Symphis Pubis Dysfunction – also known as PGP (Pelvic Girdle Pain) and exercises that can help.
When you are pregnant there is a hormone called relaxin released in the body, this helps relax all your ligaments to prepare for birth.
Your pubis symphis is situated at the front of your pelvis where it meets in the middle at the pubic bone. This already has a small gap but in pregnancy it at least doubles in size causing instability through the pelvis and lower back, causing either mild or extreme discomfort. In some case’s ladies have had to use crutches or even a wheel chair to move around as it is so painful so it’s not something to be overlooked.
There are ways in which you can help. We have trained many ladies who had suffered badly in their first pregnancy as she hadn’t exercised much who have then come to us for their second pregnancy and become much stronger and not suffered as much, so another great reason to exercise.
Things to avoid
- Stepping side to side wider than your hip distance, keep your step touch narrow.
- Standing on one leg.
- Certain side lying exercises, this is individual, the ones we have put in the programme are usually fine but, if it doesn’t feel good, don’t do it.
- Kneeling on one leg so in swimming variation just opt for the arms, it will still work.
Exercises that help
Anything that works on strengthening around the hips, lower abs and glutes.
- Squats (feet hip distance apart)
- Seated band work pushing knees into the band out and in (see programme)
- Oyster and Clam should be fine (again if hurts, stop)
- Leg swings
- Leg circles
We go through these exercises and much more in our Beautiful Bumps Programme and we’ll be talking about them in our next webinar. Come and join us, ask your questions or just get to know us.