Pubic bone pain during pregnancy, often referred to as Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP), is a common condition affecting the joint at the front of the pelvis. This discomfort arises when the ligaments supporting the pubic symphysis joint become more relaxed, partly due to the hormone relaxin, which prepares the body for childbirth. The resulting increase in joint mobility, combined with the mechanical stress of a growing fetus, leads to instability and pain. While this condition can be disruptive, it is temporary and manageable through proactive strategies. This article outlines several immediate, supportive, and professional approaches to finding relief.
Modifying Movement for Instant Relief
Immediate relief from pubic bone pain often involves changing how you perform everyday movements to minimize asymmetrical strain on the pelvis. The goal is to keep the two sides of the pelvis moving together, preventing shearing forces across the pubic symphysis. This focus on bilateral movement can provide comfort almost instantly.
When getting out of bed or a car, maintaining symmetry is paramount to avoid aggravating the joint. Keep your knees pressed together and roll your entire body as a single unit, a technique sometimes called the “log roll.” When turning over in bed, engage your core muscles slightly and move your torso and legs at the same time, using a pillow placed firmly between your knees and ankles for support.
Adjusting your posture during standing activities also reduces strain on the pubic joint. Avoid standing with your weight shifted entirely onto one leg, which creates an uneven load on the pelvis. Instead, consciously distribute your weight equally onto both feet and wear supportive, cushioned footwear. For tasks that require lifting a leg, such as getting dressed, sit down to put on pants and shoes to keep the pelvis stable.
Navigating stairs is a common trigger for sharp pain. To reduce this asymmetrical stress, try taking one step at a time, leading with the less painful leg, or ascending and descending sideways. When sitting, ensure your hips are level and your knees are no wider than your hips to maintain a neutral pelvic position. Avoiding prolonged sitting is also helpful; instead, take frequent, short walks to keep surrounding muscles mobile.
Utilizing External Support Tools
Beyond modifying how you move, incorporating external tools can offer stabilization and targeted pain reduction. These devices work by either compressing the pelvic joint or managing inflammation in the surrounding tissues.
A pelvic support belt, often called a Sacroiliac (SI) belt, provides external compression that helps stabilize the hypermobile pubic symphysis joint. This belt should be worn low around the hips, beneath the belly, and snug enough to provide gentle support without causing numbness or increased pain. Wearing the belt during activities that provoke pain, such as walking or standing for long periods, can reduce symptoms.
Managing localized inflammation around the pubic bone is best achieved with cold therapy. Applying a cold pack directly to the pubic area for 15 to 20 minutes helps decrease swelling and numb the sharp pain. Conversely, applying warmth to the surrounding tight muscles in the lower back, hips, or glutes can encourage relaxation and reduce referred tension.
Strategic use of pillows and props is effective, especially during sleep. Placing a firm pillow between the knees, extending down to the ankles, maintains the neutral alignment of the hips and pelvis while lying on your side. For severe pain, mobility aids like crutches or a cane may be recommended by a healthcare provider to temporarily reduce the weight-bearing load on the joint.
Seeking Professional and Therapeutic Help
While self-management offers relief, long-term improvement requires specialized professional guidance to address underlying muscle imbalances. Consulting a healthcare professional is the first step, especially if the pain is severe or limits your ability to walk.
A Pelvic Floor Physical Therapist (PFPT) is often the most effective specialist for managing PGP. They perform a detailed assessment to diagnose the exact severity and pinpoint muscle imbalances contributing to instability. Treatment typically involves gentle manual therapy to ensure proper alignment and teaching targeted exercises to strengthen the deep stabilizing muscles of the core.
Therapeutic exercises focus on engaging the transversus abdominus and pelvic floor muscles, which act as the body’s internal support system for the pelvis. Unlike general stretching, the emphasis is on gentle, symmetrical strengthening of the glutes, hips, and lower abdominal region. Low-impact activities, such as water aerobics or swimming, are beneficial as the buoyancy reduces the weight-bearing forces on the painful joint.
In some cases, a pregnancy-certified chiropractor or osteopath may utilize gentle mobilization techniques to correct minor joint displacements. These hands-on treatments are aimed at restoring normal joint function. It is important to confirm that any practitioner is experienced in treating pregnant patients.
Always communicate with your obstetrician or midwife about the severity of your symptoms, especially if you experience an inability to bear weight or walk. They can help discuss safe pain management options, such as acetaminophen, or arrange for a formal referral to a physical therapist.