Ever had shooting pain right on your pubic bone? It’s been deemed “lightning crotch” by pregnant women, and that title could not be more fitting. After going through two pregnancies with symphysis pubic dysfunction (SPD), sciatica, and general pelvic pain starting at 7 weeks, I’ve compiled a few of my favorite tips to help you get a little relief.
First, a little bit about SPD! SPD occurs when the ligaments that connect the pubic bones become relaxed and stretched, causing pain and discomfort in the pelvic area. It can feel like a dull ache, or hit you like a lightening bolt when you roll over or walk. If you’ve felt it before, you’ll know what I’m talking about!
One way to manage SPD pain during pregnancy is through chiropractic care, which is a safe and effective way to realign the pelvis and reduce pressure on the pubic symphysis. Make sure to see a Webster Certified chiropractor who has a lot of experience working with pregnant mamas!
Another great option is pelvic floor physical therapy, which can help strengthen and/or relax the muscles of the pelvic floor. Almost every woman can benefit from this, and I promise it’s not a simple as kegels 😉
In addition to these therapies, sleeping with a pillow between your knees can help reduce pressure on the pubic symphysis and alleviate SPD pain. It is also important to move carefully when rolling over or getting out of bed to avoid sudden movements that can aggravate SPD pain. A good tip is to keep your knees together and swing your legs in unison when you do things like climb out of the car, roll over in bed, or scoot to the edge of the couch.
Another thing that helped me is to take warm Epsom salt baths. Warm baths can help soothe sore muscles and reduce inflammation. Epsom salt is also believed to have anti-inflammatory properties that can further help reduce PSD pain. It is important to keep the water temperature a little cooler to avoid overheating. (Check with your care provider to find out what a safe temperature is and follow their advice!)
Lastly, Please reach out to your care provider and let them know what you’re going through. Severe pain is not normal, and you deserve help and support through this. I really hope these tips help you get some relief!
All the best,
Sarah
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