Tag Archives: symphsis pubis dysfunction

Dealing with Symphysis Pubis Dysfunction (Pelvic Girdle Pain)

Symphysis Pubis Dysfunction or Pelvic Girdle Pain as detailed in a past post is the separation of the symphysis pubis.

One of two things will happen if you experience this. You will want to stay in bed for the remainder of your pregnancy, everyday activities seeming too painful or you will want to carry on with some sort of activities least of all your day to day tasks.

First things first though make sure you see your doctor. In severe cases you will need to see a physiotherapist.

Either way management of the pain and knowledge of what will worsen or help the situation is always useful.

Exercises for someone with Symphysis Pubis Dysfunction (PGP).

I wish I could give a straight forward answer but I can’t. I can generally state that movements that would worsen the condition would include movements that mean the hips, legs are separated ie a wide squat, lunges. Or simply putting one foot in front of the other ie walking.

Saying that though this will vary from woman to woman. Ranges of movement and particular exercises will differ across the board.

Prescription needs to be specific to each woman. How do certain moves and ranges feel? If pain is experienced quite simply STOP

I have seen a client who struggles with wide squats but found regular squats with a shortened range fine. Or couldn’t do lateral lunges but reverse lunges and regular lunges are fine.

If you want to continue to train you need to be realistic that something like Crossfit at this point is probably going to be extremely scaled and or stopped altogether for a more gentler approach.

Remember ladies this is fine!

Your symphysis pubis will return to normal after your baby is born.

It is Ok during pregnancy to take the tempo down. It is a small amount of time in the grand scheme of life.

Believe me you won’t have time to slow down when your baby arrives!!

In all cases focus on the core stabilising muscles of the pelvis is vital.

Working on transverse abdominal activation, pelvic floor recruitment will all make this condition far more manageable. And would be prescribed for any degree of PGP.

(Please note -Always seek help and advise from a trained professional)

Approaching day to day tasks you will need to think about how you move.

Here is an everyday example to help get in and out of bed.

Keeping your legs together. Hips and knees square, rolling onto your side and pushing yourself up to seated using your arms. Swing your legs gently, allowing your legs to dangle off bed/sofa, keeping them firmly together throughout the movement.

Remember the golden rule – if it hurts or gives you pain STOP

(A small minority will experience extreme pain, during pregnancy you are not able to use pain relief in the same way as before. Please consult your doctor or midwife for advice on pain relief and ways to deal with it.)

I hope this gives you a good starting point for PGP management. You can reach me through email for further advice on specific areas and questions. -sally@crossfitlondonuk.com

 

Sally Dixey is a Crossfit London Coach at Bethnal Green

Stability in Pregnancy – A Must Have!

Symphysis pubis diastasis (SPD) is the separation of the pubic symphysis, a cartaligious joint approximately 6 inches below your belly button. It connects the two sides of the pelvis.

Symphsis pubis diastasis is common during pregnancy. This is because of the hormone relaxin, which is released to loosen ligaments. The pubic symphysis expands up to 2-3cm.

You can imagine the instability this creates and becomes a key point you need to consider when training.

Careful thought is needed to ensure that movements and workouts don’t exhaust an athlete’s ability to stabilise. Walking lunges are a good example, since although they can be done with no problem pre-pregnancy, it is advisable to scale to stationary lunges to allow better focus on stability.

It is not only Symphsis pubis diastasis that makes her more unstable, the baby bump will shift her centre of gravity too.

SPD is normal in pregnancy and if properly managed shouldn’t become an issue, but in some cases it can become quite painful causing pain sometimes in both the front and back of the pelvis. If pain is experienced you must stop any activities and discuss with your doctor.

This then is given the name Symphsis Pubis Dysfunction, it causes pain and discomfort, both in workouts and everyday tasks such as walking and climbing stairs. The best medicine is rest and time spent developing the surrounding pelvic stabilising muscles. Stability balls, TVA exercises and pelvic tilts are all common tools to alleviate Symphsis Pubis Dysfunction.

But as they say, prevention is better than cure. So I’d rather try and avoid it in the first place by scaling movements, addressing stability and stopping when something doesn’t feel right.

(If you feel you are experiencing more then just the normal symphsis separation –pain is a good sign. You must seek advise from your doctor or midwife.)

Sally Dixey is a Crossfit London Personal Trainer in Bethnal Green