Exercise for Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP) in Pregnancy

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Symphysis Pubis Dysfunction (SPD), now referred to as Pelvic Girdle Pain (PGP) describes pain in the joints that make up your pelvis. They include the symphysis pubis joint (SPJ) at the front &/or the sacroiliac joints (SIJ) at the back. The result is pain felt across the front or back of the pelvis, which can range from mild discomfort to severe pain.

This is the first of 3 related posts on SPD / PGP coming over the next few days. I have dealt with exercises first as that’s what so many of you have asked for! The next one will deal with everyday activities & minimising discomfort & the third will give more of an explanation of the diagnosis & causes. Apologies offered at the outset that these posts are a little longer than usual!

If your SPD / PGP is causing you pain, you should be referred to a physiotherapist who will assess the position and the symmetry of movement of your pelvic joints, especially the sacro-iliac joints at the back of the pelvis. Treatment will involve a combination of joint realignment or mobilisation and soft tissue or muscle treatment.

When the body is experiencing pain, muscles tighten & compensate, causing asymmetry & misalignment of joints. It is important that you receive treatment from a physiotherapist, chiropractor or osteopath to correct this, as well as carrying out these exercises on a daily basis, preferably 2-3 times every day. Complimentary therapies such as acupuncture or cranial sacral therapy may also provide relief. Please share your stories on what has or hasn’t worked for you!

Exercise cannot realign joints or tighten ligaments affected by the hormone relaxin, but it CAN help to stabalise the pelvis by strengthening the muscles that support it.

The muscles that need to be strengthened to improve stability for SPD / PGP are the core muscles, particularly the Tranverse Abdominus (TVA) & the pelvic floor. Depending upon the level of pain & range of movement, bodyweight exercises such as a supported squat (adapting the depth of the squat & how far your open your legs) will also improve strength & stability.

SPD / PGP Exercise No.1 TVA Activation: To start identifying & ‘engaging’ your transverse abdominus, you need to practice abdominal or belly breathing. Sit on a chair, exercise ball or cross-legged on the floor & place your hands on your belly. Breathe in, fill your lungs & let your belly expand. Then exhale, emptying your lungs, whilst drawing your belly button right back towards your spine. Keep your shoulders down & your neck relaxed.

SPD / PGP Exercise No.2 Pelvic Tilt: Get on your hands & knees, with your hands directly underneath your shoulders & your knees directly underneath your hips. With good neutral posture position, inhale, allowing the TVA to relax. On exhalation draw the bellybutton towards the spine & contract the PF. Draw the pubic bone toward the belly button & your pelvis will tilt slightly. Avoid excessive spinal movement. Hold in for a count of 10, then relax for a count of 10. Keep going for 2 minutes.

You can also do a pelvic tilt from sitting on an exercise ball. Sit tall at ’12 o’clock’ (i.e. not on the edge) of the ball, hands folded across chest, exhale & draw navel to spine as you roll the ball forwards slightly as your pelvis tilts. Lift pelvic floor and engage your TVA. Control the movement with your abs not your shoulders. Inhale & return to neutral spine as the ball rolls back to the starting position.

SPD / PGP Exercise No.3 SuperMum (adapted): On all fours as above, with your hands directly underneath your shoulders & your elbows slightly bent. Engage TVA & raise your left hand & right knee approximately one cm off the ground (no higher). Remember to breathe (!) & hold this position for 5-10 seconds before lowering & repeat with the right hand & left knee. If you start to wobble, focus again on engaging TVA to stabilise yourself, then lower. Keep alternating sides for 2 minutes.

Make sure to not allow the hamstring to tighten & that the pelvis does not load (shift) into the hip that is in contact with the ground. Your core muscles should be doing the work!

SPD / PGP Exercise No.4 Kegels: Kegels or Pelvic Floor Exercises are often described as stopping yourself from urinating, but are more actually more effective if you imagine you’re trying not to fart… if you pull in your sphincter muscles (but don’t squeeze your buttocks), your vaginal muscles will also tighten. Then imagine you’re trying to stop yourself from urinating – try to differentiate & identify front, middle & back. Squeeze & release them from front to back, then back to front.

Try quick squeezes, as you contract & release the muscles for just a second at a time. Do this 10 times, rest for a couple of seconds, & then do another 10. Also longer holds. Starting with 5 seconds, repeat 5 times. Take a minute break then do the set again. You can build up to 10 second holds with 10 repetitions. Do both types & aim to do the whole set 2-3 times a day. It might not feel like much, but as well as stabilising your pelvis, these exercises are the difference between post-baby bladder control & wetting yourself. They’re worth it…

SPD / PGP Exercise No.5 Hip Bridge: Lie on your back with your knees bent & feet flat on the floor. Push down into the floor with your hands & raise your hips, off the floor. Your feet, shoulder blades & head remain on the floor, & your chin will tuck into your chest. Hold for 3 seconds before lowering hips back to the floor. Again remember to engage TVA as you raise & exhale, take a breath as you hold, then lower as you inhale.

Only exercise on your back for short periods of time during pregnancy & only if you are comfortable. If at any time you feel breathless, dizzy or uncomfortable, simply roll onto your left side & then slowly come up.

SPD / PGP Exercise No.6 Adapted Squat: Strengthening the muscles of the lower body will also help to stabilise the pelvis, & so try some squats, but with adaptations: Stand side-on to the back of a chair or sofa & hold onto it for support. With legs only just wider than hip distance apart, lower your bottom down as if you were going to sit down. Keep your knees behind your toes & only go as low as is comfortable. Imagine your tail bone is reaching away down to the floor behind you, rather than sticking your bottom up in the air. To come back up, exhale, engage TVA & push up through the outside of your feet & your heels. You will feel the muscles in your backside & thighs working.Repeat 10 times.

Keep active, as doing nothing at all will make the pain worse. Walk as much as you can, using smaller strides if large steps are painful. Walk with good posture – don’t hunch your shoulders or bend forward from the hips. Drop your shoulder blades down & draw them together, engage TVA, breathe deeply & look straight ahead.

Try to do each of these exercises at least once a day. They will only take a few minutes. If your pain is severe & debilitating make sure you also get referred to a physio, chiropractor or osteopath to realign your pelvis. Your muscles will be inhibited from allowing these exercises to work for you properly if they are overcompensating for misalignment or pain.

Please let me know how you get on, & share your stories on what has or hasn’t worked for you!

Next post on this topic coming very soon: Alleviating pain for SPD / PGP during everyday activities.

Did you know that the techniques of MuTu Core Phase 1 & MuTu Breathe in the MuTu System online program are gentle, safe & entirely appropriate for pregnancy & immediately after giving birth?

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Hannah

I’m giving the exercises you mention a go as I believe I have it although I haven’t consulted by doctor just yet. I wondered how much it will affect labour? Obviously I would like it to be as pain free as possible.

http://mutusystem.com/ Wendy Powell

Hi Hannah, Most women with PGP can have a normal vaginal birth, provided good care is taken to protect the pelvic joints from further strain or trauma. Before labour, think about birthing positions that might be comfortable for you & discuss them with your midwife. You may want to consider labour in water for more freedom of movement.
During labour, use gravity to help the baby to move downwards by staying as upright as possible (such as kneeling or all-fours). Squatting may be uncomfortable. These positions will help labour to progress but not put further strain on your pelvis. Try to avoid lying on your back or sitting propped up. Don’t brace your feet against anything when pushing as it may put too much strain on your pelvic joints. You may be able to lie on your side for internal examinations – ask your midwife and doctor to consider this.
If you are restricted in how far apart you can open your legs, your physiotherapist or midwife should measure how far apart your knees can separate without pain (your pain-free range). You should take care that your legs are not moved further apart than this during the birth, particularly if you have an epidural or spinal block, or if you have an assisted delivery.
Hope that helps, these guidelines are from the Association of Chartered Physiotherapists for Womens Health. Another useful link is the Pelvic Partnership

Dana

Thank you! I had horrible SPD/PGP with my son. The doctor said it was normal, so I did not do anything about it (other than just deal). I’m 8 months postpartum and still experiencing the occasional pain and popping. I will definitely be trying these exercises NOW and will continue doing them next pregnancy in an effort to minimize the symptoms. This is exactly what I’ve been looking for!
http://mutusystem.com/ Wendy Powell

I’m so glad you found it useful Dana. I hear so often women being told it’s just ‘one of those things’ they have to put up with during pregnancy which is such a shame. You can alleviate a lot (not all… but a lot!)of the discomfort through understanding the condtion & strengthening the right muscles. So good luck for a relatively less painful pregnancy next time
http://google Ozlem Thomson

Dear Wendy

Thanks very much for your great advice on different exercise techniques to relieve the pain for PGP. I am 8 months pregnant and i am suffering from PGP for about a week and it certainly stopped me walking about- i find walking, stepping on my right foot extremely painful, it is at my lower back just above my right buttock – when i sit down with my straight or lie down on my side with pillows in between my legs the pain disappears. i first thought it was sciatica but when i looked at the “symptoms’ it is definitely PGP. I will try to give these exercises a go meanwhile will see my GP again as what she said last time was that i had sciatica and there is nothing i can do about it! It seems like going to physio and carrying out exercises are certainly something i can do as i cannot face 5 more weeks not being able to move around especially i have a little boy under 2 years old! Would you happen to have any videos etc. showing these exercises so that i do not do something wrong! i live in bedford – would you also be able to recommend any physiotherapists who would be specialising in pregnancy PGP around this area please? Thanks so much, Ozlem
cameron

How long does it take to for pubic synmphiosis to go away??
http://www.nomoremummytummy.com wendy

Hi Cameron, It varies… many women find the pain disppears sraight away after giving birth, but for some it continues postpartum. Excessive or forceful abduction (spreading the legs) during delivery or traumatic delivery may exacerbate the problem. According to the ACPWH, 7% of women will contine to have severe pain after childbirth. The hormone relaxin is not the main cuase of PGP (it is more due to bio-mechanical factors) but it continues to affect your joints for some months after childbirth, & this can contribute to continued pain.
kate

Thank you for sharing this is information! I am having terrible problems with pelvic/back pain and am seeing a physio on friday for the first time – is there anything specific I should ask or ask for? I have read that support belts are useful? Many thanks!

http://mutusystem.com/ wendy

The physio will assess you & give you the right exercsies to do, so I’ll leave that to his/her expert opinion. But IMHO telling women ‘not to do the movements that hurt’ is not particularly helpful if those things include picking up your toddler, climbing stairs getting into a car or walking up stairs. What are you going to do – sit on a chair & ignore your other children for 9 months?!

Support belts may help depending on the severity of your symptoms – but NOT if it simply ‘allows’ your core muscles to switch off & do nothing. You need to strengthen them, not replace them with a support belt. Come back after the physio & let me know how you got on!

Gval

My baby is 6 months old and I am still having pain on just the lower left side and only after walking (exercising). I had the same issue while pregnant and had to stop my regular walking routine. Needless to say, I need to get active again… Will this ever go away?

http://mutusystem.com/ wendy

Hi Gval, The pain of PGP ususally subsides after birth or shortly afterwards, although it can persist longer… This sounds like you have an imbalance / misaligned pelvis / tight muscles which may or may not be related to the PGP – but either way is not going to go away by itself. Our bodies compensate & adjust to deal with pain, especially long tem pain – this very often causes imbalances which need to be addressed with specific strengthening & strengthening &/or treatment. You need to see an osteopath / physio / similar… if you are in or near london I can recommend someone, otherwise get a recommendation locally. Good luck!

http://mutusystem.com/ wendy

that’s strengthening & STRETCHING!

Kylie

I am currently 14 weeks pregnant with my second child and have been suffering with SPD since 11 weeks. I had it with my first child and found it worse in the last trimester this time its unbearable already. I found it was the SPD pain I felt more than actual labour when giving birth to my first, strangly it actually gave me a focus as I knew how to deal with the pain by that point. My birth was a natural one and was fairly short at 5 hours.

I just wanted to say that its good to have pages like this advising on ways to deal with the pain and get through it. For me my gym ball, walking (gentle) swimming and heat/cool packs all worked well for me and having a bath was a real releif.

I hope this page helps others as it has me.

Thank you
Wendy Powell

Thanks for your kind comments Kylie, & for your great suggestions!
Angela

I have read the information above information with interest as I am currently 28 weeks pregnant and suffering with SPD. I will definately try the exercises as walking up the stairs becomes nearly impossible as the day goes on and maybe this will help ease some of the symptoms but I would also like to say that as you are not someone who is a trained physio I think it is unreasonable for you to comment on whether the advise/support belts given to some women are helpful or unhelpful. People should first and foremost always listen to the doctors/midwifes/physios who are able to fully assess them and know their physical and medical backgrounds and although online websites can give knowledge to people they should not be the place you take advice from instead of the professionals. I am sure in your area you are very experienced but you also have a responsibility to the people who may follow your advice and therefore shiould think very carefully about what you write.
http://mutusystem.com/ wendy

Hello Angela, thank-you very much for your comment.

I’m not sure where you’re suggesting I have given advice that DOESN’T advise that women to “always listen to the doctors/midwifes/Physios who are able to fully assess them and know their physical and medical backgrounds”? Both the article & all my comment responses above consistently & repetitively advise seeking medical advice in order to assess, diagnose & treat SPD / PGP.

My suggestions in the article are stated clearly as movements which can alleviate the pain of SPD / PGP by strengthening your core muscles, which should be tried IN ADDITION TO any medical advice given. I also state that if they cause pain or discomfort in any way, to seek medical advice to identify muscles imbalances or stiffness which may impede you further.

My only reference to support belts is “Support belts may help depending on the severity of your symptoms – but NOT if it simply ‘allows’ your core muscles to switch off & do nothing. You need to strengthen them, not replace them with a support belt.”.

I think you would be hard pressed to find a good physiotherapist who recommended using a splint or support of any description without ALSO training the client to focus & engage on their transverse & pelvic floor muscles. My point is that muscles need to work for themselves in order to strengthen, & that in cases of extreme pain, additional support may be helpful.

If you have seen a different comment or article of mine anywhere on the internet which says anything different I would be grateful if you could identify it so I can amend it, but I am confident my approach is consistent. I certainly hope so – I am EXTREMELY aware of the influence of so-called ‘experts’, particularly in the essentially unregulated world of the internet, & am always conscious that the advice I give must be researched, up to date, accurate, safe & helpful. I wrote about exactly that in a post some time back http://mutusystem.com/postnatal-exercise-expert-what-does-that-mean.html

If you would like to raise issue with any of the above, I welcome your comments – the other benefit to all of us of online information is that we are always accountable & challenge-able – which is how it should be! Thanks, Wendy
Misti

Someone asked how long it takes for SPF to go away. It took 8-weeks after vaginal birth for my severe case of SPD to go away.

Wendy Powell

Thanks Misti – just shows it doesn’t always disappear the moment you give birth!

Farheen

so is it that theres no permanent cure for spd what so ever and i need to see a physio or chiro all my life?

http://mutusystem.com Wendy Powell

Hello Farheen, not at all – the symptoms of SPD / PGP subside after giving birth. For most women there is immediate relief after childbirth, for others it can continue for a few days or weeks. But SPD is not a permanent condition, it is a pregnancy condition in the vast majority of cases. If there is lasting discomfort it will be due to muscle imbalance or weakness which can be corrected for good with exercise / Physio following childbirth.

Marie4221

Hello I had my baby 3 months ago and I was fine one day and the next day my world come crashing down have had
Pain in my right lower back with spasm all night and now have severe pain in both of my hips with pain down the outer of my leg and when I walk it feels
Like it dislocates and I feel pain pike I never had before… I have seen doctors, osteopath, chiropractor, accupunture none of these help! And have just stated doin phsyio so hopefully that helps as it has been going on for 7 weeks straight can’t even pick me kids up or walk!

Emily Vega1980

I have read if the pain doesn’t subside after a few months after child birth then surgery maybe necessary to realign the pelvic gap that causes the pain.

http://mutusystem.com Wendy Powell

Hi Emily, you may have got this confused with Symphysis Diastasis, which is where there is an actual gap (a ‘diastasis’) at the Symphysis Pubis joint.. Symphysis Pubis dysfunction is to do with the ligaments becoming lax – but there is a difference between that & an actual gap, which could require medical intervention. I hope that is helpful?

Ivyray

Actually, this can be permanent. I just had surgery to fuse the pubic bones back together and am still on bed rest because of it- 18 month after delivery. I saw a trauma orthopedic surgeon who told me it was basically as if I were in a car accident and just walked away. If the ligaments tears enough and the bones are not close enough (in my case they were separated by 4cm) not close enough to grow back together, ever. MOST women do find relief after but not all. In my case I did not experience the PGP during pregnancy but rather during the delivery and you could actually hear the cracking/ tearing. I’m not sure what my results will be, but I’m hoping for the best. I experienced the same that all of the above listed- pain would come and go with exercise, worse during my cycle, my feet were numb when I woke in the morning, etc.

http://mutusystem.com Wendy Powell

Hi there, to clarify, as I said in my reply to Emily Vega1980 this article is about PGP/SPD NOT symphysis Diastasis, which you sadly have suffered with & which DOES require medical intervention. As you say, your bones had actually separated & needed to be relaligned & actually fused back together. This is not the same as *just* PGP pain
(that generally subsides after pregnancy & that can be relieved with appropriate strengthening & realignment exercises), but a separate condition. I hope that clarifies & more importantly, I hope you find
relief following recovery from your operation. Please keep us posted on your progress? Your experience will be valuable to others on this blog. Wishing you well, Wendy

Emily

Hi Wendy,
Thanks for this great blog! My whole pregnancy, I have been told by my doctor that I was experiencing round ligament pain and that there was nothing I could do for the pain besides resting and taking Tylenol. I began seeing a chiropractor just a little over a week ago and she believes I’m having pain because of a misaligned pelvis. She gave me a stretch to do, but I am going to try your stretches as well. I’m a little bitter knowing that I could have been doing something for my pain this whole time. (sarcastic “thanks doc”) However, I am happy to discover that there is some relief in sight!
Thanks again!
Emily

http://mutusystem.com Wendy Powell

You’re very welcome Emily! I hope you are able to get some relief & manage the pain. Wishing you well for the remainder of your pregnancy

Liz

Thanks for this article I been having this pain for a couple of weeks now and it’s getting a little too hard at times. To me it seems that when I lay on my bed at night time that’s when hurts the most and I get the burning sensation. It only lasts for a couple of minutes. Also shifting from one position to another one can be quite painful.

Anyways I’ll be trying the exercises I’m still 23 weeks pregnant so I guess i have still lots of time to work on this.
Jenrez10

This is very helpful! Just wanted to know if I should feel any pain at all during these exercises as number 3 super mum is particularly painful? Thank you for your reply in advance!

http://mutusystem.com Wendy Powell

If it hurts, don’t do it! A motto for exercise & for life… If an exercise actually hurts, it’s not doing you any good, so stop & refocus to make sure you’re doing everything in perfect form / technique, or (& if it still hurts) skip that move!

Crupnarain

This is very helpful and am glad I found this site. I’m in too much pain to do most of these exercises but the ones I can do, I will do a few times a day. I’m hoping the pain eases up a bit, because I have to work. I’m almost 13 weeks, is this something that was last the entire pregnancy? I have always been an active runner….any idea why this would happen to me so early on? Thanks! Christina

http://mutusystem.com Wendy Powell

It may last for your entire pregnancy…sorry! But following this advice will help you to ease & minimise pain as much as possible. Core strength & stability are the priority. I know its frustrating if you want to run, but don’t do anything that hurts! Instead focus on being as strong & supported as possible. I’m glad the advice helped.
Dizmurray

Hi there, I was interested in your post as I am on my 3 rd pregnancy and T 9 weeks really suffering with spd . I’m a keen runner and can’t stand the thought of having to stop but not sure if it will make things worse. Have you stopped running now?

Lindyp

These exercises have been so helpful to me! I didn’t realize what my pain was from at first, but once I figured it out and started the exercises the pain is almost all gone. Thanks! I’m 30 weeks now and feeling much better thanI was at 25

http://mutusystem.com Wendy Powell

That’s great Lindy! Wishing you well for the rest of your rpegnancy… & beyond

Yanam1192

When I was in my 3 rd trimester, I started having pain walkin, standing for long periods of time. When I mentioned this to my doctor, he didn’t make much of it. It has been 11 years now and I live with this horrible pain every day. Some days are better then others. I am very active , I go to the gym , lift weights, kick box, dance , etc. I pay for these activities dearly. Sometimes I can’t get out of my car or walk up the stairs. How can I manage my pain without going on pain medication? I need answers and am having a hard time getting any. What kind of doctor do I need ?

Katieb77

I see a physical therapist that specializes is pelvic pain and also a chiropractor and it has helped immensely. I had terrible trouble after my first pregnancy and this is what helped!
KS

I’m in the same boat. The pain started with my 2nd pregnancy, and it’s been 6 years since my 3rd and last baby and I’m still in pain. It comes and goes, but it seems to get worse when I’m running and doing lunges. So, it doesn’t go away
for everyone! Its extremely frustrating because there is little information for non-pregnant women. I’ve done physical therapy, with no results. I’m going to
try a chiropractor now. I dont get any relief from Advil or Tylenol. So, it’s just chronic pain that I’m dealing with. If anyone has some new ideas, I would love to hear!
http://mutusystem.com Wendy Powell

Hi there, I am so sorry for you, your condition sounds
terrible All that cardio & working out is causing you pain though, &
I have to say that there is never a circumstance when physical exercise should
cause us so much pain. You have fundamental mechanical (i.e. to do with your
bone & muscle structure) imbalances & issues that leaping around &
kick boxing are not going to help. You MUST come back to the fundamentals -
without first RESTORING your core & pelvic floor (you need to be strong… not
tight, strong) & in correct alignment, the pain is not going to go away
& your gruelling workout schedule is going to increase tension & pain
until your body REALLY tells you about it.
The doctor you need may be a Chiropractor, a Biomechanist, A Kinesiologist,
he/she may be an Osteopath or an exercise specialist who can work with you
one-to-one – my recommendation would be to explore these options, get referrals
& to stay open minded until you find the right one.
My advice to you first though is to back off throwing your body around &
causing yourself such pain & physical stress. Chronic (long term) pain is not OK, it’s not acceptable
& what you’re doing is causing it, you need to change what you’re doing.
Start with restoring & finding the muscles that are holding you in place -
you need to learn to engage & use your core & pelvic muscles, & to
stand & move with correct alignment.
Ivyray

I’m wondering if you’d had an xray to see how far the pubic bones are separated. If they are separated far enough it won’t matter how much muscle and core work you do, you will experience pain because you are out of alignment because of the separation. I recommend having an xray and then seeing a surgeon about possibly fusing the bones together. In my case I not only had separation but also was misaligned causing extreme hip pain because of the misalignment. I have just had the surgery and don’t know what the results will be but several surgeons told me that going on without fixing it would only cause more damage to my hips, back, etc.

Cstewart09

I am so thrilled I have come across this!!! My first pregnancy was great (I wish I could go back and NOT complain about that “awful” back pain). I’m a tiny woman and was not expecting to have a 9lb+, 23″ baby! Not only that, but he got stuck and instead of vacuuming him out or anything less invasive, the doctor shoved her hands up there too. It took 2 months for the bruising and swelling to go down. 4 months later I ended up with what the doctors describe as irritable bowel syndrome (they can’t figure out what it is), as well as a back that can’t/won’t stay aligned. Every 3 months like clockwork I start experiencing symptoms of severe depression, and within the week I can feel that my back has gone out. Also, I have the occasional numb/tingly feet, hands, and even sometime a single tingly toe? All of which started after I delivered my first.
Around 6 months in to my second pregnancy I lost my quality of life. I can remember the immense pain I had. It felt like my hips and pubic bones were flying all over the place. It was like I was dislocating bones/joints every time I moved. Nothing hurt more than my OB telling me it wasn’t SPD and to go home and take a regular strength tylenol. I couldn’t interact with my 2 year old, couldn’t host a birthday party for him, nothing. I was just lucky my son was a low energy child. He had no problems just sitting in the living room with me. But what an awful way for him to spend 3 months of his life! I still remember my delivery as well. The pain was brutal, I couldn’t sit on a birthing ball, walking/swaying my hips was a killer. I opted for the epidural. Unfortunately I had even more trauma from him. I remember after the epi wore off, I needed to pee. I tried going to the washroom and I just screamed standing. My whole pelvis felt like it was broken. Labor and delivery (which I’ve experienced sans epidural before), was NOTHING compared to that pain. I needed 2 nurses to wheel me and have that floating seat to go. I cried in pain the entire time. It took a while before I could move without pain.
Now here I am, 2 years later. I am 14 weeks pregnant and the clicking in my hips and pelvic pain has started. I walk around grasping my self for support. This time I have a midwife which I hope equals better care and someone who listens and helps. I will be starting these exercises today and I hope soon I will be under the care of a physiotherapist and maybe even a chiropractor. I’m only 3 months into this pregnancy. I can’t imagine 6 months of this pain and torture. Especially when my first is laid back, but my second is a hellion (to the point where friends and family won’t take him even for a drive..). No idea how I’m going to make it through this if I get no help for the pain:(

http://mutusystem.com Wendy Powell

Wow. You poor woman, & I can’t imagine how scared you
must feel knowing you have this pregnancy & birth to get through now… the most helpful thing I can say to you is that you MUST get your medically trained caregivers to take you seriously this time. You’ve written it down here – show this to your doctor or physio/chiro. The exercises described in ex article will help to strengthen your core & pelvic region & alleviate discomfort in most cases of SPD… but if the pain is too much then you need more than I can offer in this context of 1. Not dealing with you on a personal level & 2. pain that is outside my realm of expertise to diagnose or treat. All of the hints & tips & facts in this series of
SPD articles are relevant to you & will help. But you need more than I can give in this context in terms of pain relief & personally prescribed support. Please keep knocking on those doors until someone really LISTENS to you. Tylenol (equivalent to Paracetemol for the UK readers) is not going to cut it, & yet again women are being let down by simply not being taken seriously by certain professionals. Good luck & please keep us informed of your progress
through this pregnancy.
Talk2megorgeous

Sorry to hear this, I also suffer from SPD and do stretches everyday which helps. Unfortunately there’s nothings that can be done as relaxin does help soften bone and joints but when too much is produced then it becomes damn painful in the pubic region ESP. Hope your pregnancy goes well, my SPD also started early with this second pregnancy

GOOOGLEGIRL7

Thanks for this article. Is there any way you would be willing to do a quick visual demonstration of these exercises on youtube? The descriptions are good but i do great with visuals!