Exercise – Symphysis Pubic Dysfunction (SPD)

What is symphysis pubis dysfunction?

Also known as SPD (symphysis pubic dysfunction), pelvic girdle pain, diastasis symphysis pain.

Pelvis instability can be extremely painful or just mildly frustrating and can happened to anyone but is more commonly during pregnancy and  due to the pregnancy hormones Progesterone and Relaxin bieng realised to early in pregnancy.

Most times it will go after delivery, however a small amount of women will still experience it post birth.

The 2 hormones Progesterone and Relaxins are designed to loosen the ligaments.This loosening of the ligaments needs to happen during pregnancy so you can give birth as it widens your hips. This is how the problems arise.

You have 2 joints in your pelvis. The Sacroiliac Joint in the center of your pelvis and at the bottom of the pelvis is your Symphysis Pubis Joint. Muscles and Ligaments cross these joints.

Your pregnancy hormones cause the ligaments to loosen which makes them longer and weaker it also make the joints become unstable in your pelvis.

A small amount of movement is ok but too much movement causes increased pelvis instability which then leads to aches and pain. Instability in the sacroiliac joint or the symphysis pubic joint can cause either SPD, Sciatic Pain or Both. You can feel a number of pains and symptoms associated with Pelvis Instability:\Pain at the symphsis pubis joint- can feel like a hot poker type of pain

• Pain in the groin which radiates into your abductors (inner thigh muscles)
• Pain whilst walking and you can start to waddle during your 2nd Tri-mester
• Increased pain standing on one leg
• Pain and aches around your hip and lower back

Is this Avoidable and how can I avoid this?

With corrective exercise and good pregnancy posture you can help minimize pelvic instability.

Increased Pelvic instability is caused by weaknesses in your gluteus maximus and gluteus medius muscles; these are your hip stabilizing muscles. Many women suffer from weak ‘glute’ muscles as we just don’t use them! We sit down on them for long periods, have poor posture and adopt standing and seated positions along with carrying young children incorrectly which all increase muscle imbalances!

If you can increase the strength in these 2 muscle groups it will reduce the chances of developing lower back and hip pains associated with pelvic instabilities during your pregnancy and beyond.

Strengthening the muscles at any stage during your pregnancy will be of great benefit. These exercises should also be performed post pregnancy to avoid pelvic instability post birth.

Find out how the Pregnancy Exercise Programs can help you!

The Pregnancy Exercise Programs have taken years to develop. They are packed full of advice and ALL the information you need to stay healthy and active during your pregnancy, post natural and c-section births.

Learn to avoid or reduce painful symptoms and abdominal separation during pregnancy and return to your pre-pregnancy shape healthier and stronger. 

Program is available globally! Click Here

Pregnancy Exercise has kindly provided us with a 10% Discount Code "ABDOEX".

You can contact Lorraine, if you have any questions relating to this article or exercises on reducing Symphysis Pubic Disfunction or Pelvic Girdle lorraine@pregnancyexercise.co.nz

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Wearing a Pregnancy Support binder to reduce pain and discomfort!

Most specialist will recommend wearing a Pregnancy Support Band during pregnancy to relive the symptoms of painful pregnancy conditions such as Symphysis Pubic Disfunction or Pelvic Girdle. 

Pregnancy Support Band

The support you can trust!

*Belly Bands products and information is to be used in conjunction with Doctors care and does not substitute for a Doctors care. Any fever or signs of infection please call your Doctor.