Get referred to a physiotherapist. Ask them if they have treated someone with PGP before and if you not sure ask to be referred to another physiotherapist.
Your physiotherapist should provide you with a support belt - the three way belts are preferable but can only be worm when you are walking about not when you are sitting down. Also ask a for a tubigrip - this can be worn any time so if you home all day and up and down where the tubigrip.
Take shorter strides then normal and really focus on using your bum muscles with each step.
Take stairs slowly and try it sideways. It does help a lot of people. Again concentrate on using your bum muscles with each step.
When sitting into a chair or raising from a chair, make sure feet are flat and parallel and again squeeze your bum muscles - if you can also use your arms to steady yourself. Never go to sit down by placing your leg on the chair beneath you first - its surprising how many girls do this.
Sit up straight. Try not to lean on the arm of the sofa or chair. It tilts your pelvis and can cause all sorts of pain. If you use a lap top use it on your lap or at a table, don't sit leaning with the lap top on the side of the chair!
Do your pelvic floors. If you are not sure how this is a fantastic link http://www.pelvicphysiotherapy.com/ It explains things far better then I can
Don't drive too for too long. Especially in a manual car. If you have to leave time for a few stops to get out and stretch your legs.
Use a carrier bag on the car seat to make it easier to spin round to get in and out of the car.
When getting dressed do as much as you can sitting down - including stepping in to trousers and pants. The action of standing on one leg can be very painful in PGP
In bed try wearing silky pyjamas to help slide and roll over. Keep your knees together to do so. If this is not possible try sleeping on a towel that is placed sideways under your hips and when you need to turn lever yourself by grabbing one end of the towel. It save those that cant turn on their own waking up grumpy husbands in the night to help.
Don't ever push shopping trolleys or do the hoovering. Try getting your weekly shopping delivered, most supermarkets have days which are cheaper delivery then others - normally Tuesdays and Wednesdays. Also always ask the driver to take the shopping in to the kitchen, They are obliged to do so as long as the kitchen is not more than one flight of stairs up from the front door. As for hoovering either ask your partner or friends. If you don't want to feel indebted to people do a job swap. You can do their ironing whilst they clean your house! Just sit on a chair with the basket of ironing next to you and lower the board down.
