…….Symphysis Pubis Dysfunction (SPD)
Ever heard of it? I hadn’t either until I did my pre-natal and post natal fitness course with Premier Training International – and it happened to me early this week.
It’s basically one of the most common causes of pain in pregnancy and caused when the ligaments and joints of the pelvis become relaxed due to the hormones of pregnancy (relaxin) and become inflamed by certain movements – in my case like lunges, one-legged exercises, until walking etc.
I feel the pain mainly when walking (particularly after I’ve been sitting down for ages), getting out of the car and standing for long periods and if I stand up for too long, so to help it, I’ve totally stopped any lunges or one-legged exercises in the gym, not taking long strides when walking to and from places until I’ve warmed up a bit, and wearing my supportive Gowri Wrap, which gentle supports my baby girl while supporting my lower back.
A few other things to avoid are:
- Pulling yourself up when lying on your back. Instead you need to roll to your side and use your hands to push yourself up.
- Getting up and down from a char with your knees together. When you get up, keep your knees together and use your hands to push yourself up.
- Avoid soft chairs like sofas, as you won’t get adequate support and they are hard to get out of!
- Avoid squatting, or sitting cross-legged and sit symmetrically in the chair.
- Avoid balancing on one leg when putting on clothes, especially underwear and trousers and instead sit down to do this
- Lean on one hip/leg when standing. Instead try putting your weight on both legs rather than on one.
- Twisting your body.
- Lifting anything heavy.
- Lots of walking or stair climbing. Take the stairs one step at a time.
Apparently the pain will eventually subside once the baby is delivered, but to make sure it doesn’t get worse I am going to have acupuncture now every week until I give birth. I swear by it and have missed my weekly sessions during my pregnancy.