Can you prevent SPD?

[MrsFabuloso]

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!

[ciara.e]

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.

Hope this helps?

[Michelle71]

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.

[~Raven~]

Hmmmmmm

Tell you friend that from my experience it can't be prevented, but I believe if you take care of yourself you can minimise it and set yourself up to recover quicker.

By this I mean exercise now, careful what you lift and how you lift when you do so, and even move around doing day to day stuff.

I found my SPD to be worse 4th time around but I know that it was because I did something stoopid like pushing an overloaded shopping trolley through an uneven carpark. Busy mum not thinking of herself syndrome more than anything

Oh and for DH and the core muscles theory, it is partly true (sorry ) I can't remember the correct name of the muscles but if they are good and strong then it supports your pelvic floor better and the ligaments do less work keeping it all together. If they are strong too the gap between them will be smaller too. Will help with flatter tummy albeit under the flabby skin and abdo fat Physio told me that one.

[fionas]

AND ice, ice baby. I think my physio told me that if your joints get too inflamed then the exercises aren't as effective.So you have to get the swelling down (which causes the stiffness) by icing as much as possible.

I too have heard that you're pretty much bound to get it but most women are scared s***less the first time so do everything they can to manage it the next time(s) around. I was hopeless at managing it the first time because I just believed what I was told that it goes away after the birth. Well, it took 18 months for it to 'go away' for me so ice and clinical pilates will be my new best friends if we go again.

[ciara.e]

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

Michelle, i just wanted to let you know that simply standing from a sitting position is weight bearing exercise on your legs and is useful if the pain is too severe. And if the pain is better when you keep your knees together then you need to try to build up your quads group of muscles too. You'll actually cause more damage by keeping your knees toether. Strengthening those quads will fix that up so that your legs are more supported. You're right, relaxin kicks in during pregnancy and softens the cartilage making it more painful so the high weights are great before pregnancy and after. During pregnancy though, especially in the first trimester (relaxin doesn't kick in that fast) the recommendation for exercise is the same as prior to pregnancy. You just do as much as your body tells you. I hope it gets better for everyone! It's not very nice is it

[Michelle71]

\You'll actually cause more damage by keeping your knees together.

Can you explain this please? All of the SPD management suggests movements with the legs together to prevent separation as opposed to single leg movements.

[~Raven~]

I'm not sure if by saying "keeping the knees together" she means "keeping them even" IYKWIM. Inline with your shoulders is optimal I was told

[Arimeh]

Thanks guys.

I want to get into shape before even thinking of having another bub - and DH said it wouldn't hurt as much if I got everything strong - cos I used to have good tummy muscles and now its all gone to crap after 3 kids in 3 years.. LOL

[ciara.e]

I'm not sure if by saying "keeping the knees together" she means "keeping them even" IYKWIM. Inline with your shoulders is optimal I was told

Sorry if i didnt communicate very well. Yes Raven, that's what I mean. If you bring your knees together you could (and possibly already) be causing damage to your whole skeletal structure, specifically your pelvic/hip region, and your knees. When you sit down and stand up, and do any other exercise for that matter, try to keep your feet and knees shoulder width apart. It helps to keep your body aligned.

Michelle, you're right - single leg movements are more advanced. Ideally, you want to be able to do them, but not right away! A great way to keep your legs apart if it hurts too much is to buy a soft throwing ball (at big W and Kmart they sell cheap balls that look like they have spikes - for babies and toddlers, and these are great). Place the ball between your knees when doing 'squats' and similar movements/exercises and this will help to stop your knees trying to touch each other (the ball should be small enough so it doesn't push your knees out past the line where your shoulders and hips are at). It will provide support for you. This is a rehab style of exercise and it's very effective.

Ultimately, you should still listen to your GP or specialist, and feel free to run any suggestions by them if you're confused or worried.

I hope that makes a little more sense?

Arimeh - getting into shape before the next bubs is a great idea. Strengthening those areas i talked about before is a great way to help prevent the severity of the condition!

All the boys - yes you are on the right track! time to recover is definately a good thing! Can you imagine doing it again without recovering first! talk about ouch!