Do you feel pain in your pelvis when walking, turning in bed, or getting up from a chair? Does it feel like your pelvis is unstable, especially during pregnancy? You may be experiencing Symphysis Pubis Dysfunction (SPD).
At Simply Physio, we help people manage SPD safely, reduce pain, and improve movement. Understanding SPD and learning how to manage it can help you feel more in control and confident during daily activities.
What Is Symphysis Pubis Dysfunction?
The symphysis pubis is a joint at the front of your pelvis where the two pelvic bones meet. It has a small amount of natural movement to help with walking and daily activities. During pregnancy, the hormone relaxin increases, allowing the pelvis to expand for birth. However, too much movement or instability can lead to pain and discomfort, called Symphysis Pubis Dysfunction.
SPD often feels like:
- Sharp or aching pain in the front of your pelvis
- Pain that gets worse when standing on one leg
- Discomfort when rolling in bed or getting out of a car
- Clicking or grinding in the pelvis
- Pain during walking, especially with longer distances
Why Does SPD Happen?
SPD happens when there is too much movement or instability at the symphysis pubis joint. This can happen during pregnancy because your body is preparing for childbirth, but SPD can also occur outside of pregnancy due to trauma, muscle weakness, or imbalance in pelvic alignment.
Risk factors for SPD include:
- Multiple pregnancies
- Large babies
- Previous pelvic injuries
- Hypermobile joints
- Weak core or hip muscles
How Is SPD Diagnosed?
A physiotherapist can diagnose SPD with a detailed assessment, including:
- Listening to your symptoms and health history
- Checking your pelvic alignment and joint stability
- Assessing your hip, pelvic, and core strength
- Gentle tests to check for SPD pain patterns
Imaging is rarely needed but may be used to rule out other conditions if necessary.
Can SPD Go Away on Its Own?
SPD can improve with the right care, especially after childbirth, but ignoring it may lead to ongoing pain or difficulty moving. Managing it early with safe movements, strengthening, and lifestyle changes can help reduce pain and improve your function during pregnancy and beyond.
Why Movement and Support Matter
Avoiding movement due to pain can lead to stiffness and muscle weakness, making symptoms worse. The goal with SPD is to find safe ways to move while protecting your pelvis and to strengthen the muscles that support your pelvic joints.
Movement and support can help:
- Reduce pain during daily tasks
- Improve stability
- Make walking and moving easier
- Build confidence in your body
Symptoms That Need Urgent Care
Most SPD symptoms can be managed with physiotherapy, but seek urgent care if you have:
- Severe pain that prevents walking
- Numbness or weakness in your legs
- Loss of bladder or bowel control
These may indicate other conditions requiring medical attention.
Movements and Exercises to Avoid with SPD
Managing SPD includes avoiding movements that increase pelvic strain. Here are movements to limit during SPD flare-ups:
- Standing on one leg (e.g., getting dressed while standing)
- Crossing your legs when sitting
- Wide leg positions, like deep squats or lunges
- Heavy lifting without support
- High-impact activities like running or jumping
Your physiotherapist can guide you on modifying activities to reduce pain.
Safe Strategies for Managing SPD
While there are movements to avoid, there are many safe ways to manage SPD. Here are some key strategies:
- Pelvic Support Belts: These help support the pelvis and reduce pain during walking or standing.
- Gentle Movement: Keep moving within your pain-free range to prevent stiffness.
- Modify Daily Tasks: Sit while dressing, keep knees together when getting out of a car, and take smaller steps while walking.
- Strengthen Supporting Muscles: Build hip and core strength safely under guidance.
- Use Pillows for Support: Place a pillow between your knees when sleeping to align your pelvis.
These strategies can help you feel more stable while reducing pain during your daily routine.
Exercises to Help with SPD
Exercise can help manage SPD by improving stability and reducing pain. Here are safe exercises often included in SPD management:
Pelvic Tilts
Lie on your back with knees bent. Gently flatten your lower back against the floor, hold for a few seconds, and release. Repeat 10 times.
Side-Lying Hip Squeezes
Place a pillow between your knees while lying on your side. Gently squeeze your knees together and hold for a few seconds. Repeat 10 times.
Deep Breathing
Deep belly breathing helps engage your core muscles gently, supporting your pelvis while promoting relaxation.
These exercises are safe but should be personalized by your physiotherapist for your comfort and safety.
How Physiotherapy Helps SPD
At Simply Physio, we help you manage SPD with:
- Education: Understanding SPD reduces fear and helps you move with confidence.
- Hands-On Treatment: Gentle manual therapy to align the pelvis and reduce discomfort.
- Exercise Guidance: Safe, progressive exercises to build stability.
- Activity Modifications: Tips to move safely during your daily routine.
- Pelvic Support Advice: Guidance on using belts or supports effectively.
We work with you to create a plan that helps you move better, feel stronger, and live with less pain.
Real Stories from Our Clients
A client came to Simply Physio during her second pregnancy with severe pelvic pain that made walking difficult. With gentle treatment and a personalized exercise plan, she was able to walk with less pain and prepare for childbirth feeling confident.
Another client, dealing with SPD after a fall, was worried about long-term pain. Through physiotherapy, she regained strength and stability, allowing her to return to daily activities comfortably.
Take Action Today
You do not have to live with pelvic pain or discomfort. Early management of SPD can help you move with less pain, feel stronger, and enjoy daily life.
At Simply Physio, we understand the challenges of SPD, and we are here to guide you safely. Take your first step toward comfort and confidence today.
Call Simply Physio to book your visit and get a personalized plan for managing SPD.
