SPD (Symphysis Pubis Dysfunction) or PPGP (Pregnancy-related Pelvic Girdle Pain) is severe pelvic pain which results from excess levels of relaxin softening your pelvic ligaments in preparation for labour and childbirth.
Fortunately, there are a lot of things you can do at home in addition to your professional treatment sessions to ease the pain caused by SPD. You can also tweak several of your everyday activitiesin order to make them easier and lower the risk of aggravating your SPD.
- Get on your hands and knees. This position is the perfect way to rest as it releases the pressure the weight of your baby puts on your pelvis. You can also trying arching your back as you exhale and holding that position for 5-10 seconds before releasing and repeating the move. This is also the perfect position if you want to have sex. Sitting on your birth ball will bring you some relief too.
- Keep your legs closed. Swivel out of the car, instead of stepping out of it, a plastic bag on the seat can help you swivel easily. Bring your knees as close as possible to your chest or stomach when you're lying down. If you’re sitting down and need to spread your legs to get up, arch your back and stick out your chest first to release the pressure off of your pelvis.
- One by one. Climb stairs one at a time, which means both feet should be on the step before you attempt to climb the next one.
- Sit down.When you’re changing your knickers or trousers sit down rather than trying to balance on one leg.
- Get help. You won’t be able to do all of the chores, errands or mummy duties you need to on your own, so get some help from your partner and friends and family.
- Wear flat, supportive shoes. Sorry ladies high heels are out of the question if you have SPD.
- Sleep on your left side with a pillow between your legs.
Activities to avoid:
- Anything that gives you pain. However, be as active as possible when it comes to those activities that don’t cause you any pain.
- Heavy lifting and pushing. This includes the supermarket trolley and an infant on your hip.
- Swimming breaststroke, even if you don’t feel any pain.
- Standing on one leg.
- Crossing your legs or sitting on the floor.
- Sitting or standing for long periods.
- Using only one hand to carry things.
For more support visit the Pelvic Partnership