SPD/pelvic pain - what helped you?

mangomimosa

At 30 wks, I'm noticing more & more pain in my pubic symphysis. It is especially bad after I walk on the treadmill - so frustrating, as Google says that staying active is key! I will talk to my midwife, but I'm wondering if any of you ladies have found a way to cope with this. Any particular exercises seem to help? What about belly support belts? Anything else? Or am I just SOL until March? I've seen a lot of suggestions on various websites but wanted to hear from real women. Thanks!

Stephij1

There isn't much that has helped me, but I found that putting something small (a cup, a rolled up towel, etc) between my knees and squeezing it helps tone the pain down a little. I had to stop walking for exercise too. It made it so much worse. Yoga has been good though.

mandi195

My OB nurse basically told me it'll only get worse until delivery. It's insane, and painful like I can't believe, but only 10 weeks to go!

mangomimosa

Thanks ladies!!

jennypolkadots

Ah! Yes! Mine started right at 30 weeks. When I went to see the chiropractor, she could easily feel the space between my symphis pubic bone and it was really painful. Mine is what I consider pretty mild (I'm not bed ridden!) and because I got proactive right away, I think that's why it has not gotten worse at all. If anything, I feel better now than at 30 weeks and I'm about to be 36 weeks. Here are the things that have helped a ton.

Kegel exercises and deep squats to strengthen the pelvic floor (and support pelvic stability). I did these all throughout pregnancy and was told that my SPD would be way worse if I didn't have such a strong PC muscle. 

Going to a good chiropractor. I switched to a female who is also trained in the Webster technique so she has a lot of specific training on fetal positioning and pregnancy. Pelvic adjustments can really hurt, but seem to help a lot. Now I am staying nicely aligned.

One exercise that the chiropractor gave me for SPD is to take a plastic ball (I got a cheap $2 one at a sports store that is probably 8 inches diameter. Place it between your legs and squeeze for 10 seconds, then release. Do this 20 times, or more if you feel up for it. 

Hot epsom salt bath followed by an ice pack. I only use an ice pack if I am really having a lot of discomfort or am about to go exercise and want better mobility. The epsom salt helps all of the muscles around your pubic bone relax and the ice will ease inflammation of the pubic bone. 

Avoid anything that will pull the pelvis apart. In the Bradley Method they tell you to sit with your knees out in a butterfly position and have your spouse apply gentle pressure to your outer thighs while you push against. This opens the pelvis. I was doing this before my mild SPD started and the chiropractor said NEVER do that. It's fine for most women, but with SPD your pelvis is readily spreading and this can cause serious damage. 

At my work desk I sit on a 65'' exercise ball which is way more comfortable and doesn't cause the public stiffness that my chair did. It wasn't hurting when I sat, but if I sat for a while and then got up to walk it really ached. For my height I technically need a 55'', and I have one at home I sit on all the time, but it wasn't high enough for my work desk.

On a positive note, my midwife told me that the spreading of the pelvis can be a very good sign for your labor. It means that your pelvis is readily opening and getting ready for birth, which can aid in an easier/faster delivery. That's not always the case of course, but it does make sense. 

mangomimosa

@jennypolkadots‌ thank you SO much for taking the time to respond -- that is all really helpful!!

jennypolkadots

@mangomimosa - No problem! I remember at 30 weeks when the pain started it really upset me because I was thinking I still have 2-3 more months and it will get so much worse. It was really overwhelming. I swear it hasn't gotten worse at all though, it really is a whole lot better. It just takes being mindful and diligent with exercises and doing what you can to support a stable pelvis. At least that's been my experience, but I know everyone is different. 

Good luck and I hope you feel better!! 

winterbride1989

I was just diagnosed with this a couple of days ago and my OB said the best thing to do is rest. She specifically advised against exercise for it as it will only strain the ligament. That said I apparently have a very bad case and was told to use a wheelchair until delivery because they are afraid it will snap.

pixieprincss

I had an extreme case with DS1 that has never fully resolved (very rare), so I wrote up all of my experiences through two pregnancies and 4 years in this blog post. As you'll discover in my story (and my two very different approaches through the pregnancies), pretty much everything my OB told me was wrong, and I am so thankful that I sought additional opinions for my second pregnancy, and for this one I've already started off with pelvic PT and chiro care.

vpeazy

i'm almost 34 weeks now, and since my little princess has moved up, I cannot tell you the relief I have felt! Before now, it was horrid, horrid pain! I slept with a pillow between my knees, and NEVER sat on hard surfaces...I did buy a compression girdle and it helped. Don't get put your pants on standing up, sit and do it. Don't do anything one footed either. The pain is almost unnoticeable now! good luck! Hang in there! This is my 4th baby, and I've had it every pregnancy beginning with my second. It is torture I know!

deux

I cannot recommend a good chiropractor enough. Someone who specializes in pregnant women. I went from constant pubic bone and SI joint pain to nothing - literally no pain - in one adjustment. One side of my hip was torqued forward, causing uneven pull on my ligaments. He also resolved some neck pain I'd been having. Another bonus - I'd been having lots and lots of uncomfortable BH, which I thought was just normal for being 33 weeks, but after the adjustment I stopped having them. Being out of alignment was irritating my uterus apparently. Also, it made my whole belly visibly smaller, higher, and feels sooo much more supported. I walk around and done even notice this big belly hanging off me.

babymlj

I had issues very early in thia pregnancy (first trimester) and I found a good chiropractor specializing in pregnancy. I don't go to the chiropractor normally and it had probably been 10 years since I had seen one. I cannot tell you the difference. 8 was having trouble walking and in extreme pain every day. I went three times and the pain was gone. I will continue with follow ups until the end of pregnancy (every 4 weeks). My ob recommended mine, hope you are able to find someone to help.

becnicole0210

Thank you for posting this. I have been having alot of pelvic pain this week. I'm 31 weeks. Looks like I will be looking for a chiropractor.

kinseykinz

winterbride1989 said:

I was just diagnosed with this a couple of days ago and my OB said the best thing to do is rest. She specifically advised against exercise for it as it will only strain the ligament. That said I apparently have a very bad case and was told to use a wheelchair until delivery because they are afraid it will snap.

HOLY CRAP!....

I will no longer complain about mine, and mine can sometimes bring me to my knees.  Totally feel bad for you right now.  OMG do NOT snap your pelvis. 

nicolerae90

I need to start PT now...well see how it goes.

Curlygirl84

I've been in PT for this since 24 weeks and it's been a godsend. I think both the adjustments and the strengthening exercises work wonders. Also lots and lots of rest, as frustrating as it is if you're an active person, is necessary. I'm slowly and stubbornly realizing my limits.

mrsarch1121

I purchased a pregnancy specific support belt on Amazon. My dr said I would get great relief from it and she was right! It's comfortable to wear and usually reduces or eliminates my pain without needing Tylenol. Everyone is different so listen to your body. If the treadmill makes it worse then lay low for a bit. The more movement I do without the support belt the worse I feel. I am 33 weeks now and it started about 22 weeks for me. The belt has completely changed everything for me. Good luck!

jschultz523

Ask your midwife for a referral to a physical therapist, preferably a women's health specialist. There are many highly effectivetreatment options utilizing a combination of manual therapy techniques and therapeutic exercises.