SPD tips whilst at work (desk job)

[Cazzr]

ok, so I'm 24+3. Started having spd twinges at 18 weeks (same as 1st pregnancy) but since coming back to work after christmas it seems to have ramped up.

I work in a technical capacity pretty much behind a computer all day. I am luckily able to work at home on a monday and friday so am in the office tuesday-thursday.

It has quickly become aparent that when I work at home I cope much better, even tho I work from the sofa with my laptop on my lap (not a good position but it works!). I wouldn't say I'm any more active and infact find it harder to get up that from my desk chair, for obvious height reasons..

I saw a physio (nhs) yesterday who was the proverbial choc teapot so thought I would ask the wealth of knowledge that is mumsnet.

I've bought a feather pillow in to sit on and thought it was helping a bit (softens the seat more) but i'm still suffering. Pain is in pelvis, back and side tummy muscles... oh and shoulders as I keep hunching over to releive the pain in my pelvis/tummy..

My spd management at home is pretty good and at the weekend my symptoms are much reduced. It's soo frustrating.

You should have an occupational health assessment as a pregnant person at work I think - or at least you should be able to request one...? Is there anyone there who can help?

I saw an Osteopath for my SPD at 24 weeks and it has cleared up after just a few sessions...can you spare some cash for one? Far better than an overstretched NHS physio! As well as re-alligning my pelvis, he helped with massages/stretches for me to do at home for when the pain got really bad, and it really helped. I found it helped to have a cushion behind my back on my work seat...and to take breaks, walk around. I found sofas made me a lot worse as i needed my bottom higher than my knees and my sofa was too slouchy.

The big rule he gave me was NEVER cross your legs, and never part them very far either. Go around as though you're in a tight pencil skirt. I hope that helps a bit

I am 27+4 and had SPD for last 6-8 weeks. Lucky that I have a decent physio who has given me decent advice.

Put your chair up as high as possible, therefore keeping your torso relatively straight. Feet just touching the floor.

She has given me stretches to do and strongly encouraged me to start pilates. I am only week 2 in and it's already making a difference. Seriously. Have a feeling it's going to be a life-changer! Helps you to utilise the muscles that don't normally get a look in.

I am one of thos people who would always try and prevent and treat through exercise versus massage etc. But saying that, if things start to get worse again as bump grows, i'd consider osteopath too.

Good luck

Hot water bottle was fab for me - I had it for the base of my back. Had bad back and slipped pelvic bone from 14 weeks.

hey littleMillia, was going to talk about this in our pg group but figured you would see this anyway. :)

Physio was really useless. When I asked about seperated abdomen (diastis recti?) she didn't know what it was and said I should speak to my gp (who surely would refer me for physio?).
My reason for asking was that maybe a lot of the problem was due to weak abdominal muscles but was unsure about what exercises to do. She wasn't particularly helpful. Sadly I struggle timewise to fit in pilates what with working full time, looking after DS (and DH ) and a horse.
Also concerned that, if I do have separated abdo muscles that aparently the wrong type of exercise can make things worse.

Ended up leaving work early today because I couldn't deal with the discomfort any longer and was getting emotional/fed up/worried about how long I could keep doing this for. The idea of working at home more than I already do doesn't fill me with joy.

I was signed off in my last pregnancy from 25 weeks with chronic severe rib pain (started at 10 weeks) and ended up getting quite depressed with being in constant pain, alone at home and feeling useless. Scared this is going the same way.

Cazzr I am useless with the tech on this site, but message me your address and I'll try to email over scans of the exercise sheets my physio gave me. They're really straightforward and things that you can do at home - in between your million and one jobs!

You have to be REALLY careful on using your abs as you can make it much worse. Anything that makes your tummy 'dome' should be avoided. So even the way in which you roll out of bed (on to side, then use your arm to push you up) to the way you get off the sofa (awkwadly in my case!). But the exercises I have been given are aimed at stregthening my other stomach muscles. i.e. the supporting ones.

I am getting increasignly bad pain under my ribs. I think it's just because i'm a short-ar$e and so my torso is obviously tiny. But baby doesn't appear to be .

Good luck x

Swivel chairs are also bad for spd because they abduct the leg. Can you switch to a normal chair? Get up from the chair with your legs parallel rather than swinging a leg out to stand.

I second seeing a physio, they can do a lot to help as mentioned above. Good luck!

looking for helen i'd love to see a physio... well one that is any good at least...
Will take your point about swivel chair but being 6ft 2 I already have a special chair and I doubt i'd get another tall enough for my raised desk at work... Will certainly make sure I get up parallel, tho already do really as it's quite an effort to actually get up...

littlemilla will pm you my email address. thx
Have been trying to suck my tummy in a bit whenever doing anything 'ouchy'. I do struggle getting out of bed as I find the whole pushing up from my side sortof knocks my pelvis 'off centre' if you get my meaning, what with the extra pressure on one side. Usually leads to very wonky walking for a few strides and being unable to turn left! LOL Actually not sure if it's right but I find if I leave a pillow between my legs when trying to get out and squeeze my legs together aswell it sorta helps a bit with the stablility. Not sure if it's right but it's a case of doing whatever works at the mo...

Sofa can be fun but def easier that the bed, tho if I end up laid on the sofa I usually need DH to haul me up. I'm like a tortoise stuck on it's back!!

I also suffer with pain in rib area, seems diff to how I was in last pregnancy. Last one was more pain in the ribs themselves and between, this time seems more muscular. Sorta put it down to underwire, so no more 'lift' for me but I do suffer along with the pelvic/back pain when sat at work. It's like my core stability muscles are just not up to it!
Could also be because we are compensating for the low back/pelvic pain by bracing our upper body. I feel tension/pain in my shoulders too.