Pubic Bone Pain

Last Updated:

Pregnant Belly

Pubic bone pain (also known as SPD) can cause a lot of discomfort during pregnancy and postpartum. Your body has an increased amount of the hormone Relaxin hormones that causes all your joints to get loosey-goosey, which is a good thing as is allows your pelvic bones to spread with a growing fetus. However, it can lead to instability and pain in your pubic bone and sacroiliac joints as well.

SUPPORT

A must is getting a compression or maternity support to get your pelvic bones supported. Wear that Serola belt ALL of the time right, especially with exercise, which should only be walking, swimming, gentle yoga, and nothing high impact if you are experiencing pain.

SLEEP

When you sleep on your side at night, place a pillow between your knees. When you rollover in bed have a pillow between your knees and gently squeeze it as you roll onto your side. You can wear the Serola belt to sleep if you have the pain at nighttime, too.

STABILIZE

You can also perform a gentle pelvic floor (kegel) and abdominal contraction when you lift your kids, carseat, box, something heavy. This will help stabilize your pelvis before you pick something up.

AVOID

Avoid certain movements that can cause pain, like standing when getting dressed, putting on socks and shoes or shaving your legs. Sit down instead. Avoid getting in and out of your car with one leg at a time. Keep your legs together and turn to your side instead of putting one leg out and then another.  Avoid separating your legs really wide which would tug on that pubic bone (sounds weird but for instance avoid doing a deep squat, child’s pose, butterfly stretch, lunges, or Pilates reformer work).

__________________________________________________________________________________________________________

Are you currently pregnant or planning to conceive? If so, make sure to download my FREE resource — How to Prepare Your Pelvic Floor & Core for Childbirth + 8 Must-Dos for C-Section and Vaginal Deliveries.

_________________________________________________________________________________________________________

Some links may be affiliate links. The products we recommend are products we use or recommend to clients.

Join The V-Hive

Online pelvic floor fitness programs from a board-certified Women’s Health Physical Therapist. Your first week is free.

Free Pelvic Floor Guides

Download these free guides for some simple, do-able, totally-not-weird tips to take better care of your down there.

You might also like…

How to Prevent Tearing During Birth

How to Prevent Tearing During Birth

Childbirth can feel intimidating. And we often come into labor and delivery with a lot of questions… How painful will this *actually* be? Am I going to poop? How to prevent tearing during birth? Perineal tearing during childbirth is a common fear—and something we’ve...

read more
Pelvic Floor Therapy During Pregnancy

Pelvic Floor Therapy During Pregnancy

Pregnancy changes our bodies in extraordinary ways. But pain and discomfort during pregnancy aren’t inevitable! Pelvic floor physical therapy during pregnancy is one way we can proactively take care of our body. And the earlier we can start, the better. The Benefits...

read more

Join the V-Hive waitlist!

Enter your name and email below and you'll be the first to know when our new membership launches.

You have Successfully Subscribed!

How to Take Great Care of Your Pelvic Floor

6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems

Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.

Thank you! Check your inbox.

How to Take Great Care of Your Pelvic Floor

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

5 Myths We’ve Been Told About Pregnant Bodies

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

4 Signs of Pelvic Floor Muscle Tension

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

How to Prepare Your Pelvic Floor & Core for Childbirth

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

6 Exercises To Strengthen Your Pelvic Floor and Core

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!