Tolerating pain, especially in your pelvis, can make you feel compromised in everything that you do.
1 in 4 pregnant women may experience some pain at their pubic bone. It may seem common to have pain in your pelvis during pregnancy with the stress on the body of supporting the extra weight of the growing baby – but suffering from pain at the pubic bone is not something to settle for as a normal pregnancy pain.
It is known as Symphysis Pubis Dysfunction (SPD), and I wanted to write to you today about this because I have seen many women successfully manage this pain through safe pelvic floor and core exercises and other support to minimize & eliminate their pain during pregnancy.
Check out my article below on Pelvic Pain and SPD to learn more about the symptoms and guidelines for movement.
Here is a quick video of simple exercises to stabilize the pelvis.* This is the 5th of 5 Prenatal Pilates Videos.
*If you are in a lot of pelvic pain and it is acute I would recommend speaking with your doctor before performing any exercises.
Click here to watch!
My Invitation to you this week:
Please share this video & article. This is important info for any new mama or Dynamic Mama-to-be to know about!
Pain is not something to tolerate and with special attention and care may be able to be managed.
If you are experiencing any level of pelvic pain – let me know.
I’m here to support you. I’m happy to connect about how I can help you and provide you with resources.
Wishing you radiant health,
Pelvic pain is not something to take lightly
Symphysis Pubis Dysfunction
A condition that I have been hearing about frequently from women has been symphysis pubis dysfunction (SPD). This is a condition associated with pelvic instability and pain at the pubic symphysis (the joint at the front of the pelvis known as the pubic bone). This is a common condition to arise in pregnancy and childbirth and can sometimes persist postpartum.
The symptoms of SPD can range from feeling like a dull aching sensation at the pubic symphysis to a sharp, burning or searing pain. It can sometimes be extreme & quite disabling by making difficult to walk, climb stairs, or even stand.
It is really important to get an early diagnosis to help prevent the symptoms from becoming worse or persisting longer. If you feel any discomfort in your pelvis do not over look it. See your obstetrician, gynecologist or general practitioner for diagnosis and advice on treatment.
To help eliminate pelvic pain it is important to stabilize your pelvis. This can be done with simple pelvic floor and core stability exercises, with the aid of a pelvic support device, and specialized Chiropractic care can help to align your pelvis. If you are pregnant speak with your midwife or obstetrician about how you made need to adjust your birth plan. If pain is very debilitating it could be helpful to also see a pelvic floor physical therapist for advice on moving through your every day.
It is important to notify your Pilates or Yoga teacher, fitness class teacher, or personal trainer as you will need to modify and possibly discontinue some movements.
General Movement Guidelines:
- Engage your pelvic floor muscles to support actions during which you experience pain
- Avoid stairs
- Limit changing levels frequently, such as sitting and standing
- Do not split your legs open wide or straddle over things
- Sit down while doing every day tasks as much as you can
- Avoid carrying things or lifting items
- Limit rotating movements and turning from side to side
- When turning over in bed – bend your knees, engage your pelvic floor & abdominal muscles and squeeze your legs together to roll over to the other side
- While sleeping place a pillow in between your legs to help stabilize your pelvis
- Wear comfortable and supportive shoes with no heel or with a low heel
- Rest often, do not push yourself – if you begin to feel discomfort sit down and let yourself rest.
I have many resources of supportive exercises, practitioner’s who help relieve pelvic pain, and tools that can be used in your everyday. If you are curious about pain or discomfort that you are feeling in your pelvis I am here to help you. I am happy to support you to find the resources to feel better and more free. Click here to email me and I’d love to help!