I’m pregnant and I feel like my pelvis is ripping in half! Getting out of bed hurts and even walking up stairs.
Sound familiar?! Many women, 1 in 4 in fact state that they experience this in their pregnancy.
WHAT IS PUBIC SYMPHYSIS?
Symphysis Pubic Dysfunction during pregnancy (SPD) or Pelvic Girdle Pain (PGP) is where the ligaments supporting your pelvis become too relaxed & stretched. This makes the pelvic joint, the symphysis, where the two parts come together unstable which causes pain.
WHAT CAUSES PUBIC SYMPHYSIS TO HURT DURING PREGNANCY?
SPD during pregnancy happens due to a hormone, relaxin, that ONLY pregnant women release as their body needs to prepare for the labor and birth. It makes things stretchy and loose so that, well things can stretch and accommodate for your baby to make it’s grand entrance to the world.
Sometimes the relaxin does too well of a job causing pain. If you are an active momma, doing any sort of asymmetrical movements (lunge jumping, jumping, heavy lifting, or any other movement that compromises your core.
The most common symptoms are pain while:
- walking,
- going up stairs,
- low back pain,
- low pelvis pain,
- shooting pains in the pelvic region,
- getting out of a car or
- rolling in bed.
Typically it is focused in the pelvic region but for some women it goes into the perineum or upper thighs.
Unfortunately, it is not exactly sure WHY some women experience SPD during pregnancy more than others (1 in 4 pregnant women). The severity of it is case by case, from mild to severe. Most women who do experience it during pregnancy, do not suffer from this after the birth of their baby & the relaxin subsides.
HOW TO HEAL & PREVENT PUBIC SYMPHYSIS DURING PREGNANCY
There are a few things that you can do to help deal with the pain in your pelvis if you suffer from SPD during pregnancy.
- First and foremost you want to be practicing proper posture and alignment. When you are engaging the proper muscles during movements your body will be less likely to malfunction.
- Prioritize pelvic floor exercises and proper pelvic positioning. Having a strong and properly functioning pelvis will handle the weight of the pregnancy much more than one that is not properly aligned or weak.
- Understanding correct core mechanics and being sure that your pelvis tilt is neutral will relieve pain quite quickly. Read more here to find out proper posture positioning during pregnancy and the postpartum period.
- Lastly, it is ALWAYS recommended that you see a physical therapist if you are experiencing pain. A Physical Therapist would be able to provide specific massage and show you how to do self massage as needed.
Seeing a Physical Therapist if you have Sympasis Pubic Pain is a must! They will provide a much more in-depth analysis with you and help you come up with a game plan to get through your day pain free.
ACTIVITIES TO AVOID TO REDUCE PUBIC SYMPHYSIS PAIN:
There are certain activities that you will want to avoid doing in order to reduce your SPD pain on a daily basis. Some activities are avoidable, like walking, but being mindful of your:
- posture,
- pelvic alignment and
- avoiding sudden jolting will make a big difference.
ACTIVITIES TO AVOID:
- Crossing your legs
- Sleeping with one leg up and one down, keep your knees together
- NO LUNGES!
- Repetitive motions that put pressure on the symphysis, such as running, elliptical, stair stepper.
- You can also use belly bands to support your belly/pelvis during this time, I listed two below that are the most recommended.
BELLY BANDS TO SUPPORT:
EXERCISE TRAINING TO INCREASE STRENGTH TO REDUCE SPD DURING PREGNANCY:
- Go see a Physical Therapist!
- Proper strengthening of your muscles during pregnancy really is your BEST option to avoiding issues such as SPD. If you are currently suffering from SPD; remember that it does take TIME to build strength and new muscle so you must keep at it!
- Pelvic Tilts (on ball)
- Ball squeezing
- Front Leaning pelvic floor activation
- Ice is really helpful for the pain!
- Soft tissue massage, proper posture alignment & proper breath mechanics.
IN CONCLUSION:
SPD during pregnancy is caused by the ligaments that support your pelvis become too relaxed & stretched. This makes the pelvic joint, the symphysis, where the two parts come together unstable which causes pain in any movements that involve the pelvis.
SPD happens due to a hormone, relaxin, that pregnant women release as their body needs to prepare for the labor and birth.
Best treatment involves going to see a physical therapist, correcting posture and alignment, Prioritize pelvic floor exercises and proper pelvic positioning, and avoid repetitive motions that put pressure on the symphysis, lunges and crossing your legs.
RESOURCES:
https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/symphysis-pubis-dysfunction
https://www.expectingandempowered.com/blog/2018/3/13/symphysis-pubis-dysfunction-during-pregnancy
What next? Grab your Safe Pregnancy guidebook!
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