SPD and keeping fit in pregnancy?

[GYoIsReallyHavingABaby]

Hello

Anyone managed to keep fit (ish) whilst dealing wtih SPD... I cant do much of anything include walking even gently...

Im feeling hopelessly slobby and wobbly and getting concerned that lack of fitness will make giving birth harder.

Anyone got any suggestions?

Am 27wks preg btw.. Also just discovered a bulging varicose vein on inside of my thigh so feeling sorry for myself!

A friend of mine had SPD and cycled every day in her pregnancy, which she said was fine. She also swam daily, but that wasn't so good for her spd. She remained very fit.

it's really hard...I was doing prenatal yoga until a few weeks ago but had to stop because the pain when I opened my legs was just too much and I felt it was doing me more harm than good. I'm 38 + 5w

I still do the upper body moves to try to stretch my back, but my lower back feels like it's painfully frozen in place now...and as for my hips....

Really, don't worry about lack of fitness with regards to giving birth - you don't want to damage yourself by further antagonising your SPD through trying to keep fit. Eat healthily. Take it as easy as you can - is this your first?

Just wanted to add to this.

I had SPD with my first pregnancy four years ago. I think I unwittingly made things worse by walking on the treadmill and doing lots of energentic walking generally.

Honestly - nobody told me this could be making it worse.

Nevertheless I managed to pack on about three and a half stones and was a wobbly mess after my daughter was born.

This time I'm 14-15 weeks and can already feel the pain. Fortunately I now have my three year old to care for and can no longer nip out for a power walk or to the gym. It will be interesting to see how bad the SPD is during this pregancy.

Go easy on yourslf!

THanks for your replies... yes is my first pregnancy...

I guess its good to preserve my energy for the birth then hit the gym after to tone up again....

Mogwai- hope spd doesnt get too bad this time! good luck!

Kitkat- good luck you are nearly there!

i went to a personal trainer who specialised in pregnancy and postnatal fitness
she devised a routine I could do while sitting down and not using any moves that exacerbated spd
cycling is REALLY not recommended
i would try to keep as active as you can - i think it's the best idea
but consult an expert first to avoid damaging anything!

Gyo I have had spd this pg and last one. My antenatal yoga teacher adapted the positions for me (ie anything involving legs apart is to be done with legs together or not at all). Anyone specialising in antenatal should be well up on spd. Walking loads will just exacerbate it.

I presume you have heard the roll of carpet (pretend you are one when getting out of bed during night) and short skirt no knickers (when getting out of car) advice (ie keeping knees together . Physio also advised a very soft mattress topper - most of the time our mattresses are too hard to cope with the joints during pregnancy.

I also found seeing an osteopath very helpful. FWIW I also found both times that the spd peaks at about 32 weeks and plateaus thereafter. Not sure if this is just me - but right now, at 39 weeks the spd is just about the least of my worries....

Best of luck.

thanks turnip. Im doing antenatal yoga and the lady is good at telling me what to avoid etc....

Aware of the getting out of the car thing but not the roll of carpet thing... not sure i get that one ! Got a spare duvet under the sheet, over the matress to lie on.. is lovely...

Also seeing an osteopath so hopefully will help to prevent it getting worse... Good to know it might plateau at 32 wks..

thank you

Lots of sympathy. SPD is horrible. I suffered quite badly in my first pregnancy and am now 32 weeks with my second. Bizzarely even with an active toddler to lug about it hasn't been as bad. I think staying fairly active has helped me. In pregnacy 1 I sat at a desk all day and found when I stood up to move it was really painful. This time the chance of a sit down it rare! Of course I have to be careful lifting my toddler too much.

As for exercise I was advised to keep hips as level as possible and legs together, so avoid breast stroke, cross-trainer and cycling type things.

Try not to worry about the weight - BFing, running up and downstairs 50 times a day and walking with a pram will soon burn it off again.

Interesting Daffodilly.. maybe ideal it to be active from the start....

i have a sendentary job so sitting down all day... when i get up to maybe collect a print out I can barely walk initially....
being active now aggravates it so im not doing much.

Thanks for reassurance re wt.. need to stop worrying about it.

I def found it more painful after sitting for long periods (still do now). Maybe try for a couple of days getting up for a little gentle walk about every 20 mins or so and see if that helps. When you first stand up make sure you have really good posture and set off slowly with hips aligned and pulling tummy in as much as possible (!) for support.

I did also find it got slightly better later in pregnancy but sure that varies from one person to another.

Lots of luck - it won't last forever!

thank you for the tips. I will definately try that out..

I'm 26 wks pg, 2nd pregnancy and my SPD was MURDER this morning...getting out of bed I could have sworn my bone from my hip to spine was pulling out of place. I'm a SAHM so I find at least an hour lying down a day does wonders and no lifting of dd, hoovering have to be v careful, and in general...no lifting...all keeps me mobile. Exercise wise I'm okay to walk places so starting to intend (ha ha) to go for 30 min walk in the evening when dh is home. I've been given exercises by physio to do, the pelvic tilt and kegels which is an interesting combination...physio was telling me to breath as I was trying it . Other than that she recommended I go swimming but apparently breaststroke is not a good idea (the only one I can do!). Oh and a bath helps...feel like a whale getting in, and I can still get out despite spd but some find it difficult.

Have you seen physio yet? My midwife arranged my appt. And this website is quite helpful.

im seeing an osteo... who is good.. Was told a physio wouldnt be that helpful (from those who'd had bad experiences no doubt!)...

THink my issue is when its feeling better I tend to do too much then Im back to square one! need to learn to not lift hoover etc... but house still needs cleaning occasionally.

Lifting the hoover?!?! Your crazy woman! lifting hoover upstairs leaves me crippled...leave dh to move it between floors now! Rest really works well for me...but lying down rest to take all pressure off the pelvic area...well kind of...but its better than sitting for me. Physio did seem uncertain about SPD...actually told me it was not called that but anyway I also got a lovely fembrace...its lots of velcro and holds you together...wore it today for first time...bit uncomfortable but it actually did seem to do the job...

I would think of seeing physio if only to get the pelvic tilt exercises...it keeps the area strengthened for later in pregnancy...I'm managing about 5 a day at moment (due to lack of application on my behalf!)

Other tips - put a plastic carrier bag onto your car seat. It makes it easier to swivel around to get out of your car.

Towards the end of my first pregnancy I put an inflatable single mattress on top of our regular mattress so ease pressure points. It made it easier to turn over in bed because the air sort of helps you roll. Also, I learned to hook my heel over the edge of the bed and pull myself over rather than use my pelvis.

I had pretty rubbish SPD when PG with DD. I took to swimming just with my arms and with a float between my legs to keep them 'up and together'. You can get floats which a moulded just right to fit between thunderthighs (like mine), got in JJB. Hope that helps.

If you manage anything at all, make it pelvic floor exercises. They may help slow down the progression of your SPD, so it doesn't get worse and worse as you get bigger ...and even they don't, they will aid your recovery after birth so much.

My osteopath (who has just about cured my spd so far this preg) has suggested I find a pregnancy Pilates class. She says that tightening those muscles will not only keep me fit but it helps spd by drawing it all together.

My osteopath (who has just about cured my spd so far this preg) has suggested I find a pregnancy Pilates class. She says that tightening those muscles will not only keep me fit but it helps spd by drawing it all together.

I had spd with both my pregnancies. With 1st i couldnt walk well but did cycle to work daily until 36 weeks but only through necessity as no car and bus meant walking too far. Also did antenatal yoga so had lots of advice.

With pg 2 i did as little as possible from 20 ks on, mnimal walking or anything. it wasnt as ba this time so i think i helped to do little. Feels awful though i felt like a right slob although i put on less weight and lost it more quickly but i think this was due to having a toddler as well.

Sitting for long periods also exacerbated it...especially hard work chair so try and move little but often.

Accupuncture really helped me to, brought immediate relief for a few days. Can recommend someone if you near york.