Avoid

Prolonged periods of sitting.

Movements that are aggravating your pain (eg walking for long periods).

Long drives. Get in and out of the car by keeping your knees close together.

Breaststroke swimming.

Baths-showers are preferable.

Positions involving standing on one leg. Sitting down to get dressed might be easier. Lifting. If you need to lift your children, try to get your toddler to stand on a step so you don’t need to bend as far. Get them to climb onto your lap for a cuddle. Avoid carrying children up and down stairs. Don’t do any heavy lifting.

Avoid high heels as they will change your posture putting more strain on your back and pelvis.

Avoid sitting with legs crossed or up to one side. These positions can aggravate your pain. Stairs-try to plan what you need to bring down for the day to avoid too much stair climbing.

Do Helpful Tips

Keep active-keep doing exercise you have done prior to your pregnancy

Regular change position

Ask for help with housework

Pace yourself

Sit with feet supported and avoid slouching

Sleep with a pillow between your knees

Wear a support belt if it feels comfortable

Ask for help from family and friends

Sitting to standing

Straighten up first then ensure that the hips, knees and feet are all in line. Lean forward and as you go to stand squeeze your buttocks

Turning in bed

Turn your head in the direction of the movement, bend your knees up, pillow between knees, squeeze your buttocks, then throw your arm as you lead and roll your knees (this will enable you to roll without twisting)

Getting out of bed

Roll onto your side. Keep knees together and pop them over the edge of the bed - lower your legs to the floor to bring your upper body into sitting. Then do your ‘sit to stand’ routine