What is Pubis Symphysis Dysfunction (PSD), Symphysis Pubis Dysfunction (SPD)?
Symphysis Pubis Dysfunction (SPD) is a painful condition that occurs when there is excessive movement between the pubis bones at the front of the pelvis.
The Pelvis is made up of 4 separate bones; the Sacrum and Coccyx at the back and sides, and the 2 hip bones which curve around and meet at the front at a joint called SYMPHYSIS PUBIS (SP) – see diagram. The function of the SP Joint is to hold the pelvis steady when we are using our legs.
8 Top Tips for Easing Pubis Symphysis Dysfunction
- Keep active but avoid the activity which increases or causes you pain. BE SMART and MODIFY
- Avoid standing for long periods
- When standing do so with equal weight on both feet
- Climb up, and go down stairs one at a time
- Get into and out of a car like your granny taught you! Legs together like a lady!
- When turning over in bed or when preparing to get up – knees bent and together, tighten your core lift your pelvic floor before moving
- Think about your posture – avoid the pregnancy pose
- Strengthen your pelvic floor by doing Kegel Exercises
Can Pilates help with Symphysis Pubis Dysfunction?
Yes, with a well qualified instructor – Pilates will address Posture and good alignment, efficient breathing, pelvic floor and core strength as well specific exercises which are tailored towards pelvic stability and SPD.
I have guided many clients through pregnancy; in some cases 3rd and 4th pregnancies, several of whom have suffered with SPD. They have all gained great benefit from the Pilates Method and alleviation of the symptoms of SPD. The symptoms of SPD can persist after childbirth – if for a prolonged period (more than 6 -12 months) then medical advice should be sought.
By the way – while SPD is most commonly associated with pregnant women, they are not the only sufferers. The external forces generated by high-impact injuries such as falling off a horse, car accidents, impact sports can also result in symphysis pubis disfunction.
To find out more about Kegel Exercises check Wikipedia