Pubic bone pain, often called symphysis pubis dysfunction (SPD) or pelvic girdle pain (PGP), is a common discomfort experienced during pregnancy. It involves pain in the pelvic area, particularly around the pubic bone, ranging from mild aches to severe, debilitating pain. Approximately one-third of pregnant individuals report experiencing SPD. While generally not harmful to the baby, this pain can significantly impact mobility and daily life.
Common Causes of Pubic Bone Pain
Pubic bone pain in pregnancy primarily stems from physiological changes preparing the body for childbirth. The body produces a hormone called relaxin, sometimes as early as 10 weeks into pregnancy. Relaxin causes ligaments throughout the body, including those holding the pelvic bones together, to become more elastic. This increased laxity in the pubic symphysis joint can lead to instability and discomfort.
As pregnancy progresses, the growing uterus and the baby’s increasing weight shift the body’s center of gravity. This added pressure on the pelvis, combined with loosened ligaments, places strain on the pelvic girdle and surrounding muscles. The pubic symphysis normally widens by 2 to 3 millimeters during pregnancy to accommodate delivery. If the joint widens excessively, typically more than 10 millimeters, it is known as diastasis symphysis pubis (DSP), which can cause more severe pain.
Everyday Strategies for Relief
Managing pubic bone pain involves adopting strategies to minimize strain on the pelvic area during daily activities. Maintaining proper posture, such as sitting upright, reduces pressure on the pelvis. When moving, keep knees together, especially when turning in bed or getting in and out of a car, to avoid asymmetrical movements that can worsen pain.
Using pillows strategically can provide support during rest. Sleeping on your side with a pillow between the knees and lower legs helps maintain pelvic alignment. Applying ice packs or heat to the affected area can offer temporary relief. These localized treatments can soothe discomfort and reduce inflammation.
Supportive footwear is another practical measure. Comfortable, low-heeled shoes that provide good arch support can help stabilize the body and reduce stress on the pelvis. Activities involving heavy lifting, strenuous movements, or standing on one leg should be avoided, as they can exacerbate pain by placing uneven stress on the pelvic joints. When getting dressed, sitting down to put on pants instead of standing on one leg can prevent increased discomfort.
Supportive Aids and Therapies
Beyond daily adjustments, supportive aids and professional therapies can provide relief for pubic bone pain. Pelvic support belts, also known as maternity belts, stabilize the pelvis by applying gentle compression around the hips and pubic bone. These belts help hold the pelvic bones in place, reducing excessive movement and associated pain. An adaptable belt, with elastic side straps that can be adjusted for targeted support, often offers the most benefit.
Physical therapy plays a significant role in managing pelvic girdle pain during pregnancy. A women’s health physical therapist can assess muscle imbalances and provide targeted exercises to strengthen the muscles supporting the pelvis, including the pelvic floor, abdomen, and hips. Techniques such as joint mobilization and myofascial release can improve alignment, reduce muscle tension, and increase overall pelvic stability. Physical therapists also offer guidance on safe movement patterns and activities to avoid.
Complementary therapies such as acupuncture or chiropractic care can also provide pain relief. Acupuncture involves inserting thin needles into specific points on the body and is a helpful treatment for pregnancy-related pain. Chiropractic care focuses on spinal and pelvic alignment, using gentle adjustments to improve joint function and reduce discomfort. When considering these therapies, choose practitioners experienced in treating pregnant patients to ensure safety and effectiveness.
Knowing When to Consult a Healthcare Provider
While many strategies can help manage pubic bone pain during pregnancy, it is important to recognize when professional medical advice is necessary. Consult a healthcare provider if the pain is severe or worsens significantly, interfering with daily activities like walking or sleeping. Persistent pain that does not improve despite trying self-care strategies warrants medical evaluation.
Seek immediate medical attention if the pain is accompanied by other concerning symptoms. These might include fever, numbness, tingling, or difficulty walking. A healthcare provider can rule out other conditions causing the pain and offer a personalized diagnosis and treatment plan. They can also discuss the potential impact of severe pubic bone pain on labor and delivery, helping develop a birth plan that accommodates your condition.