This is a copy of a post I did on another forum of all the things I've learnt so far. I agree 100% with pp about ice and rest for SPD. I probably don't do it enough so will increase it.
I've had it since week 21 and have had loads of different therapies, including osteopathy (focusing on spinal alignment), Physiotherapy (focusing on correct posture and positioning - this also include 'internal' pressure which was a very interesting experience but helped. I go to a pelvic floor specialist) and acupuncture. I do exercises my physio gave me and clinical pilates (though I've just stopped this as it hurts too much afterwards). And I use crutches to help me walk (otherwise I can only step about 1-2 inches at a time). The best thing yet has been hydrotherapy - it is bliss - 40 minutes with no pain. I do it with a physio.
A few tips - try to keep your knees together. This helps keep your pelvis in alignment. You don't want one hip higher than the other. Try to go without side steps - it separates the pubis further and just kills.
When getting into bed (or onto a couch or massage table), crawl on with your hands and knees. DO NOT sit and swing your legs over - it puts too much pressure on the pubis. When changing from one side to the other, roll UNDER, not OVER. This means going from side lying to propping yourself onto your hands and knees, then swapping to the other side. When doing that, engage your pelvic floor and keep your knees together. When getting out of bed, start on your side facing the edge, lift yourself up with your hands, keeping your knees together, then lift your legs off. I have a silk nightie under me when sleeping to help me slide on and off the bed.
When getting up from a chair or bed or whatever, 1st engage your pelvic floor. Keep your knees together (as close as you can). Tilt your pelvis BACKWARDS and lean your chest forward, then lift with your knees. If you have to lean on a wall to do so, then go for it.
Put/take off undies, pants, socks etc on whilst sitting down. Don't balance on one leg.
When getting in and out of a car, do it like royalty. So getting in, go in bottom first, then swing your legs together into the car. When getting out, swing both legs together out of the door, then gently lift yourself out. I use a swivle cushion from a health care shop that helps with just this.
For exercises, sit on a fitball or chair and engage you pelvic floor. Tilt your pelvis back and forward about 8 times. Do this this 4 times a day. Do pelvic floor exercises a number of times a day, making sure you release completely at the end of them. Do not move without engaging the pelvic floor.
I also have SRC pregnancy shorts which help with support. They're pretty exxy. I found a belly support belt just made things worse, don't know why.
That's pretty much what I've picked up over the last 10 weeks. I know all the therapy is cumulative, but for me my favourite is hydrotherapy - relaxing weightless in warm water up to my chin with no pain (I also have bad upper back pain)...
Also, I'm now taking panadeine a couple of times a day, just to get through the day.
I've also read for birth, on all fours or side lying are the best positions. You don't want bub coming down towards the pubic bone - apparently this happens with squatting as well - so lying on your back or reclined sitting is the worse. Also to be avoided - forceps, people holding your legs open, caesar and anything that could cause more damage. Apparently it's a good tip to tie some ribbon around your knees which shows the maximum you can spread your legs without pain.... this is all good in theory, but as my midwife said, we'll try to avoid damaging the pubis further, but if there's no other way to get bub out, then sacrifices will be made.
Just another tip that's only taken me three years to learn! One of the things that sends me batty is the dilemma of seeing lots of crap on the floor which I'm not meant to pick up. I should get around to getting a reacher (stick with pincer thing on the end) but in the meantime what I do is tell DP to pick everything up and put it on a sofa/bed/hallway table that I can reach so I can sort it out. Takes him five minutes - would take me an hour and would kill me. Learnt this one when we sold our house a couple of months back and we were having to tidy our house for open for inspections twice a week.
Acupuncture! I forgot that I did this, too - it was lovely! And pregnancy massage. Hydrotherapy pools were my friend Body pillow or thigh pillow. Sweeping the floor and even vacuuming is very aggravating - get someone else to do it or hire someone (my partner was a dud on both counts - thought I was taking it too far to go on strike and didn't want to 'waste money' on a cleaner )
Those shorts haven't been on the market long...I only saw them recently! No fair!! But now I know they're there and if DP succeeds in convincing me to get pg again I will 'waste money' on them...and a friggin cleaner.
Just in case it's not obvious, horse riding isn't much good at this time Me, the stubborn one, tried to keep going with it and had to bow out ungracefully at 21 weeks I lasted till 27 weeks for the first pg with DS. During the ride it was great - all that extra flexibility meant I could really sink into my seat (was riding bareback), but the various muscles movements required for the different movements meant I was adding to the strain on my ligament and my muscles would overcompensate and pull my pelvis 'back' into an odd shape. No, it wasn't obvious to me...I was in denial!!
Traveller told me to ICE and OH MY GOODNESS.. Ice is the best thing ever!!! I feel like I can finally move a little more often.. and when I have ice much better.. when i dont... kills.. but at least getting some relief makes a big difference..
While we're talking to/about Traveller (in mod capacity this time) - would it be possible for us to have an SPD/Pelvic Instability support thread, a sticky one? Just seems there's a few threads floating around atm (including mine and Didi's) and it would be great to have all this wisdom in one spot! Pretty pls?
Didi - I'm thrilled to hear the ice has helped. I stupidly did a heat pack this afternoon and definitely felt worse after - so I'm off to ice now.
Oh, ladies I'm with you! My SPD kicked in with a vengeance in the last week or so... ouch!! This is my third pg and third experience of SPD, I have never iced in the past but I'm willing to try anything. Do I ice my sacro iliac joints, my symphasis pubis or both??? I have pain EVERYWHERE, front and back.... TIA.
Nickle, I had pain in every joint too when I was pregnant. If you are in so much pain so early it is quite important IMHO that you see a physio or chiro, and get the appropriate braces or supports, and some crutches. I know I oversell the crutches on here but for getting round the house they were a lifesaver for me, and they also meant I could walk by myself to the shops or to the hospital for an appointment as without my pram for support I could barely stand.
When it comes to icing just put the ice wherever is sorest. I wouldn't ice everywhere at once because the cold sensation will not be nice, but take turns (15 mins on the right hip, back in freezer, 15 mins on left hip, back in freezer, 15 mins on crotch etc etc) but your physio will be able to advise better given your individual situation. I hope you get some relief soon
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Body pillow or thigh pillow. Sweeping the floor and even vacuuming is very aggravating - get someone else to do it or hire someone (my partner was a dud on both counts - thought I was taking it too far to go on strike and didn't want to 'waste money' on a cleaner 
)
Me, the stubborn one, tried to keep going with it and had to bow out ungracefully at 21 weeks 
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