Pelvic pain in pregnancy (SPD)

What can I do to ease the pain of SPD?

  • Be as active as you can, but don’t push yourself so far that it hurts.
  • Stick to the pelvic floor and tummy exercises that your physiotherapist recommends.
  • Ask for and accept offers of help with daily chores.
  • Plan ahead so that you reduce the activities that cause you problems. You could use a rucksack to carry things around, both indoors and out.
  • Take care to part your legs no further than your pain-free range, particularly when getting in and out of the car, bed or bath. If you are lying down, pull up your knees as far as you can to make it easier to part your legs. If you are sitting, try arching your back and sticking your chest out before parting or moving your legs.
  • Avoid activities that make your pain worse or that put your pelvis in an uneven position, such as sitting cross-legged or carrying your toddler on your hip. If something hurts, stop doing it. If the pain is allowed to flare up, it can take a long time to settle down again.
  • Try to sleep on your side with legs bent and a pillow between your knees.
  • Rest regularly or sit down for activities you would normally do standing, such as ironing. By sitting on a birth ball or by getting down on your hands and knees, you’ll take the weight of your baby off your pelvis.
  • Try not to do heavy lifting or pushing. Pushing supermarket trolleys can often make your pain worse, so shop online or ask someone to shop for you.
  • When climbing stairs, take one step at a time. Step up onto one step with your best leg and then bring your other leg to meet it. Repeat with each step.
  • Avoid standing on one leg. When getting dressed, sit down to pull on your knickers or trousers.

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