Pubic symphysis pain, commonly known as symphysis pubis dysfunction (SPD), affects around 30% of pregnant individuals. SPD manifests with symptoms such as localized tenderness, discomfort during specific movements like turning in bed or getting in and out of a car, and shooting pain in various areas like the lower abdomen, back, pelvis, perineum, and thighs.
This discomfort can make daily activities challenging, impacting mobility and overall well-being. At Mend Colorado, our Boulder and Lafayette physical therapy clinics are dedicated to providing comprehensive care for individuals experiencing pubic symphysis pain during pregnancy. Discover practical tips to manage and alleviate this discomfort, ensuring a more comfortable journey to labor and delivery.
Tips to Relieve Pubic Bone Pain During Pregnancy
1. Move as a Unit
The pubic symphysis joint undergoes shifts during lower extremity movements, especially when the hips move apart from the midline. To alleviate pain, consider rotating on the seat when getting in and out of the car, allowing both legs to move together. When turning in bed, keep the knees together by using a pillow for support. Additionally, modify exercises to avoid joint stress; opt for squats, bridges, wall sits, or deadlifts.
2. Keep Exercising
Research indicates that weakness in the hips and pelvis is a risk factor for developing SPD in pregnancy. Targeting the gluteal, hip, pelvic floor, and deep abdominal muscles with appropriate exercises can help support the pelvis. Exercise during pregnancy is very important and can help SPD so it should not be stopped. Find a pelvic PT to help you find how to continue exercising in a pain free way.
3. Use External Support
Address deficits in “force closure” of the pelvic joints with external support. Pregnancy belts, such as the serola belt, or other SI belts can offer support. At our Lafayette and Boulder physical therapy clinics, we also specialize in taping, providing sustained support that can be worn for multiple days.
Additional Tips for Having a More Comfortable Pregnancy
1. Mindful Rest and Smart Sleep Positions
Consider adopting positions that minimize pressure on the pubic symphysis during rest and sleep. Place a pillow between your knees to maintain alignment and reduce strain on the pelvic joints. Experiment with different sleeping positions to find what works best for you, ensuring a more restful night.
2. Pelvic Floor Exercises
Incorporate gentle pelvic floor exercises into your routine to enhance stability in the pelvic region. When performed correctly, Kegel exercises can contribute to pelvic floor strength, potentially alleviating some of the discomfort associated with pubic symphysis pain.
Remember, everyone is unique, and what works for one person to relieve pubic symphysis pain in pregnancy may differ for another. At Mend Colorado, our team of specialists in Boulder and Lafayette is here to provide individualized support and guidance. Schedule a consultation to discuss your specific needs and explore tailored strategies to manage pubic symphysis pain effectively. We are committed to ensuring your pregnancy journey is as comfortable and enjoyable as possible.