Hi all- I'm nearly 12 weeks PP and the SPD is still there but a whole lot better. I almost have my normal stride back. It's very frustrating not being able to go for run yet, but I hope I'll get here soon. At least I can now do Pilates again.
Anyway, as there are newer people coming in with SPD, I thought I'd repost a list of things I found helpful (plus add some more).
I had SPD 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 went to a pelvic floor specialist) and acupuncture. I did exercises my physio gave me and clinical pilates (though I stopped this about 30 weeks as it hurt too much afterwards). I used crutches from about 28 weeks to help me walk (otherwise I could only step about 1-2 inches at a time).
The best thing was hydrotherapy - it is bliss - 40 minutes with no pain. I did it with a physio.
A few tips:
- Use ice! Use it more than you think you need to. It really helps. Have multiple icepacks ready to go.
- 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. Use a small step if you need too.
- When changing from lying down on 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.
- Keep a pillow between you knees in bed to help keep your hips aligned.
- When getting out of bed, start lying on your side facing the edge, lift yourself up with your hands, keeping your knees together, then lift your legs off. I used a large peiece of silk 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.
- Drive an automatic car if you have the option - manual hurts too much
- 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 used the SRC pregnancy shorts which helped with support. They're pretty exxy. I found a belly support belt just made things worse, don't know why. It really hurt my lower abs. I now wear the SRC recovery shorts.
- Take panadeine a couple of times a day if you need to.
- Clean up spilt liquids on the floor as soon as you can. Having one foot slide out from under you as you're walking KILLS.
- If you need to take teeny tiny steps to get from A to B, do so. Yes, it's frustrating for you and other people but at least it hurts less.
- Realise there is an end date to all of this. If you look after yourself (and others look after you) you should recover faster.
- If anyone makes smart arsed comments about it, give them a whack upside the head, a death stare or a ferocious talking to. Their lack of compassion is the last thing you need. Alternatively you could be calm about it but that might not feel as good. I used to describe it thus:
"Imagine someone's take a great big baseball bat and slammed it between your legs, then clamped your hips in a vice whilst beating you around the lower back with a 2 by 4. That's what it feels like ALL THE TIME."
For birth, I read 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.
I ended up in reclined with a midwife each side holding my legs up so they weren't too far apart. The stirrups were too far apart for me. We practiced this position before we got to pushing so we knew how far apart my legs would go comfortably (like pushing was a comfortable experience 
).I didn't need the crutches after birth.
Anyway, I hope this all helps someone.
Reply With QuoteHave been wearing knickers and a pad under them!!). By Saturday night I couldn't get myself off the couch, had to have DH pull me up. Huge increase in pain... not happy!! Shorts back on and today I am reasonably comfortable.
and if I lie on my back it feels as if my breathing is restricted so i can only lie on my sides - which is no good for the hips. i sleep with a pillow between my legs (but have since my first birth in 01 - Oh so comfy!!)
to all
ladies.
- this pain only started a couple of weeks ago
All I seems I do these days is complain. Its driving me batty!! I have finally been diagnosed with Pelvic Instability (which I already knew) yet am getting no help from anywhere. I have been referred to the Physio at Flinders but there is a waiting list of 131 people. I was kindly told today that my condition doesnt stand up to the range of conditions at the womens health Physio, so I would be lucky to see anyone before the baby is born. WHAT??? I still have 11 weeks with no light at the end of the tunnel. Alright, well Flinders have tried suggesting calling Noarlunga Physio and getting in there. Oh really?? Let me tell you - they told me that once they got the referral faxed through that I would be triaged, and if Flinders werent confident they would see me chances are neither will Noarlunga. ARE YOU SERIOUS???
I remember having to have panadol before bed just so I could have 2 hours relatively pain free of sleep before the pain started up again and I would have to turn over every 20 minutes - like a pig on a spit or something.. rotate.. rotate.. rotate.. arghhh... is there somewhere else you can go for treatment? My physio didn't help keep the pain away, but my chiro has.
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