Tips & Exercises for Symphysis Pubic Dysfunction (SPD)

Lindsey Cantu

in Blog Posted on

07/27/2023 10:23 AM

Symphysis Pubic Dysfunction, or SPD, is something we get asked about at least once a month. The key symptoms for this issue are pain in the groin area, often more one sided, when rolling over in bed and/or stepping out of the car. Think about it… it's that lateral shift in the pelvis (challenging one’s stability), and there will be pain/discomfort if one's glute (booty muscles) stabilizers and core cannot handle the increasing load of a growing bump.

Check out the video above on 3 Best Exercises for SPD During Pregnancy.

And, keep in mind the first few things we recommend:

Focus on a neutral spine posture as often as you can so that your rib cage and pelvis are stacked on top of each other. Then, with a neutral spine, practice diaphragm breathing (360 degrees) as best you can with a growing bump.
Next, practice the BIRTHFIT Basics to embrace core work throughout pregnancy. (Be sure to check out our BIRTHFIT Basics: Prenatal Program, no equipment necessary.)
And, be sure to strengthen your glute stabilizers… yes your butt muscles, especially those side butt muscles (glute medius). See Glute Bridges and Hip Hinge Plate Slide and even Glute Marching.
Finally, don't forget to mobilize your adductors (those inner thigh muscles that attach directly to the pubic bones). We say mobilize because we want you to have control through your entire range of motion. Be mindful not to over stretch and neglect strengthening the external hip rotators. See Straddle Stretch and Shin Box Flow.
*Bonus: Get adjusted by your chiropractor!