If you’ve had it, then you know what I am talking about. It can happen during pregnancy and feels like sharp or shooting pubic bone or groin pain when you roll over in bed, take a step, stand on one leg getting dressed or get out of the car. Pubic symphysis pain (also known as SPD) during pregnancy is due to an increase in hormones causing your joints to get loosey-goosey, which allows your pelvis to expand to accommodate a growing fetus but can also lead to instability and pain. Below are some tips to help.
Get a compression or maternity support to keep your joints supported. My faves are the Serola belt and MomEZ maternity support. You will want to wear this throughout the day and with activity, and it’s not typically necessary to wear at nighttime.
Modify your activity
This may sound like common sense, but avoid activities that cause yoru symptoms to be worse. This may include certain yoga poses, running, lunges or activities that cause your to widely separate your knees and thus stress the pubic bone. When walking take shorter steps. When going up or down stairs try going up sideways one foot at a time. Lean on a grocery cart, stroller, or even use a rolling walker to take some of the weight off your pelvis when moving around.
When you sleep put a pillow between your knees. Squeeze the pillow when rolling over in bed and keep your knees together when getting out of the car. Activities that separate the knees widely may pull on the muscles and ligaments that attache to the pubic bone and cause pain.
Sit down when getting dressed, putting on socks and shoes or shaving your legs. Standing on one leg during pregnancy can shift and shear the pubic bone joint and compromise balance. Sitting down will help minimize and prevent pain during activities like getting dressed that cause you to stand on one leg.
Seek Physical Therapy
Hope this helps keep your lady bits from lighting up!
Sara Reardon PT, DPT, WCS is the owner of NOLA Pelvic Health and founder of The Vagina Whisperer, a resource for online pelvic health education and therapy to help women worldwide with pelvic health conditions. She is a board certified women’s health physical therapist with a special interest in treating pelvic pain and pregnancy and postpartum conditions. She is a mom, wife, Saints fan and wanna be yogi.
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