Tips for coping with SPD & a toddler!

[Treesandbees]

I'm 18 weeks pg and have a busy 19 mo DS. My SPD is so much worse than last time! I also have a dog so can't (nor want to) avoid walking! Any good advice out there??

Can you get a physio referral? Mine came through within two weeks and a month of intensive exercises later I was so much better. I say intensive, I did 10 mins morning and 30 mins lunchtime and 30 mins in the evening.

Also a support belt helped.

good luck.

The midwife was reluctant to refer me for some reason and last time it took 8 weeks for the apt to come through. Hoping I can get some on my work health insurance instead. Do you mind sharing the exercises you did? I can't seem to find anything myself that helps!

I had it too. Got referred for physio and hydrotherapy. The hydro helped immensely

Same here. Had 6 month old when fell pregnant and SpD hit hard again at 8 weeks. Got immediate referral ( app in 3 days) compared to 8 weeks last time and its been my lifeline .
Now 37 weeks and have managed so much better than last pregnacy as I got ontop of it early with weekly/ 2 weekly appointments.
Demand a urgent referral! Good luck!
Also, I think 2nd time round you are more aware of what you can and can't do and are less likely to overdo it. All def helps!

Following as in the same position (except only 8 weeks!) No advice as all over the place messing it all up myself at the mo. Midwife put in an 'urgent' physio referral on Fri so fingers crossed... Would also love to know any exercise tips on the meantime. :)

I'm in a similar position- 32 weeks with a 21 month old. Where I am you can self refer to the maternity physio which I did, first appointment I was given exercises but nothing didnt already know from last time. Things got worse and second appointment I was given straps to hold me together!
I've tried to make my dd walk more etc but it's hard, especially when she is tired after nursery. Try to swop hips when you carry as my left hip is the one causing the most problems as this is where dd like to be most of the time!

I'm 30 weeks with a 22 month old and a dog to walk. Staying mobile helps-obviously within your own limits. I tend to walk 5 minutes to a park, let dogface off the lead or if there are 'hazards' keep him on the lead, then we just potter about after the toddler until we've had enough or I need a wee! I encourage dd to walk more so I don't have to push a buggy or carry her and actually she loves it. At home, I leave as much of the hoovering as I can bear to the man (who has a higher fluff on cream carpet threshold than me) and also try and get dd to help tidy up her toys off the floor. I was advised not to sit on the floor by the physio so we try and play on the sofa together, also I have started using the changing table again to get her dressed for that reason. Its sleeping that's the nightmare now, I need two cushions between my knees and ankles but I am getting aches in my sides now so am trialling sleeping on the spare duvet...if that fails I will try sleeping upright, I had to do that last time. Ask to see a physio asap and good luck! X

I'm not a physio, and sure any advice would depend on your specific situation, but generally speaking you're aiming to improve muscles of the buttocks, pelvic floor and core to support the pelvis whilst the ligaments are loose.

• Tiger Pose

• Keeping back straight, looking down at the floor

• Alternately lift right arm and left leg and left arm and right leg.

• If your pelvis pain is very bad, don’t lift the leg, just extend the foot along the mat, out behind you.

• cat / cow stretches

• Come onto all fours with hands underneath your shoulders and knees hip distance apart

• curl your spine as you exhale, looking at your baby (like an angry cat)

• Then inhale, bringing the head upwards, to look at the horizon.

• Be mindful not to arch the back too much (pregnancy arches the back already, so you’re aiming for a gentle extension).

• Exhale, arch the back and look at your baby once again

Pelvic floor exercises

Hip bridge

• lie on your back, feet up by your bottom, hip distance apart, toes facing forwards.
• Lift the pelvis, whilst pushing knees away.
• You’re aiming for a straight line between shoulders and knees. o When you’re stronger, you can then aim to ? lift the buttocks, straighten right leg (so it’s in a line with your torso – knees) ? bend right leg and place foot back down on the floor ? Keep lifting the buttocks, straighten left leg ? Bend left leg, place foot back down on the floor ? Lower the buttocks to the floor.
• Squats

• squat, ensuring pushing through heels

Seated Exercises

• towel between knees, clench and hold
• squeeze glutes,
• hold in core, hold each hold for five secs, five times daily. Pilates Clam Single leg raises with toes pointing towards ceiling Pilates rolldown

Other tips were

• Use a pillow between your knees in bed.
• Try to move with legs together (eg swing legs together when getting in and out of the car). Some people find sitting on a bin bag helps with the swivel action. When turning over in bed, keep the knees together.
• Carry a child in front of you, or on your back instead of on one hip.
• Sit down to put on tights / trousers.
• Do your pelvic floor exercises
• Try to ensure you have good posture – this doesn’t mean ramrod straight, but a neutral spine.
• Try to minimise stair climbing. Effectively for me this meant trying to be less forgetful!