symphysis pubis dysfunction exercises

Championisme authors

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13-10-2024

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Easing the Pain: Exercises for Symphysis Pubis Dysfunction

Symphysis pubis dysfunction (SPD) is a common condition during pregnancy, affecting around 1 in 5 women. It involves pain and instability in the joint connecting the two halves of the pelvis, making even simple tasks like walking and getting out of bed challenging. While rest is often recommended, targeted exercises can actually help manage SPD and improve mobility.

Understanding the Causes:

While the exact causes of SPD are not fully understood, hormonal changes during pregnancy are believed to play a significant role. Hormones like relaxin soften ligaments to prepare the body for childbirth, but this can also make the symphysis pubis joint more flexible and prone to instability.

Exercises for SPD Relief:

The good news is that several exercises can help strengthen the muscles supporting the pelvic joint and reduce pain. Remember to consult with your doctor or physiotherapist before starting any new exercise program, as they can tailor it to your specific needs and ensure safety.

1. Pelvic Tilts:

This simple exercise strengthens the core muscles, which provide vital support to the pelvis.

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upwards, as if you're trying to flatten your lower back against the floor. Hold for a few seconds, then relax. Repeat 10-15 times.

• Why it helps: Pelvic tilts engage the transverse abdominis, a deep core muscle that helps stabilize the pelvis.

2. Glute Bridges:

Glute bridges work the glutes, which play a crucial role in supporting the pelvis and stabilizing the hips.

• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the floor, squeezing your glutes at the top of the movement. Hold for a few seconds, then slowly lower your hips back down. Repeat 10-15 times.

• Why it helps: Strengthening the glutes improves pelvic stability and can reduce pain associated with SPD.

3. Tailor Sitting:

Tailor sitting, or cross-legged sitting, is an excellent way to improve flexibility in the hips and pelvic area.

• How to do it: Sit on the floor with your feet crossed at your knees. Lean forward gently, feeling a stretch in your inner thighs and groin. Hold for 30 seconds, then relax. Repeat 3-5 times.

• Why it helps: This position helps release tension in the hip flexors and can improve mobility in the pelvic joint.

4. Side-Lying Leg Lifts:

This exercise strengthens the hip abductors, which help stabilize the pelvis and improve balance.

• How to do it: Lie on your side with your legs straight. Raise your top leg slowly, keeping it straight. Hold for a few seconds, then lower it back down. Repeat 10-15 times on each side.

• Why it helps: Side-lying leg lifts strengthen the muscles responsible for hip abduction, improving pelvic stability and reducing pain.

5. Walking:

While initially walking can be challenging with SPD, gentle walking can actually help improve mobility and reduce pain in the long run.

• How to do it: Start with short walks and gradually increase the duration and distance as your pain improves.

• Why it helps: Regular walking can strengthen the muscles supporting the pelvis and improve blood circulation, reducing pain and inflammation.

Remember: It is crucial to listen to your body and stop if you experience any increased pain. These exercises should be performed gradually and with proper form to avoid further strain.

Beyond Exercise:

While exercise is important for managing SPD, other lifestyle changes can help too. These include:

• Wearing a supportive pelvic belt: This can provide extra support and reduce strain on the pelvic joint.
• Using a cane or crutches: This can help reduce weight bearing on the pelvis.
• Taking pain relief medication: Over-the-counter pain relievers can help reduce pain and discomfort.

Seeking Professional Guidance:

It is essential to seek professional help from a healthcare provider or a physiotherapist who specializes in pelvic floor health. They can provide individualized guidance on exercise routines, pain management strategies, and other helpful recommendations.

Disclaimer: This information is for educational purposes only and does not constitute medical advice. It is essential to consult with a healthcare professional before starting any new exercise program or making any decisions about your health.