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.

GL with it.