Pain in the pubic symphysis (the front of your pelvis), is very common during pregnancy. The pubic symphysis is made to loosen and slightly separate during childbirth. However, if it becomes too unstable during pregnancy, it can become a source of unpleasant or debilitating pain. The technical term is SPD, or symphysis pubis dysfunction, & it is often first felt while rolling over in bed (If you know, you know).
Here are some useful tips to manage this condition:
· Avoid doing any one-legged tasks such as lunges, one-legged squats, unnecessarily going up and down stairs, or hiking on uneven terrain.
· When rolling over in bed, squeeze a pillow between your knees and move your whole pelvis as one unit.
· When getting out of the car or out of a chair, bring your knees together and get up using both legs instead of one.
· Sit down to put on pants, socks and underwear.
· While seated, squeeze a yoga block (or a ball) between your knees several times per day. This will strengthen your inner thigh muscles and can also reset the pubic bone.
If these home remedies are not working, try chiropractic care to help reset your pelvis. People often have rotation of their pelvis during pregnancy as the body is going through rapid changes while it tries to accommodate the growing baby. At Pure Light Chiropractic, we practice Webster Technique, a technique specifically designed to help bring balance to the pelvis during pregnancy. Please contact our office if you have any questions.