Pubic Symphysis Dysfunction and What To Do About It
Pregnancy comes with a lot of amazing, wonderful, and beautiful “new’s”- but as we all know it can come with some not as pleasant symptoms. The most common types of “aches and pains” during pregnancy are back and pelvic pain. Some sources report pelvic pain alone is reported in up to 80% of pregnancies. A quick google search of how to help reduce pelvic pain specifically does not bring up too many options. Most of the suggestions are taking a bath or gentle stretching, but do not provide further guidance on what to do next. Most people will land on a self diagnosis of pubic symphysis dysfunction, or PSD, but have no clue where to go from here. Not here! Here’s why this is happening and how to help you - now!
Why it’s happening
The Cleveland Clinic defines PSD as “symptoms you feel when the joint between your left and right pelvic bones (your pubic symphysis) allows for more movement than usual”. To break this down further, your pubic symphysis is a joint in your body that provides a lot of stability and support in your everyday life. It is an attachment point for your muscles and ligaments from your abs, pelvic floor, and inner thighs. In pregnancy, you have a chemical called Relaxin, who’s job is to relax joints all over your body to make way for baby! So, while you’re pregnant, the relaxin is getting all of your joints to loosen up, even the ones that typically create stability. With more movement in this joint, causes a shearing force that is very new and uncomfortable for you and your body.
How to help
Now that we know why you may be experiencing pain over your pubic symphysis, in the inner thighs, or in your pelvic region, we can help to reduce it. Essentially, the pain is caused by increased tension in the area; naturally the strategy will be to reduce that extra tension. Big movements when you are creating more separation in your legs, and therefore the pubic symphysis, are going to make the pain (and subsequent inflammation) worse. There are three big points during the day that you are likely making these big movements without even realizing it.
Stairs: Stepping up creates a large separation in our pelvis and requires you to use muscles that may already be sore/under more pressure from PSD. We recommend walking up stairs sideways- facing the railing- any time you are able to. An added bonus with this is that it will help strengthen the outer hip area which can help to reduce tension on the pelvis as well!
Getting Dressed: Standing on one leg and bending the other to put clothes on is a large separation for our pelvis to balance through. Whether you’re getting dressed in the morning, or putting on your shoes before you leave, try sitting down to do so rather than standing on one leg. Sitting down, placing both feet though your pant legs, and pulling them back up from there can help.
Getting In and Out of Your Car: Placing one leg in while the other is still outside of the car can creating a lot of separation and discomfort in that pubic area. Instead, try sitting on your seat first, and then swing both legs into (or out of) the car together.
Anything you can do to limit the large movements- and therefore, big separation/tension in the pubic symphysis- is going to help you out. Even rolling in bed at night, keeping your knees together and log rolling, can make a big difference.
As Chiropractors trained in prenatal care, we address imbalances around the whole pelvis during your appointment, this includes looking at the pubic bones themselves. This is part of the Webster Technique and typically will help with the tension quickly.
