Updated: May 16, 2020
Ah, pregnancy. The time when you try to get into a car or lunge forward to pick something up and bam! A firey pain shoots up your crotch!
This pain may be symphysis pubis dysfunction (SPD) or pelvic girdle pain (PGP) and it happens during pregnancy due to the softening of the ligaments that keep your pelvis aligned as your body prepares for birth. It’s very common and, if you have experienced it, you know it is crippling and THE WORST. Did you know though that there is help for the dreaded lightning crotch?
In fitness you can try:
Using a kickstand position (one foot behind the other, heel-up) rather than doing a single-leg movement (ex. single leg RDL)
Supporting yourself when in a single-leg movement (holding on to a chair or railing for support, for example.)
Focusing on exercises that help to stabilize the pelvis (glutes! glutes! glutes!) and help to you engage your core.
On an every day movement level you can try:
Shortening your stride when walking
Switching up your alignment (try getting your ribs over hips) and untucking your bum (let those glutes help you out!)
Working on engaging your core as needed in movement.
Using that kickstand position again when picking something up off the floor rather than lunging.
Sleeping on your side with a pillow between your knees and rolling forward on to your hand, pressing up, and keeping your legs together as together as possible you gently swing them out of bed. (FUN TIMES.)
Rolling with legs together to get up rather than wrenching yourself into a sit-up.
And I always, always recommend:
Pelvic floor physiotherapy
Pregnancy doesn't have to mean pain! Changing up the way you're approaching movement and exercise can be extremely helpful in lessening or alleviating your symptoms.
Don't hesitate to reach out if you have any questions on this! I'd love to help you feel comfortable and strong in pregnancy.