SPD - excercises and 'popping/clicking' joints(11 Posts)
I'm one of those unfortunate sods who is finding pregnancy rather tough.
On top of the endless bloody vomiting, I now have some nasty back and hip issues. I'm doing all the resting/knees together/gentle pottering stuff, and I have an spd sercola belt.
So three questions really.
1.) this gets better after birth, right? How fast?
2.) can anyone point me towards some excercises that work? Doing my kegels and bouncing on my ball but feel like I'm losing strength.
3.) my sacroiliac joints and hips are making this incredible cracking/popping sound, usually when I get turned over in bed. It's not usually painful but it's alarming. Is this relatively harmless, like normal joint popping noises, or a sign of something bad?
Any other tips, tricks or excercises gladly taken on board. Doc won't give me crutches because all my joints are a mess and he's worried I'd just mess up my shoulders.
Hi, I know how you feel I get this too, I ended up on crutches in my 1st pregnancy. The good news is it does go after the birth, but mine took a while to get back to normal last time, especially the clicking which lasted a while. You should ask for an urgent referral to the physio. They can also keep you on after the birth to treat any after affects - something I didn't know about last time.
In the meantime, you can try these, they do help (you can google all of these).
1. Cat stretches (on all fours) x 10
2. Clam exercises (lying on side) (3 sets of 10 on each side)
3. Wall squats (3 sets of 10)
4. Pelvic floor exercises
Do them every day and you should notice a difference. Good luck! I know how painful it is, my husband has been driving me everywhere since about 20 weeks, he must feel like a taxi service, bless him.
I think something like 95% of cases resolve themselves after the birth so the chances are you'll be one of the lucky ones. Mine felt better almost immediately and within 2 months was completely gone. Do exactly what the medical professionals tell you and take painkillers as allowed. Rest and hope for the best. Good luck!
Thanks both! yummy I'll look up those Excercises.
worzel glad to hear yours got better.
I need to keep reminding myself that the baby is fine, and that this is temporary, and really just discomfort. Hopefully it'll all go after he's born.
Me too, pregnant with DC2 at the mo, HG finally subsiding and SPD kicking in, it's so hard as it restricts your movement. I had SPD with DC1, very severely. It did go when she arrived, I struggled for a bit after which is why with this pregnancy I am have been determined not to let it get too bad. First time I wasn't as clued up about it and things like, mowing the lawn and lifting didn't help.
Exercises as per previous post, be really strict with yourself about lifting, pushing etc. A dream genie pillow and keep your knees and ankles together at all times. I have an amazing chiropractor who is literally my angel at the mo too - good luck! Xx
I'm the same, he up until a few weeks ago and then the pains started. Physio wasn't much use, offered crutches, belts and told me unfortunately not a lot they could do and I would be fine after the birth. Yep great with weeks to go. I went to see a chiropractor and the difference was amazing, actually got more than an hours sleep and can even hobble about a little bit now! Mine specialised in pregnancy so was very lucky!
Mine disappeared pretty much right away when DD was born.
I'm 32 weeks and suffering again but finding it manageable with help from a huge tubi grip I got off the physio to help support my bump and some coping exercises to make getting up off beds and seats easier.
If you find one leg or side worse than the other then use your stronger side as your leading side when getting up. My right side is my problem so when I get up I put my right foot further forward than my left and bear more weight on the left. Use your abdominal muscles when making movements that are sore - getting up, turning in bed etc. Take a deep breath in and on the out breath pull in all your tummy muscles and move. Using your core like this puts less pressure on your pelvis. I find if my back is sore pelvic tilts help. You should find some proper demos on you tube - I like to stand against a wall to do it. I find the flat (and cold) surface is great to help me really straighten my back. Other tips...Silk or satin nighties make it easier to turn in bed. As do poly bags on car seats to help swivel when getting out. And keep your knees together as much as you can when turning round in bed or swiveling out the car/off a seat.
You mention your doctor OP but have you seen a physio? Might be worth trying to see one as they will be able to give you specific advice for your circumstances as SPD can present in lots of different ways so there may be some things more helpful than others. Some physios run SPD workout groups too which you might find helpful.
I've seen the physio attached to the midwifery unit once, when it wasn't so bad. I'll definitely ask to see her again next time I see my midwife (everything is midwife led here, it's actually very rare to see a doctor unless you're having complications.)
I think I need some manipulative work as sometimes there's a massive 'clunk' in my si region and then things are a bit better for a while (shudder.)
Such a grim feeling to feel bits moving that shouldn't be!
I'd never even heard of spd before I got pregnant, but the number of women I've spoken to since who've had it is pretty big - must be a lot of us suffering out there.
SkiptonLass this is a link to a whole load of SPD friendly yoga exercises. I had SPD badly with my son and it did go away quickly with just the occasional twinge with really bad periods. You might also be able to find an osteopath who will treat SPD but I just saw the Women's Health Physio (self referral when pregnant) and she was great
And check out the Pelvic Partnership - all you never wanted to know about SPD
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