Pregnancy is a beautiful journey, but it can also bring about unique challenges, one of which is Symphysis Pubis Dysfunction (SPD). As a postpartum personal trainer, I've had the privilege of working with many women who have experienced SPD during and after pregnancy. In this blog post, we'll delve into the causes of SPD, how it can affect you, and explore various treatment options to help you regain your strength and mobility.

Understanding Symphysis Pubis Dysfunction

The pubic symphysis is a cartilaginous joint that connects the two halves of your pelvic bones at the front of your pelvis. During pregnancy, the body undergoes significant changes to accommodate the growing baby, and the hormones released during pregnancy can affect the ligaments that support this joint. This can result in Symphysis Pubis Dysfunction characterized by pain and discomfort in the pelvic area. Sometimes affectionately referred to as “lighting crotch.” Vivid, I know, but this is the best definition that truly describes what it feels like to experience SPD.

Causes of Symphysis Pubis Dysfunction

1. Muscle Weakness: Weak pelvic floor muscles and core muscles, or imbalances in the muscles, can contribute to SPD. These muscles play a crucial role in supporting the pelvic area, and their weakness can lead to increased stress on the pubic symphysis.

2. Cartilage Receding: As pregnancy progresses, the hormone relaxin can affect the cartilage in the pelvic joint, causing it to become more flexible. In some cases, this can lead to cartilage recession and SPD.

3. Both of the above: Oftentimes we will see muscle weakness, or imbalances, and the cartilage recession combination will contribute to the experience of SPD.

Treatment Options for Symphysis Pubis Dysfunction

1. Pelvic Floor and Core Strengthening: One of the most effective ways to address SPD is through targeted exercises that help to relax and then strengthen the pelvic floor and core muscles. Working with a postpartum personal trainer or physical therapist can help you develop a customized exercise program to address your specific needs.

2. Pelvic Support Belts: Some women find relief from SPD by wearing pelvic support belts. These belts provide additional support to the pelvic area, reducing pain and discomfort.

3. Manual Therapy: Physical therapists, massage therapists and chiropractors with experience in women's health can provide manual therapy techniques to help alleviate pain and restore proper alignment in the pelvic region.

4. Modified Exercise Routine: If you're experiencing SPD, it's essential to modify your exercise routine. Avoiding high-impact activities can help, and eliminating single leg exercises from your routine until the SPD subsides. Never underestimate the benefits of a good walk! (While this is technically a single leg activity getting the lower body warmed up gently can be helpful.)

5. Posture and Body Mechanics: Proper posture and body mechanics can make a significant difference in managing SPD. Learning how to move and lift objects correctly can help reduce strain on the pelvic joint. For example, rolling over in bed or getting out of a car may be a two-leg activity for the time being, when moving one leg in rolling over, move the other leg at the same time, not just after. Keeping the separation from spreading in these movements can help to relieve pain.

6. Rest and Self-Care: Don't underestimate the power of rest and self-care. Adequate rest allows your body to heal, so listen to your body and take breaks when needed. Heat or ice packs and gentle stretching can also provide relief. Sleeping with a pillow between your legs can also help to ease the pain.

Conclusion

Symphysis Pubis Dysfunction during and after pregnancy is a challenging condition, but with the right approach, it can be managed effectively. Working with a knowledgeable postpartum personal trainer, physical therapist, or healthcare professional is essential to develop a personalized treatment plan that addresses your specific needs and goals. Remember, you're not alone, and there are options available to help you regain your strength and mobility on your postpartum journey.