Pubic Pain and Symphysis Pubis Dysfunction During Pregnancy
What To Do About Pubic Pain During Pregnancy
Pubic pain during pregnancy is said to affect 1 in 5 women. Formerly called Symphysis Pubic Dysfunction (SPD), it’s now commonly referred to as Pelvic Girdle Pain as it affects all the joints in the pelvis.
The most common symptoms are pain or difficulty when walking or separating the legs, such as when rolling over in bed, getting dressed or going up and down the stairs. Getting into and out of the tub or the car can also be tricky.
What causes pubic pain during pregnancy?
Hormones and posture really shift during pregnancy. These hormones are great for labor prep – they may allow your pelvis to relax and loosen so that baby can be born. Unfortunately, the combination of hormonal shifts and posture changes can sometimes make the bones of the pelvis and the muscles surrounding them painful.
In addition, any asymmetry when walking or sitting can really irritate the pelvis during pregnancy. (taking longer strides on one side, sitting more on one sit bone)
Here are 4 things to try if you are suffering from Pelvic Girdle Pain/SPD.
*Seated Hip Abduction/Adduction
- Sit on your vagina with a band around your knees and a ball, pillow or yoga block between your knees.
- Breathe in as you press your knees outward into the band. Try hard to feel the muscles on the side of your butt do the pushing.
- Breathe out and try to kegel as you squeeze the ball between your knees.
- Repeat 10-20 times, 2 times per day.
*Download a free metronome app on your smartphone. Practice walking to a beat- this ensures your walk is symmetrical and doesn’t pull unevenly on your joints.
*Glue your knees together when getting in and out of bed or in and out of the car. Exhale and Kegel as you move.
*Take the elevator instead of the stairs (this is the only time you’ll hear this advice from us!) If you have to use the stairs, work to feel your glutes/butt muscles fire as you step up. Also do a kegel and exhale on the effort.
We can help recommend personalized exercises, do hands on therapy like joint mobilization and massage and recommend a support belt. Breathe. is fortunate enough to improve the lives of women dealing with pregnancy pelvic pain everyday. Don’t suffer if you have pain – come see us.