SPD/PGP and looking for ways to stay active

[NotThatKindOfDoctor]

Hi,

I'm 21 weeks pregnant this week and I've started developing SPD symptoms (I had it with my second pregnancy). Its only slight at the moment, so I've started doing the exercises/bought a support belt, but I'm looking for inspiration for activities I can still do (last time I had it, it was really bad and I couldn't really do anything and it was miserable).

I had been walking a lot, but that hurts me now so I'm keeping that to a minimum, I've had to severely limit my yoga because a lot of positions also make it worse, swimming pools near me are closing as a gyms.

I just wondered if anyone had any suggestions, I realise I may well just have to give it up but I have so long to go that I don't want to just yet if I can help it.

Thanks.

In my last pregnancy the hospital physios ran a prenatal Pilates class specifically for PGP. Sadly our hospital isn’t doing that this time but I’m doing some Pilates in a normal private class and the instructor adjusts things for the pregnancy. I find it more boring and less good at de-stressing than yoga, and less good cardio, but it’s keeping me moving at least.

In my experience excercise is very important and good to help PGP, but you just have to be really picky and thoughtful about what you do.

Becoming unfit definitely doesn’t help PGP.

Swimming (Well, gentle stretching in water!) wins the best type, but appreciate it’s difficult to do in these pandemic times.

Yoga & Pilates are excellent but youre right that many of the poses must be avoided. Try to stick to ones that don’t hurt! (obviously!) I find stretches that are based on the floor best. Also reduce how ambitious you are in each stretch. Gentle is the key word. YouTube has so many great pregnancy yoga videos, Just use your own judgement if a recommended exercise doesn’t feel right to you. (I love a gentle pigeon pose myself!)

Walking is good; but take smaller steps, not too fast, not for too long (you’re the best judge of how much is too much for you on any given day)

When you get back from a walk, use your favourite yoga type stretches to gently warm down, so that your muscles don’t seize up when you rest. Toned but supple muscles is what we’re aiming for

Only wear flat, v well fitted shoes. Rest carefully in a good position (sit straight, knees lower than hips, sit tall)

Hope that helps! (I’m 40 weeks in my second pregnancy with PGP and have learned so much! I have a lot less pain this time round though, because of everything I’ve learned)

X

Swimming is great for it but NOT breaststroke. Straight leg kicking only.

I can’t go swimming as everything is shutting down as of tomorrow.

I’ll definitely keep up with the walking and follow up with gentle stretching, and I’ll check out YouTube for guidance.

Thanks so much! I don’t want to be a hippo by the end of this and I know too much weight gain just makes everything worse!

Sorry to hear that, lockdown has made it so difficult to maintain fitness. Our pool
Is outdoors because I'm in a different country so it's been helpful for me. I forgot it was all
Going again there. Good luck!