You can manage it from now to try and stop it getting worse. So basics:
Keep your knees together at all times but particularly when turning over in bed and when getting out of a car. This includes avoiding breast stroke when swimming or any yoga poses that open the pelvis by opening your legs.
Take shorter steps
Take stairs one at a time holding onto the rail
Sit down when putting on knickers, tights, socks, trousers, skirts to avoid standing on one keg
Avoid anything that involves putting all your weight through one leg for example leaning against a door frame putting your weight through the leg near to the frame.
Sleep with a pillow between your knees. Doesn't need to be a fancy one, I just use a normal one, and you could just use a rolled up towel or blanket if it stays in one shape.
Think that's it. I've had SPD since 13 weeks so all of the above have become my norm. If it is sore, a bag of frozen peas in a tea towel shoved between your legs really does help. If your lower back starts to ache too, a hot water bottle helps ease that. The exercise my physio told me to do was to always focus on pulling my tummy and bottom in rather than walking with them both sticking out (the pregnant duck walk) and to really work on my pelvic floor exercises.
Hope all that makes sense and helps
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