7 Tips to reduce SPD pain

This time I'm going to write about a very uncomfortable issue that can happen in pregnancy, and I write it from personal experience. Symphysis Pubic Disfunction.

Picture source: Symphysis Pubis Dysfunction And Prenatal Massage - Maternal Massage (maternalmassageutah.com)

While most of my time was relatively easy during my first pregnancy, around the last month or two I started to have sudden sharp pain at certain movements at my pubic bone. The pain was quite strong and immobilising for a moment, so I researched it as soon as I could and realised I had the so called SPD (symphysis pubic disfunction), or nowadays called PGP (pelvic gridle pain). I made the necessary modifications of my movement and managed to keep it's occurrence to a minimal until my labour at 41 weeks 4 days. While the pain wasn't constant, I could still regularly feel it postnatally and it took me about 6 months to be able to forget about it.

My second pregnancy was different, I haven't even reached the end of my first trimester when SPD made itself welcome in my body... didn't even ask permission... rude!

Can't deny that being 6 years older the second time played a role in this, but my lifestyle was completely different too. I was regularly doing exercises during my first pregnancy being a PT and Zumba instructor, during my second pregnancy I was working as a dental nurse with no structured physical activity in my schedule. I knew exactly what to do apart from mentioning it to my lovely midwife who referred me to a physiotherapist through NHS. While I am very grateful for what they do, the structure of the treatment didn't resonate with me (one online session showing exercises and a printout). I am one of those who thrives in live, in person activities. So I was looking for a local qualified professional. For my luck a colleague of mine have already been talking about her Pilates instructor who was a physiotherapist too, and as I looked her up, I knew she was the right person for me. I signed up for one of her in person group classes and already after 2 sessions I started to feel the difference. I kept on going to her classes, once a week, right until the week before my labour (which was a Wednesday while her classes were on Thursdays). I am very grateful for her, as the exercises made my body be more resilient to this pain. It still took me more or less one year postpartum to feel confident I would not feel the pain again at most of my moves, but I must be careful with certain steps I take.

In the meantime I also got qualified in designing pre- and postnatal exercises and I am very happy to help wherever I can.

SPD is a quite common side effect of being pregnant, 1 in every 5 pregnant woman suffers with it. This is a very uncomfortable pain at the front joint of the pubic bones and can significantly lower the quality of life while limiting mobility too.

If you are one who suffers with SPD, then follow these 7 tips to reduce SPD pain:

1. Distribute your bodyweight evenly between your two feet when standing.

2. Avoid 1 leg stands, especially for prolonged times.

3. Avoid split leg stands, do squats instead of lunges.

4. When getting out of the car keep your legs together and turn your whole body with both legs getting out of the seat.

5. Work on your core muscles with special attention on glutes.

6. Avoid balance exercises.

7. Work on your pelvic floor muscles. Do your Kegels!
   

These essential actions made a difference for me already within a few weeks. Try these out for at least 2 weeks for any results starting to show.