For those who want an honest and realistic picture of pregnancy, birth and raising three kids, then take a look at my #pregnancydiary and feel free get in touch with any comments, questions or suggestions.
First twinges
This week I’ve felt the first twinges of SPD... no it’s not something to do with extraterrestrials, and it’s not a sexually transmitted disease. SPD is short for symphysis pubis dysfunction. It’s sometimes called PPGP, which means pregnancy-related pelvic girdle pain. It’s basically pain caused by a hormone called relaxin which soften ligaments during pregnancy.
Usually the nerves and muscles adapt to compensate for the greater flexibility in a pregnant woman’s joints. But sometimes the joints get misaligned. It’s misalignment or stiffness of the pelvic joints at either the back or front of the pelvis that causes the pain. It happens to some women during pregnancy and the pain can make if difficult to get around. Some women like me, feel the pain over the the pubic bone, some feel it across one or both sides of their lower back.
No joke
SPD/PPGP is no joke. Some women have it so bad that they end up on crutches or in a wheelchair towards the end of their pregnancy. I didn’t have it in my first pregnancy at all but it occurred in my second pregnancy at around 6 and half months.
I remember having a baby shower in the park on a gorgeous day in August and sitting cross legged a lot. I was thinking how flexible I was during pregnancy as sitting cross legged wasn’t uncomfortable at all, I probably would have attempted the lotus position because I felt fine…..until I stood up! I’d obviously opened up my pelvic joints too much and probably unevenly, and from then on I found it painful walking, going up stairs and turning over in bed. If I wanted to turn from lying on one of my sides to the other I couldn’t physically do it. My husband had to literally roll me out of bed!
I was advised by the doctor to wear a support belt, which basically help my pelvis together and helped keep the weight of the baby off my pelvis a bit. I also went to a chiropractor for a few sessions which helped a bit. But I was still in pain until a few days after the birth of my second daughter.
Looking back now, I had no clue what SPD was and how it was caused and also what I could have done to prevent it. But you live and learn as a third time mum I’ve soaked up a lot of information about pregnancy and health over the years. I now think that my SPD was most likely caused by the very long labour when I had my first baby (which was only 18 months before the second one!) I had a forceps assisted delivery and my legs were up in stirrups. I was given the full whack of epidural so couldn’t feel my legs and had no idea how far apart they were being stretched. I probably made it worse by sitting with my legs crossed, which misaligns the pelvic area. I exercised but wasn’t aware of which exercises were safe to do with SPD.
MY TIPS ON COPING WITH SPD
For women who feel twinges of pain in their pubic area, lower back or even the tops of their thighs, these tips may help manage the condition. I’m not a doctor but someone who has experienced the conditioning two pregnancies, I’ve spoken to doctors and midwifes about this and a personal trainer for the exercise part:
1. Stay active
Keep exercising if you’ve been doing it so far but make sure you adapt to your condition (see tips below). Don’t sit for long periods of time as it’s painful when you get back up. If you have a desk job, take regular breaks and get up and walk around a bit every hour or so.
2. Keep the pelvis in line as much as you can day to day and when exercising
Ok, so you have to walk but power walking is not a great idea, a stepper is a total no-no, and lunges are out too and so is jogging. Squats are fine because your legs and pelvis is still in line. Pregnancy yoga is great but tell your instructor that you are suffering from SPD and they will tailor the moves for you. I use this DVD and the instructor tells women with SPD/PPGP to avoid some of the poses.
I find swimming helpful as my weight is supported by the water. Just be careful as it’s possible to feel so weightless that you open up your legs too much in the water. Take it easy and stop if it feels uncomfortable… the same applies to sex. Try positions where your legs are parallel.
3. Be careful with sleeping positions and getting out of bed
Try sleeping on your side with a pillow between your knees. This avoids to much weight being put on one side of the pelvis. When you get out of bed keep your knees together and swivel out.
4. Try a backpack instead of a handbag
If you’re like me and try and pack your whole world into your handbag, you might find yourself leaning more to one wide when you carry your back on your shoulder. A backpack distributes the weight evenly and you can get some pretty stylish ones these days.
5. Don’t bend and twist to lift
Carrying a baby on one hip is something all mums do but not the best idea for those suffering from SPD. When you pick things up it’s best to bend your knees. Also, try and leave the heavy lifting to partners, family or friends... and get your shopping delivered.
6. If you’re going to sit on the floor then…
Sit cross legged but use cushions under your bum and one under each knee. Keep moving position after a while. Cushions under your bum and legs straight out in front is also ok. Don’t sit twisted.
How’s baby?
Baby’s brain-wave activity is kicking in at this stage. This means little one can not only hear noises but can now also respond to them with an increase in pulse rate or activity. Baby is around probably about 36 cm from head to toe.
