercises.

Many pelvic exercises can be done from the comfort of your own home, either on a mat or on the floor. Pelvic exercises also have other health benefits like lowering the risk of vaginal prolapse and rectal prolapse. They are also useful for recovery after childbirth.


Regulated physiotherapy can also help stabilize the pelvic girdle. Physiotherapy helps rehabilitate movement and function in a body part that has been affected by an injury, illness, or disability. It can also be used to prevent injury and illness long term.

Physiotherapy is unique because it takes a holistic approach to treatment and calls on the patient to be very involved in the care process. The therapy relies heavily on the response of the patient and what they say their body feels like.

The treatment uses targeted muscle training to reorganize and strengthen your muscles. Physiotherapy is offered by regulated practitioners and specialists. You can find physiotherapists in many hospitals, community health centers, and some sports teams, clubs, and workplaces.

Prescribed Pain Relievers

Though it is not recommended to take them every day, in severe cases, prescribed pain relievers may be necessary to relieve your pelvic pain. If you are suffering from excruciating pain, there is no reason why you should be forced to endure it. You can also take over-the-counter medications like Ibuprofen, though it is not recommended to take those daily either.

Always keep in mind when taking any type of prescribed painkiller that they will cause dependency and withdrawal if taken regularly. Only take prescribed medications from your health provider and never take any illicit painkillers. The consequences can be fatal.

Furthermore, once you begin taking pain relievers habitually, the effect that you felt when you first took it will weaken each time. You will eventually need a higher dosage to reach your desired effect, which can cause addiction.

Heat Therapy

Another method to help stabilize the pelvic girdle and soothe pain is heat therapy. Using heat and infrared applications on the lower back can help relax your muscles and provide temporary relief.

The objective of heat therapy is to improve circulation and blood flow to a particular area in the body by raising the temperature on that spot. Heat therapy can feel very soothing to the pelvis and can also promote flexibility in your muscles. It can even help heal damaged tissue.

Generally, there are two kinds of heat therapy: dry heat and moist heat. Dry heat, also known as conducted heat therapy, uses heat sources like pads, dry heating packs, and sauna rooms.

On the other hand, moist heat uses heat sources like steamed towels, moist heating packs, and warm baths. Moist heat treatments usually demand less application time, but both methods are generally effective.

Pelvic Braces

A great way to keep your pelvis stable is to wear a pelvic brace. A medical pelvic brace uses compression to enhance circulation and muscle activation in that region. It also lowers the risk of effusions and edema.

Best yet, you can wear most pelvic braces underneath your clothing, so you can stay supported even when you’re outside your home. Wearing a pelvic brace can greatly decrease any strain felt in the pelvis. While wearing a brace, you can allow your stretched ligaments to heal instead of aggravating them every time you move.

Wearing a pelvic brace is like having someone constantly massage your pelvis. When looking for a brace, make sure that it provides enough compression but doesn’t restrict blood flow. Also, make sure that the brace you get is gentle on the skin and won’t cause any dryness or irritation.

Stabilizing Your Pelvic Girdle Is Worth It

Pelvic pain is a relatively common issue. If you feel pelvic pain on a day-to-day basis, you should make it a priority to see a doctor. Pelvic pain can cause a loss of flexibility in the pelvic ligaments, as well as more serious conditions.

Pelvic pain is a condition that can affect all facets of your life. From sitting at your desk for work to even taking a walk around the block, you can feel that discomfort.

At all33, we aim to provide a solution for those who experience consistent pelvic pain. This solution comes in the form of our fully mobile, slouch-proof chairs, designed to fit the curve of your spine flawlessly.

Our chairs allow for natural movement of the pelvis and back. With our innovative design, you can actually move around and stretch while still sitting down. Our chairs are built to promote good posture, flexibility, blood flow, and oxygen flow.

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