Symphysis Pubic Dysfunction Hurts. I know, i have it. But there are things you can do at home for comfort and to make yourself feel better.
When getting into the car, always sit down on the seat first and then lift your legs in together. Separating the legs often causes more pain.
Sleep on a sleeping bag, or silky sheets, something that will make rolling over, or getting out of bed much easier.
If it is comfortable for you, sleep with a pillow between your legs. I also put on against my back. Or i sleep on my back, having my pelvis flat really helps with pain.
Although it sounds funny, never spread your legs wider then is comfortable. There are other ways to have a cervical check or to have sex, but don’t force your legs open any wider then is comfortable.
Swimming can be very helpful. Some say that swimming can ease pain for several days. Although avoiding the breast stroke is recommended. Even walking in water can help with pain.
Sleeping on an Air Mattress can help with the pain of rolling over at night. They make it much easier to roll over, and cushion the body well.
Using pillows to support yourself while sitting as well as prop one under your knees can help put you into a position that is much more comfortable.
Sitting on a birthing ball is amazingly comfortable. When i can no longer sit down on the couch because it hurts, i will sit down on a ball, sometimes i slightly bounce or rock on it, but its very comfortable.
A heating pad put on my lower back helps, although be weary of doing this too often as heat relaxes the muscles more and can cause more pain in the long run.
Sitting on an ice back, putting it as close to the pain as you can. Will often offer some relief.
Yoga stretches can help the pelvis pop into place and relieve tension, but be very careful not to push yourself or you may hurt more the next day.
Take off your pants. Another that sounds funny, but maternity pants tend to push and grip me, It can hurt and cause more pain until i take them off. I have bought several wrap around type skirts to put on when my back is hurting and it helps a bit.
When walking is uncomfortable, ask for help, or use crutches. Ive had to call my husband many times because i go to take a step after i have been resting for a while, and it hurts so much that i can not move anymore. Hes getting used to helping me.
Make sure you utilize everyone around you to help. Don’t push yourself to keep the house super clean. Don’t take it on yourself to do all the dishes and meal cooking. Everyone even young children can help. I cannot empty the washer or dryer very well. I have my 3 year old stand on a chair and fish things out of the washer and ill toss them in the dryer, and he helps me unload the dryer as well. Its a game to him, but help to me. He also puts away dishes that go on low shelves, i just hand him one and remind him where it goes. My husband has taken on many of the house cleaning chores, i do things that are at my arms reach, i don’t bend down to get things, he cleans up the floors and i can vacuum. I can do dishes and dinner, if I’m not standing for more then a half hour. Although depending on people can be a bit foreign to someone like me who is used to doing everything herself, its very important not to push yourself, it will make the pain worse.
Many of these ideas are common sense ideas, but ones that you don’t often think about. Remember that some activities cause more pain then others and you should always be careful of what you are doing. Don’t run, be careful not to slip. Give yourself leeway when you are hurting, and don’t feel bad for taking some Tylenol if the pain is too much to bear on your own. I hope some of my tips bring you some comfort with your SPD.
