Pubic Bone Pain
otherwise, known by its fancier medical name Pubic Symphysis Dysfunction – Physiopedia (physio-pedia.com) (SPD). SPD affects around 20% of pregnant women. It can show up at any time from the first trimester to the third. SPD can feel like a small annoying ache all the way to debilitating pain to the point a mom won’t want to get out of bed or walk to the bathroom. Pubic bone pain/girdle pain is a tricky problem to solve because of a mom’s new raging hormones, especially one called Relaxin, and an ever-changing body. But there are some tips and tricks we can suggest to help alleviate the pain.
Here at ChiroFamily we always start first with our pregnancy chiropractic adjustment. We will need to evaluate your pelvis to see if one pubic bone is sitting higher than the other. If so, an adjustment can be made by 1. Just doing a small and gentle vibrational wiggle with our hand (easier to demonstrate in person), 2. Using an Activator (a handheld tool that does the adjustment for us), or 3. By placing our hands over the side of the pubic bone that is high and using our drop table. Dr. Dani can also go over a few Spinning Babies techniques to help stretch ligaments and muscles that may be tight affecting this area. In addition to chiropractic care we can refer you out to other health care providers, such as an acupuncturist, physical therapist or even a massage therapist.
Next, let’s chat about things you can try at home.
When sleeping, try to sleep with a pillow between your knees and your ankles. This will help keep your spine in line and your pelvis more stabilized.
When getting dressed, sit down to avoid standing on one leg putting unequal pressure on the pelvis.
Try using an SI belt to help stabilize the pelvis. Dr. Dani has personally used a Serola stability belt.
Try using a rolling pin, or enlist someone to help you, to massage out the inner thigh muscles. These adductor muscles directly attach to the pubis bone. When we sit with our legs crossed these muscles often become tight and thus pull on the pubic bones.
Clam-shell exercises may be helpful. Lay on your back with your knees bent at 90 degrees and your feet still on the floor. Dr. Dani prefers to use a pillow or small workout pilates ball which you place between your knees. Complete some small pulsing movements by squeezing your knees together and then relaxing. You can move up to a stronger squeeze lasting about 5-10 seconds and then relax. Some people experience a popping of their pubic symphysis joint while completing this exercise. While I can’t say it is a specific adjustment, some women find great relief with this. Do not make it your goal just to make your pubic joint pop though!
Pubic Bone Pain After Childbirth
This pain usually sticks around somewhere between 3-8 months from the initial onset, or 3-4 months post-partum. With proper care, and a rehabilitation-based care plan, we strive to speed up your recovery time. We work on regaining stability in the pelvic floor and educating you on small things you can do to support a healthy joint space. The importance of having someone understand your situation is your key to success and a pain free lifestyle. Though it takes some time, addressing this problem quicker will allow you to return to the things you love to do, pain free.
Remember, if you’re struggling with pubic bone pain during your pregnancy, you may try to achieve relief in the short term, though it’s best to come in for a proper evaluation and adjustment!