*This post contains gifted items however all opinions are my own*
Pregnancy isn’t always smooth sailing. It’s normal to get stretching pains and pelvic pain, in fact 1 in 5 women will experience some pelvic pain However, sometimes it affects you so much that you can be hobbling around on crutches or even having to use a wheelchair to get about. It can severely limits your day to day activities.
Symptoms Of SPD
Pain over the pubic bone at the front in the centre, roughly level with your hips
Pain in your lower back, one or both sides
Pain in the tail bone
Pain in the perineum
Pain spreading to thighs
Clicking or grinding in the pelvic area
The pain can be more intense when walking, opening your legs, going up stairs, and turning over in bed. I had this really badly with Molly. It was the most debilitating things ever, and resulted in me on crutches and starting my maternity leave a month earlier than planned.
How Do I Get Relief From SPD In Pregnancy?
A few people have asked me how I got relief from SPD when pregnant with Molly, and how I have managed it this pregnancy. The truth is, there is no magic cure, and what may work for one woman, may not work for another. You may still experience some discomfort postnatally, but the weight of the baby and imbalance of the bump plays such a big part that it tends to ease once baby is born.
Support Belt
Wear a pelvic support belt made for pregnancy. It helps with a lot of things, especially with SPD too. So, I strapped mine on and started wearing it religiously. It helped to keep my pelvis aligned as well as lifting my heavy belly off of my bladder which relieves incontinence and low back pain. Complete game changer for anyone who has SPD.
Pelvic Exercises
Do your Kegels, & Pelvic Tilts. Doing these exercises (that I am sure you are probably sick of hearing about) are very important. Why? They strengthen the pelvic floor. Pregnancy takes a TOLL on your pelvic floor. I am 6 months postpartum and I STILL do them as I still get pelvic pain every now and then.
Avoid Triggers
Avoid known triggers. My triggers were rolling in bed, getting out of the car, and standing on one leg to put trousers on. Obviously those are hard to avoid, but what you SHOULD do is avoid how you do them. My physio recommended putting a plastic bag on the seat of the car and keeping my knees together while getting in/out of it. Also keeping Knees together when turning in bed since this helps to keep the pelvis aligned. When putting on undies, or trousers, she recommended that I sit down instead of standing. All of these recommendations helped to make the pain a lot better.
Physio and Hydro Therapy
Seek help. Talk to your doctor/midwife and tell them what’s wrong. Ask to see a physio as soon as you start to get the pains, don’t leave it like I did with Molly. I was advised to see a chiropractor regularly for adjustments and to help me build back my pelvic strength. It helped to keep my pelvis aligned which helped alleviate some of the pain. If physio doesn’t work, you may referred to hydro therapy. Its physio in the water and is supposed to be really helpful.
Additional Tips:
• Use pillows to support your lower back when sitting
• Stop wearing high heels
• Use heat packs on the lower back and ice packs on your lady parts
• Lay on your side instead of your back
• Never cross one leg over the other when sitting
• Avoid jumping or jarring activities
• Avoid bike riding
• Avoid stairs if possible
• Sit on your fitness ball for relief
BABYGO Birthing Ball
BABYGO have kindly gifted me a birthing ball which has really helped me this time around. I had one with Molly, but gave it t my sister to use during her pregnancy. So I was super excited when then offered to send me one!
The ball in detail
Super Strong: 5x stronger than a regular gym and exercise ball.
Extra Thick: 2000 Micrometres & supports weight up to 1,000kg.
Pregnancy & Baby Friendly Material: No phthalates and non latex.
Anti-Burst: If pierced, deflates slowly & safely ensuring no injuries.
None Slip: Eco-friendly, hypoallergenic PVC.
Easy Clean: Hygienic & germ free.
The Ball comes with a foot pump that’s easy to use, as well as a professional 40 page pregnancy book. It contains advice and exercises to support you on your journey through pregnancy and postpartum too. Studies show that regular exercise reduces your need for medical labour intervention and minimise the potential health risks to you and your baby.
Relax, exercise, make it fun, get your partner involved!
The BABYGO ball during pregnancy
The perfect companion during contractions and labour.
Relieve back ache, open your pelvis and loosen your hips.
Improve your core strength, balance, posture, flexibility and stamina.
Eliminate sciatica, pelvic girdle pain and help SPD.
Relax and release tension in aching muscles.
The ball postpartum
Comfort following a c-section.
Rebuilding your pelvic floor and abdominal muscles from diastasis recti.
Baby yoga and tummy time.
Bouncing with your baby to help soothe and disperse wind.
Lastly, get some help and support, particularly if you have other children. Tasks like hoovering, loading and unloading washing can take their toll, so try and delegate where possible. If you have a clingy toddler, try different ways of comforting, like sitting and getting them to crawl into your lap. If your job is demanding, they should be able to make reasonable adjustments for you.
Have you ever has SPD in pregnancy?
