Pregnancy is the most beautiful time of your life as you are about to become a mother. However, it is also a time when the body experiences various minor discomforts and pains. Among these, the most common one that many people experience is pain in the hips, lower abdomen, and pelvic area. Sometimes this pain can be so severe that you cannot get out of bed, walk, or even stand up from a sitting position. Have you had this experience? Then don't worry. Today we are talking about this common condition during pregnancy, namely Symphysis Pubis Dysfunction (SPD).
Simply put, what is Symphysis Pubis Dysfunction (SPD)?
As you get older, your body prepares for childbirth. During this process, your body produces a hormone called relaxin. This hormone causes the ligaments in your pelvis to loosen up a bit. This is to make it easier for the baby to come out.
But, sometimes, when this loosening becomes too much, the two main bones that make up your pelvic girdle (pubic bones) don't move at the same speed and in the same way. Think of it like two gears spinning out of alignment. This imbalanced movement causes pain in the front joint of your pelvis (pubic symphysis). We call this condition Symphysis Pubis Dysfunction (SPD) , or pregnancy-related pelvic girdle pain .
The most important thing is that although this condition is painful for you, it will not harm the baby in your womb. So don't worry about it at all.
Some simple exercises that can reduce this pain
SPD can make it difficult to do everyday activities. Fortunately, there are some simple exercises you can do to help manage the pain. These exercises are designed to strengthen the pelvic and abdominal muscles that support your pelvis. This helps to stabilize your pelvis, which can help reduce pain and make things like walking and sitting easier.
Okay, so let's see what these exercises are. Remember, it's a good idea to talk to your doctor before starting any of these.
| Exercise name | How to do it and its importance |
|---|---|
| Pelvic Floor Squeezes | Importance: It is very important to strengthen these muscles to properly support the pelvic bones, uterus, and baby. How to do it: 1. First, identify these muscles . These are the muscles that tighten when you have a urinary urgency and try to stop it. 2. Sit upright in a chair and slowly tighten those muscles as if pulling them in and up. Hold for about 10 seconds and then slowly release. Do this 10 times. 3. Next, squeeze as hard as you can and release it at the same time (pulse). Do this 10 times. It is good to do this 3-4 times a day. |
| Abdominal Stability Exercises | Importance: Abdominal muscles also help to stabilize the pelvis . How to do it: 1. Sit comfortably with your back straight. Place one hand on your lower abdomen. 2. Take a deep breath through your nose and slowly exhale through your mouth, pulling your stomach in toward your spine . 3. Hold this contraction for about 10 seconds while breathing normally. Repeat about 10 times a day. |
| Inner Thigh Stretches | Importance: Helps to relax tight pelvic muscles and prepare for childbirth. How to do it: 1. Sit on a chair, place your feet on the floor. Bend your knees to 90 degrees, and spread your legs as far apart as possible. 2. Place your hands on the inside of your thighs and slowly push your knees further outward. You should feel a comfortable stretch. 3. Hold this position for about 30 seconds. Do it 3-5 times a day. |
| Pelvic Tilts | Importance: Relaxes tight back muscles and reduces pelvic pain. How to do it: 1. Sit on the edge of a chair. 2. Feel like bending forward, tilt your pelvis backwards. 3. Next, tilt the pelvis forward so that the lower back is tucked in. 4. Do this back and forth motion 10 times. Do it 3-4 times a day. |
More simple things you can do
In addition to the exercises above, you can also do simple stretches that stretch the back and hips.
- Back Stretch: Lean forward over a table, keeping your elbows and forearms parallel to the floor. Slowly lean back, stretching your back and thighs. Then slowly swing your hips from side to side.
- Side Stretch: Sit in a chair and raise one arm straight up. Lean to the other side while looking at that arm. Extend the raised arm above your head and hold until the side of your body feels stretched. Hold for 10 seconds and then repeat on the other side.
You definitely need to think about safety too!
Symphysis Pubis Dysfunction (SPD) is not a dangerous condition, but it is painful. The exercises we have discussed are aimed at reducing that pain.
The most important thing is, if you feel like your pain is getting worse while doing an exercise, stop doing it right away. Don't force your body.
If your pain persists, gets worse, or you want to know more about this, be sure to talk to your obstetrician . He or she may be able to tell you about other treatments or refer you to a physiotherapist. Remember, your safety and that of your baby should come first throughout your pregnancy.
Take-Home Message
- Pelvic pain syndrome (SPD) is a common condition during pregnancy. While it can be painful for you, it is not harmful to your baby.
- This pain can be largely controlled by simple exercises that strengthen the abdominal and pelvic floor muscles that support the pelvis.
- If any exercise causes increased pain, stop immediately. It is very important to listen to your body.
- Before starting any new exercise routine during pregnancy, and if you have any concerns about pain, be sure to talk to your doctor.
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