Managing SPD

[RosiePosie]

Since finding out I am pregnant again I have been very careful to take preventative measures. I have stopped all the walking I was doing, and am being very careful about how I move etc. So far this has worked and my SPD is nothing more than the odd twinge. However, I'm feeling fat and very unfit and unhealthy. Do you think I should continue as I am and rest as much as possible, or do you think I could start walking a bit again. I know if I started walking, my overall health would improve - I'd be fitter and feel happier, or do you think it would bring on my SPD symptoms?

I'm really unsure about what to do for the best. Should I walk whilst I still can, to regain some of my fitness or should I rest up and preserve my pelvis. I really feel like I'm stuck between a rock and hard place. I'm feeling pretty miserable not getting any excercise, but I don't want to risk damaging my pelvis.

Sorry for the waffle, any advice appreciated.

Hi Rosieposie

Why dont you try incorporating walking shorter distances in with a series of core stability exercises. I am towards the end of my pregnancy and am also having a few SPD twinges. I used to be a dancer and unfortunetly had stability issues and the laxest ligaments in the world even before getting pregnant. I now work as a Pilates techer and Physio. I know doing Pilates through the pregnancy has really helped hold everything together for me. You could maybe look at finding a local class that is specifically designed for pregnant women, or talk to a womens health Physio in your local hospital.
I think walking isnt so much of a problem if its not for long periods of time and you make sure its over even ground and doesnt involve having to step onto and over obstacles. You might also think about using your core stability muscles pelvic floor and deep abdominals as you move which will act as a corset and keep the pelvis more stable. Again a womens health Physio can show you how to engage these muscles. Lastly I'd say consider using a tubi grip or a maternity belt as a precautionary measure while you walk! Again your local physio dept should be able to supply these to you!
I dont see why you should completely cut out exercise all together though! Hope this is some help!
mrow

It does depend how severe your SPD is. Mine was quite severe and i persisted trying to do things in my first PG and it did me no favours at all. (However, have subsequently found out that my sacro iliac joint is split in 3 which REALLY doesnt help SPD). I would definitely recommend you get a maternity belt or tubigrip if you are going to carry on walking. I have to say IMHO, for the sake of a couple of months rest, it might be it in the long term if there is the possibility of damaging the ligaments permanently.

I was in a similar position and sadly, think that the not much exercise at all option (apart from stabilising core muscles) is probably the best one. D'you want the piece I wrote? CAT me if you do.

Thanks people. In my heart I think probably the no walking route is the best way to go, as walking more than usual is what triggered it off in my last pg, but I was 30 weeks by then. I am only 14 weeks now. I will certainly look into strengthening core muscles and pelvic floor, and perhaps doing some upper body work - if only to get my heart pumping a bit and helping me feel better about myself. I had thought that maybe some gently cycling on an excercise bike would be better than walking, less impact on the pelvis, but I'm not sure - what do you think? mohterinferior, I will CAT you if I work out how!

I'm 8 months into my second pregnancy and SPD was TERRIBLE the first time around. I started getting twinges this time around and was terrified it was going to be the same, but it was MUCH MUCH BETTER.

I think this is because I AM moving more - I am running after a 2 year old all day and not sitting at a desk, which I think really had a bad effect on the SPD. I am finding a softer mattress has helped at night as well.

I would also recommend you see a physio ASAP and get a belt (free from physio) - they are excellent and will be able to offer great advice.

Interesting, MP. I found moving hurt it more, rather like walking on a sprained ankle. But I got massively fed up with the GP and physio who kept telling me to be as inactive as possible...admittedly I was a bit paranoid after being so very very fat for ages after my first baby.

(Apropos of absolutely nothing, the weight came off almost straightaway after DD2. This may cheer you, in a totally irrelevant way.)

Today for example I have spent three hours gardening which would have killed me in my first pregnancy and rendered me unable to move for three days. I also think that because I am at home and not driving 2 hours a day to work has helped. My main problem was sacro-iliac problems and keeping on the move this time has definitely helped in my situation.

Good luck - you might find it is much easier if your personal circumstances are different this time around.

MI I'm SO glad to have made it this far without much pain this time!!! I always felt that sitting at a desk/car kind of pushed everything in 'the wrong way' and made my joints settle the wrong way, and when I stood up I felt as though I was almost leaving my hips behind on my chair! Not having to sit-down-and-stand-up I'm SURE has helped me this time.

My circumstances haven't changed, except I am running around after two little people now, rather than just one before. It was specificaly walking that triggered it last time, and complete rest is what helped. I was asking about the walking this time, as it was the only regular excercise I was getting between pregnancies. I haven't felt like walking the last few weeks due to morning sickness, but now that's clearing I'm feeling up for it, and rather fed up at the prospect of sitting on my fat bum for the next 6 months. However, I definately do not want the full pain of SPD back again!

Give it a go. If it twinges, stop. Am deeply heartened by MP's experience. And actually mine was OK for some walking - when I think about it I walked the best part of a mile (to collect DD1 from her childminder) most days, including the one before I gave birth.

Would be more concerned about cycling as its difficult not to straddle getting on and off a bike and the flexion at the hip may stress the pelvic joints more than walking. Another safer form of exercise could be aquanatal classes. Again your not fully weight bearing through the hips and the instructors should be well aware of any contraindications with your condition. Mrow

If walking is a problem I would definitely recommend trying it with a belt (fitted by your physio) - this made a big difference to me.

Have to say - sitting on certain types of chair made it much worse for me too (train seats, office chairs etc). My support belts were a huge help - had a tubigrip and also a strap that went around my hips (doesnt sound comfortable but it was very good). I also found some insoles to go in my shoes which helped keep me walking in my 2nd pg - they were called mother steps or something and it sounds far fetched but they supported the arches and corrected my positioning taking the strain off of my pelvis - try googling for them. It helped in my 2nd pg though that i was having to run round after my DD so although i stopped the long walks etc, i used my crutches early on to take the strain when needed. I also didnt stay sat still in the same position which i think made a big difference. Would still avoid formal exercise but do keep moving - but FGS dont get on a bike!

found it here

whoops try this

?!?!?!?!?!

How can INSOLES cost £26.99?

Didnt know thats how much they were because me mum bought them for me when i was pg. There are, however, definitely worth the money - if nothing else the money saved on painkillers!

Hausfrau, could you not order these on line?

I found just sitting in a swimming pool, and floating, rather than actually excercising helped me feel better. Sitting for long periods or walking too far made it very painful. Not sure cycling is a good thing - makes me wince in pain just thinking about that!

I could hardly walk even with the aid of crutches by the end. I'm sure it's because i carried on working and sitting at my desk too long, and walking too much.

Take it as easy as you can and i'm sure it will make it go away more quickly after the birth. Was about two weeks for me, and my pelvis is still sore.

Very best of luck though. It's the pits and i pity anyone who has to endure it.

All that said, my goodness, It's so worth it in the end though! Best thing i ever did. xx