Following Debbie’s previous blog a few months ago on Pelvic Girdle Pain in pregnancy, I thought I would share with you some tips for managing this painful condition which really helped me in all my pregnancies.
I too had severe SPD (Symphysis Pubis Dysfunction) from 20 weeks in my first pregnancy, but the symptoms started much earlier in my subsequent pregnancies. The pain in my second pregnancy was much more severe from just eight weeks, and I used crutches and was prescribed co-codamol as I was in constant agony. The condition is debilitating and if not managed well can cause long-term problems.
Having experienced this excruciating pain, I treated the SPD from early in the first trimester in my third pregnancy, and although it was still very difficult, the pain was not as bad as it had been previously.
These are my top tips to try to make your pregnancy as easy as possible if you are suffering with this painful condition.
- Wear a support belt as soon as you experience discomfort in the pelvis. I was given mine by an NHS physiotherapist but if you have to wait for an appointment, it would be worthwhile buying online. Wear it lower and tighter than you think you need to, and it should be placed almost around your hips/ the top of your thighs trying to pull your symphysis pubis together. This may be uncomfortable in the heat of the summer but the support it gives is necessary to prevent it getting worse.
- You must always keep your knees together especially when getting in and out of a car. Avoid certain positions when having sex with your partner as it will make it worse. When you go to bed, place a pregnancy pillow between your knees so that you keep everything in alignment when you sleep.
- Wear silky satin pyjamas as they help you slide when you turn over in bed, and make keeping your knees together when you try to get out of bed much easier.
- Try to rest as much as you can, and limit walking for long distances. Take smaller steps when walking. If you have an older child, try to encourage them to walk as carrying them can make the condition worse. If you are working, and must walk to work, request temporary parking arrangements to enable you to continue working by entering the building with less of a walk.
- Don’t push shopping trolleys and avoid cleaning floors by sweeping or hoovering as that action will aggravate the pain.
- Sit down when getting dressed because standing on one leg will aggravate the pain as it increases the shearing forces in the pelvis. This is why it is more painful to climb stairs and get in and out of the bath.
- Be aware of your posture, and don’t twist when picking something up or carry heavy objects on one side of your body for instance don’t lift full baskets of washing.
- Ask the GP or midwife to refer you to physiotherapy, or self-refer if possible. If there is a long waiting list, go to a chiropractor specialising in pregnancy. Go as soon as you start experiencing symptoms and attend as regularly as you can afford. The chiropractor works on alignment, and it worked wonders for me in my third pregnancy.
- It is important to still exercise, and Pilates is especially beneficial, with classes run especially for pregnancy. These exercises help build core strength and strong muscles limit the movement of the pelvic girdle, improving pelvic stability.