This time I'm going to write about a very uncomfortable issue that can happen during pregnancy, and I am writing this from personal experience.

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

What is SPD (Symphysis Pubis Dysfunction)?

SPD (symphysis pubis dysfunction) is a type of pelvic girdle pain affecting the front of the pelvis. SPD is a condition caused by increased movement or instability in the pubic joint, where the two sides of the pelvis meet.

My experience with SPD during pregnancy

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 pubis dysfunction). I made the necessary modifications of my movement and managed to keep its 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 hadn'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 the 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 personally thrive in live, in-person activities. So I was looking for a local qualified professional.

Fortunately, a colleague of mine had 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 still be careful with certain steps I take.

What causes SPD?

Due to relaxin (one of the pregnancy hormones) all our joints become more mobile. This creates increased joint instability and, with the increased load on the pelvis, this can cause local pain and restrictions in movement, such as while walking or sitting down. You can read more about the body changes due to pregnancy in this post.

How SPD affected my daily life

As I mentioned above, I was having pain during everyday activities, such as walking, going up or down stairs, squatting to sit down, entering or exiting our car. The symptoms can linger well over pregnancy, as it did after both of my children were born.

During my pregnancies I also got qualified in designing pre- and postnatal exercises and I am very happy to help wherever I can.

7 tips to reduce SPD pain

SPD is quite common side effect of pregnancy, 1 in every 5 pregnant women 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 suffering with SPD, then follow these 7 tips to reduce SPD pain:

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

2. Avoid standing on one leg, especially for prolonged periods.

3. Avoid split-leg stances (one leg forward positions), 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 core strength, with particular focus on the glutes.

6. Avoid balance exercises.

7. Include pelvic floor exercises (such as Kegels)
   

These changes made a noticeable difference for me within a few weeks. Try these consistently for at least 2 weeks before assessing changes.

When to seek help for SPD?

If your SPD symptoms persist, worsen, or significantly affect your daily activities, it is important to seek professional support. A physiotherapist specialising in pregnancy or postnatal care can help guide you with appropriate movement strategies and exercises. Look out for the following:

• persistent or worsening pain

• difficulty walking or climbing stairs

• pain affecting sleep or daily tasks

• pain continuing after childbirth

If you are experiencing SPD, my postnatal exercise classes in Bracknell can help you move more comfortably and safely.