Why your pubic bone hurts during pregnancy and what to do about it
You may have heard of SPD, which is common during pregnancy. SPD stands for symphysis pubis dysfunction. In other words, pubic bone pain. Most women describe the pain as being sharp or shooting right at the pubic bone or in the groin area.
It’s largely caused by hormonal changes during pregnancy, primarily the release of relaxin by the ovaries and placenta. Relaxin allows the muscles and joints to expand to provide space for the growing little one (or little ones) and to allow that little one to come out. The only problem with relaxin is that it also creates instability in your joints, which can lead to pain, especially if you already lacked a little stability pre-pregnancy.
Positions and exercises to avoid
Single-leg activities and activities where your legs are spread out and bearing load (think of a lunge position or Warrior pose in yoga) exacerbate SPD because it causes more shifting in your pelvis. That’s why the sudden sharp pain can occur when you do things like stand on one leg while you’re putting your sock on the opposite leg, swing a leg out to get out of your car, or go up or down stairs.
Managing pubic bone pain
If you’re experiencing pubic bone pain, it’s best to just avoid positions and exercises that can exacerbate it while you’re pregnant. You may feel like an old lady, but it’s better than hurting!
Sit down to put your shoes, socks, and pants on. Also sit to shave your legs.
Get in the car by sitting first and swinging both legs in the car together (instead of stretching one leg into the car, sitting, and then swinging the other leg in). Get out of the car the same way – swing both legs to the side and then stand.
Avoid a lot of stair climbing if you can or try going up the stairs sideways and use the handrail for support.
Modify your workouts. Avoid:
Deep squats (you can modify your squats by decreasing the depth and keeping legs closer together)
Lunges
Warrior and tree poses
Running and plyometric-type activities
Pilates reformers
Butterfly and inner thigh stretches
When sleeping on your side, keep your legs stacked and knees slightly bent with a pillow between your knees. When rolling over, squeeze the pillow between your knees and keep the knees slightly bent.
Try a support belt. Serola is a popular brand, but find what fits your body best and is the most comfortable for you.
If the pain gets really bad, you can use a rolling walker to offload your lower body. Talk about feeling like an old lady, but again, better than hurting!
How pelvic PT can help
Working with a qualified pelvic floor physical therapist can be one of the best ways to manage pubic bone pain during pregnancy. The therapist can assess your strength and stability, help you modify movements and exercises, and provide you with an individualized program and pain management techniques.
Having pain during pregnancy may be common, but you don’t have to just live with the pain!
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