15 Tips for Coping with Symphysis Pubis Dysfunction
How about some tips on what to do if you are experiencing pain related to SPD? These tips are good for anyone experiencing the pain or wanting to help prevent the pain getting worse. Some may not be useful or helpful, but it is solid advice. I promise.
**We want to try and help you, so these tips are a practical guide to help you through dealing with SPD. For medical advice, always consult your GP.**
What Can I do about SPD Pain?
If you do feel any sort of pain in your tailbone (coccyx), your hips, pelvis, groin or thighs, that is making it difficult to sit or walk, do not be afraid to get help. If your doctor or midwife isn’t taking you seriously then that’s not cool. I can’t tell you to go get a second opinion, but you should probably go get a second opinion. In the meantime, get some help from a physiotherapist in your area, if it is possible. And here are some helpful tips to help you manage the pain and/or discomfort:
1. Lay on your side instead of your back.
You may be forced to do this anyway, especially if you have coccydynia (tailbone pain). Laying on your side will help relieve pressure and tension on your pelvis. Your pelvis will thank you.
2. Get out of vehicles without opening your legs.
No really, this isn’t talk from a 1950s sitcom dad. Keeping the legs together puts lets stress on the thighs and pelvic joint. A cheap alternative to buying a sheet to maneouver in and out of a car is to sit on a plastic bag. This will help you rotate in and out of a vehicle easier with legs closed. Opening your legs and stretching can be painful with SPD, so remember to sit first, keep your legs closed and moved them together in and out of the vehicle.
A most magical device when you have SPD.
3. Use a coccyx wedge cushion.
We have designed our range of wedge cushions with pregnancy related SPD in mind. The cushion will take direct pressure off your tailbone, correct your posture to ease low-back pain and make more room for your baby bump by opening up your body’s angle as you sit.
4. It’s also a good idea to use a lumbar cushion.
They can help to lessen pressure and pain on your lower back. This should also relieve the pressure in your pelvis. We have a great lumbar cushion made with you in mind too.
5. Roll or slide out of bed without opening your legs.
It’s the same principle of getting out of a car. Keep your legs together, slide or roll to the edge of the bed, and put your feet down on the floor while you sit up. BOOM. Now you can lift off.
Sarah from MyNaturalBabyBirth.com has agreat visual here
6. Keep your core muscles strong.
Kegals, pelvic-tilt exercises and other core strengthening exercises are all good! These are important before, during and after pregnancy. Having a strong core includes a long list of benefits. One of those benefits is that a strong core helps prevent or relieve pelvic pain.
Check out our Pinterest board on Core Strengthening Exercises here:
Our Pelvic Floor Board here:
and our Safe Pregnancy Exercises Board here:
7. Use a support belt around your waist.
This helps keep the pelvic region compact and sometimes helps relieve the pain or throbbing.
Some support belts perform better than others, but this will depend greatly on your size and personal preference. Some women experience relief with pressure around the sides of teh hips, others may feel better with a strap running under the pelvis with upwards pressure between the legs. It really depends on your particular type of pain.
8. Use ice on the tailbone.
If you can’t sit, lay on your side and have a loved one put some ice on your tailbone. If you are able, sit on a stool or sideways on a chair so your tailbone/low back is exposed. Slow, circular movements with an ice pack around the area can help temporarily relieve inflammation.
Reward your partner with two thumbs up.
9. Use heat on your lower back or thighs.
The heat can temporarily help relieve some of the pain and pressure. You probably aren’t allowed to have a hot bath if you are pregnant, so use a heating pad on your tender/painful areas. Don’t cook your skin.
10. Get in the pool.
If walking and/or sitting is too painful, try to keep your muscles and joints moving by doing aquatics. Simply walking in the water can offer relief. I can’t promise walking on water will work, but walking in water is magical when you have SPD.
If you want to have a nice bath at home but have difficulty sitting because of a sensitive tailbone, we have our Sit & Sigh BATH cushion to help you sit and soak (see what we did there?)
11. Sleep with a pillow or wedge between your legs.
A pillow or wedge will take some of the pressure off of your pelvis.
12. Don’t carry or lift heavy things.
I know some of you are already Moms and want to lift your other little children, but don’t put extra pressure and tension on your spine or pelvis. Now is not the time to consider joining the Olympic weight-lifting team.
13. Don’t squat.
Yeah, it’s just painful and any movements that open or stretch the groin area might cause severe pain.
14. Walk up the stairs one step at a time.
I know this sounds ridiculous to some and probably the only option to others. Really though, going up one at a time, making sure both feet end up on each stair is going to help prevent pain in the thighs or groin.
15. When you are coughing, try not to shake your entire body.
A violent cough or coughing fit can make your tailbone feel worse. When coughing hold a pillow or something close to your chest. Exhale and make the coughing noise go out, not down. Ask everyone to forgive you for coughing so strangely.
Don’t cough up a lung. Thanks.
Hopefully you will find some comfort or relief with some of these tips. Additionally, if you have other tips that have worked for you, and you’d like to share them, please do leave a comment. Teamwork!!
Bye for now and be sure to check out the links to our product range to see if they might be able to help you!