Pubic symphysis disorder, or PSD, is more commonly known as SPD, or symphysis pubis dysfunction, and generally referred to as pelvic girdle pain. During pregnancy, the hormone relaxin loosens your ligaments and joints to accommodate your growing uterus. The ligaments of the symphysis pubis, or pubic bone joint at the front of your pelvis, also softens in preparation for childbirth. Ligaments that soften and stretch too much can result in intense pelvic pain, which can be debilitating in some cases.
Contraindications
Pelvic pain during pregnancy can be especially acute as your growing uterus increases pelvic pressure, making certain movements, such as getting up, even more of a challenge. Any exercise or movement that involves opening your legs can exacerbate pelvic pain and cause injury. Avoid squatting and lunging. Get out of the car or roll over in bed with your knees together, moving your legs together as one unit. Avoid or limit weight bearing activities, including walking, which can worsen the pain. Swimming can provide relief, but avoid strokes that require you to open your legs. The backstroke is sometimes recommended. Don’t perform any exercise that your health care provider hasn’t specifically recommended for you.
Kegel Exercises
Strengthening the muscles that support the pelvis can help alleviate pelvic girdle pain. Kegel exercises tone your pelvic floor muscles, or the hammock of muscles at the base of your pelvic cavity that support your lower internal organs, including your bladder, bowels and uterus. The muscles that you use to prevent yourself from passing gas or stop the flow of urine are your pelvic floor muscles. Practice Kegels after elimination to avoid the risk of developing a urinary tract infection. Work up to contracting your pelvic floor for 10 seconds, followed by a 10-second rest. Repeat the exercise 30 times throughout the day.
Pelvic Tilts
Pelvic tilts gently stretch your lower back, a common area of pregnancy discomfort that can be even more achy for PSD sufferers. They also strengthen your lower abdominal muscles. You can perform them in a number of positions, including against the wall, on your hands and knees or seated on an exercise ball. Sitting on the ball is your best option, because it takes pressure off of your pelvis. Place your feet flat on the floor and keep your knees together. Sitting tall, tilt your pelvic “bowl” forward and up, tucking your tailbone into the ball and flattening your lower back, while keeping your hamstrings, quadriceps and glutes as relaxed as possible.
Cat Stretch
The cat stretch is commonly prescribed to help alleviate pelvic girdle pain and, more generally, can help you stretch out your back to counteract the tightness brought on by carrying extra belly and breast weight. Kneel on the floor, taking care to keep your knees together or just very slightly apart. Place your hands on the floor so that you’re in tabletop position, your hands under your shoulders and your back parallel to the floor. Keep your lumbar spine neutral, or slightly curved. Inhale. Exhale and draw your abdominal muscles in as you round your back up toward the ceiling. Inhale to return to a neutral position.
