5 Things for Pubic Joint Pain
OUCH!! It’s aches! It’s a sharp pain. It’s awful and it hurts.
That pubic joint pain (also known to some as Symphysis Pubis Dysfunction - SPD) can really hurt. It can be as slight as a constant ache to an intense sharp crackle. SPD falls under a group of symptoms now knows as Pelvic Girdle Pain which can happen to people at any stage - pregnant or not. But in pregnancy, that pain right at the pubic join is not uncommon. In fact, up to 25% percent of pregnant people may experience this. (Kanakaris, 2011) During pregnancy there is so much change and strain on your pelvic girdle.
So - What can you do?
Try some of these exercises that help to stabilize the pelvic girdle.
ABDUCTION (below)
This strengthens the muscles on the outside of your pelvis, primarily the medial glute muscle which is responsible for stabilization.
You've got some options:
A) Straight Leg Raise or B) a Narrow Clamshell.
Take a full breath in and as you exhale, engage your pelvic floor and activate your transverse and pretend there is a little line of fire ants crawling under your waist! Yikes! Activating your transverse will raise the waist off of the mat and keep your spine in alignment. Then raise the leg or open for the clamshell. Keep the clamshell narrow so as to not cause discomfort in the pubic joint. Do 2-3 sets of 10 daily.
ADDUCTION (below)
This strengthens the muscles on the inside of the thigh from the thigh up into the pelvis, including the front part of the pelvis where that pubic joint is.
Pop a ball or rolled up towel or pillow (you get the idea) between your knees and choose from these OPTIONS:
C) Easier in Hands and Knees - Exhale and gently press together for the count of 10.
or D) Supine is More challenging - lay on your back with your knees raised and as you exhale, press your hands against your thighs and press your knees together for the count of 10. This one will fire the abdominals as well to add that support from above.
Again, do 2-3 sets of 10 each.
PELVIC AND DEEP CORE STABILITY
E) Pelvic Tilts and F) Modified Bridge.
Start in neutral Pelvis, exhale to engage the pelvic floor and activate the deep core as you tilt and /or lift. Hold for the count of 10 and inhale as you lower. 2-3 sets.
G) Squats!!! Emphasize the control on this squat and slowly move from a stand to a sit to a stand. Inhale as you lower into the squat, exhale to engage the pelvic floor and activate the deep core and contract your glutes as you stand. Repeat 15 times
SUPPORT
Make use of a pelvic stability belt, like serola sells. But you can also use a theraband or scarf wrapped snuggly around the low part of your pelvis and that gives you pretty good support!
Can you relate to this post? I hope this give you some tips to help you. Let us know if it does!