Pelvic girdle pain (PGP) is a common concern during pregnancy, affecting 1 in 5 women. Among its more specific conditions is Symphysis Pubis Dysfunction (SPD), which often causes sharp, shooting pain at the front of your pelvis or groin. Many women with pelvic girdle pain also experience discomfort in the sacroiliac joints (the joints at the back of the pelvis), particularly when putting weight through these areas. While pelvic girdle pain typically resolves after pregnancy, it can be debilitating if not managed properly.
The good news? There are effective strategies to relieve the pain and help you feel more comfortable throughout your pregnancy.
What Are the Symptoms of SPD?
Recognising the signs of SPD can help you take action early. Common symptoms include:
- Sensations of clicking, locking, or grinding in the pelvic joints.
- Discomfort in the front or back of the pelvis, hips, groin, buttocks, or extending into your thighs.
- Discomfort while walking, sitting, or standing for long periods.
- Pain while sleeping, especially when turning over in bed.
- Difficulty performing one-legged activities (e.g., putting on shoes, shaving legs, or getting dressed).
- Severe pain that limits your ability to move, sit, or stand comfortably.
What Causes SPD During Pregnancy?
SPD is caused by several factors related to the physical and hormonal changes of pregnancy:
- Hormones: Pregnancy hormones like relaxin cause ligaments to loosen, leading to less stability in the pelvic joints.
- Postural Changes: Your growing baby bump shifts your centre of gravity, adding stress to your pelvis.
- Movement Patterns: Altered biomechanics during pregnancy can strain your pelvic region.
- Genetics and Metabolic Factors: Some women are more prone to joint instability due to inherited traits.
Together, these changes can lead to pain and a sensation of instability in the pelvic joints.
How to Relieve Pelvic Pain During Pregnancy
Early intervention is key to managing SPD effectively. Here’s how you can find relief:
1. See a Physiotherapist Early
If you suspect SPD, book an appointment with a physiotherapist as soon as possible. Early assessment and intervention can significantly improve your outcomes for the remainder of your pregnancy.
2. Use a Pelvic Support Belt
A sacroiliac pelvic support belt can stabilise your pelvic joints, reducing pain and discomfort.
My favourite SIJ belts are:
3. Pregnancy Support Garments
If a pelvic belt alone doesn’t provide enough relief, I recommend the SRC Pregnancy Support Garments for additional compression and stability. Wear the belt over these garments for optimal support.
4. Apply Ice for Pain Relief
Icing your pelvic area can reduce pain and inflammation:
- Use a soft, flexible ice pack or a pack of frozen peas (don’t eat them later!).
- Apply for 15–20 minutes every 2–3 hours, or as needed (especially after activity).
- Try the Bubba Bump Perineum Ice & Heat Pack for a contouring fit.
5. Strengthen Supporting Muscles
Strengthening exercises for your hips, pelvic floor, and abdominal muscles can improve stability and reduce pain. A physiotherapist can provide a tailored exercise plan.
6. Release Tight Muscles
Use a trigger point release ball or a tennis ball to target and relax tight muscles.
7. Wear Supportive Footwear
Choose comfortable, cushioned shoes that support your arches to minimise stress on your pelvis.
How to Modify Activities to Reduce Pain
To manage SPD effectively, focus on minimising movements that cause strain or shearing forces on the pelvis. Here are some practical adjustments:
- Sleeping: Sleep with a pillow between your knees to keep your hips aligned.
- Rolling Over in Bed: Roll onto your stomach (roll onto your hands and knees to roll over) rather than twisting your pelvis.
- Getting In and Out of Bed: Keep your knees together to avoid stress on the joints.
- Using Stairs: Go up and down stairs with two feet on each step or sideways for better stability.
- Getting In and Out of the Car: Sit down first and swing your legs in/out together.
- Dressing: Sit while putting on shoes or pants to avoid standing on one leg.
- Walking: Take shorter steps to reduce pelvic strain and avoid long walks if painful.
- Resting: Listen to your body and rest whenever possible.
Final Thoughts
SPD can be tough, but it doesn’t have to overshadow your pregnancy experience. By identifying the symptoms early, seeking support, and adopting simple lifestyle adjustments, you can effectively manage the pain and stay in control.
