My Physio, Osteo and Ob all say that it is a genetic thing that once you get it in pregnancy, you will always get it and each pregnancy will be a little bit worse.
But.....
Yes I have it again this pregnancy, and I got it slightly earlier, and although it is painful somehow I seem to be coping better this time. I can still roll over in bed without groaning. By this stage last time - nup, no way! I have not used my support belt yet either, I will but only for exercise.
So building your core muscles and managing it throughout your pregnancy should mean that although you have it, it is still a manageable condition.
The bit I am finding harder this time is lifting Jett because as you know you can't always brace to pick up a child from an awkward position!
I only had it mildly in my last pg, but the physio had me doing exercises to strengthen my core and large supporting muscles, so I would assume that by making them strong you would be helping to support the pelvis, back, belly and baby, thus making it less painful. But like you, I'm just guessing, lol!
I've only just found out (this week) that i have this. But i've had it for a long time and my old physio used to get me to work on my core strength.
HOWEVER - I changed physio's cos I'm now a fitness instructor and almost qualified PT, and he's not teaching me enough... so the new 'sports physio' that i saw was FANTASTIC! and he made more sense with what he said - as it's exactly what my learnings have taught me... are you ready for this??
Work your lower body hard core, legs and hip flexors.. of course keep working on your core... and it will get better. the pain is associated with movement of the pubic symphisis and is normally due to the person having too much flexibility in the pelvic region (in a simple way of explaining it). So you need to work the opposite field - STABILITY. Stabilize the muscles that hold the pubic symphisis in place, and the pain will be far less than before. At least this is the idea. So far, it's working for me... but in order to get stability, you need to do a workout with low reps and high weights.
You need to do the stability stuff with weights BEFORE you get pregnant again though. Although, for me, I still can't do the high weights because of the residual pubic bone pain from SPD. TBH - I still find it difficult to get up off the floor without making sure my knees are together
It wasn't too bad during DS's pregnancy and was kept managed with simple core stabilising moves - on hands an knees on the floor, extend left arm and right leg while maintaining a stationary frame. DD's pregnancy kicked it in earlier - about 20w and was worse with SIJ (sacroiliac joint) on top of the SPD. I needed to consciously turn on my core and stabilise before even taking a step.
This time - I already have low back pain and SIJ discomfort. But it is manageable and I have just started to do the core exercises again. I stabilise before each movement from stationary and carefully make sure my knees are together for most movements. I slipped the other day and my pubic bone was sore for a bit but not too bad - yet!!
So, technically, you are both right. It is because of the relaxin in pregnancy and once you have it, it tends to get worse each time. BUT core stabilising exercises can make it much more manageable. I couldn't do a pregnancy without them.
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