Hey ladies! Does anyone have any suggestions for ways that I can get some exercise without aggravating a mild case of SPD? I've been doing a prenatal DVD that I love, but it has a lot of squatting and stretching, and I'm afraid that it's going to make things worse. I really don't want to give up on exercise entirely for these last few weeks.
Any suggestions? Is going for a brisk walk, pushing a double stroller, a possibility? I imagine swimming could be ok, but I don't have a maternity bathing suit, and tbh, I really have no desire to be seen in a bathing suit at this stage of the game!
Last edited by Cricket; March 31st, 2012 at 08:15 AM.
TBH, I had to stop exercising (even my power walks!) with both my pregnancies. I could tackle a slow and short walk in the last few weeks with DD2 but it was a gamble as to whether or not I'd be worse off afterwards.
As for the double pram, personally it would have made me a lot worse. I couldn't push a shopping trolley without being in pain.
Swimming would be great though. I was still taking DD swimming in my last few weeks and I wore a maternity tankini from Target.
Rather than rewrite good information, I recommend this link on Pubic Pain (don't worry about the 'plus-size' bit...it is general info, relevant to all SPD) Pubic Pain
The article covers everything from what it is, what you can do during pregnancy and in regards to birth, this article goes into detail with the following:
"Planning for Birth
Certain common obstetric interventions tend to make Symphysis Pubic Dysfunction pain worse, and may even lead to ligament damage or severe separation of the joint, causing true Diastasis Symphysis Pubis. Therefore, it is vitally important that your doctor or midwife understand and believe in the existence of SPD and realize its implications for birth. The following ideas (taken from a number of sources) are supposed to help maximize your comfort and help the normal birth process, while also minimizing the risk for pubic symphysis-related trauma.
1.Be extremely careful of birth positioning. Certain positions are better than others. Avoid stirrups!
2.Be sure your labor assistants and providers know all about SPD, what movements can hurt or damage you, and what your comfortable range of motion is
3.Avoid most common labor interventions, as these often cause pubic symphysis strain/damage
4.Avoid an epidural if at all possible, as this often is associated with more severe damage
5.Use a 'narrow gap' between the legs for any routine procedures that can't be avoided
6.Hire a birth attendant that is familiar with and can help resolve baby malpositions "
Mild SPD - How can I exercise?
I really don't want to give up on exercise entirely for these last few weeks.
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