Can I do yoga with SPD?

[mumof3tobe]

I am currently 18 weeks with my 3rd child and have SDP since 13 weeks. I started at 20 weeks with 2nd and about 25 weeks with 1st.
I don't have it too bad at the moment but the clicking noises are back in my back and I can't walk fast without it hurting. I have tried pre-natal yoga a few weeks ago for a couple of sessions but i'm scared to go back in case it makes it worse.
I have been trying to do more pelvic floor exercises which is helping a little. I am going to ask my midwife to be referred to a physiotherapist at my next appointment before it gets worse.

I had mild SPD too and the physio I saw advised me to avoid yoga as certain poses could make it worse. Can't remember which ones exactly but probably those lotus position type poses. It is a bit of a pain finding exercises that are okay to do without worsening SPD as I'm sure you know. Good luck with the rest of your pregnancy.

If you do, please, please go to a qualified pregnancy instructor.

With my first pregnancy I went to a general yoga class and the instructor wasn't very experienced in this area. I am sure it aggravated my SPD. I am currently 30 weeks pregnant, I haven't done any yoga and my SPD has been much better. Although that could be to do with hormones rather than the yoga.

I think as long as your instructor knows what she is doing you would be okay. I have just stuck to gentle swimming (but no breast stroke) this time

I wouldn't. Unless you can find a yoga teacher who GENUINELY knows which poses are suitable for you.
Get referred asap. An obstetric physio will be able to give you some treatment and a belt and some excercises.

I think the general rule is that you do nothing that involves parting your legs. I'm sure you can do Pilates in pregnancy. I agree with roseability, make sure you are being instructed by someone who knows what they are talking about!

You have my sympathy, my SPD hasn't fully started yet but I'm getting those little niggly pains.

Horrid

Good luck x

I did pregnancy yoga with SPD. Thinking about it, it could have actually triggered it in the first place. But as soon as I realised I was developing it I told my yoga teacher and she gave me extra pelvic floor/pelvic tilt exercises to do while everyone else was squatting and stretching their legs apart!

I found the relaxation and breathing techniques I learned in pregnancy yoga to be really helpful when the contractions started. Also it was a great way to build up my pelvic floor quota each week (which help strengthen your core muscles which can alleviate/help soften the effects SPD).

I'd say if your teacher genuinely knows what SPD is and can give you alternative exercises to do, then keep going if you find it relaxing.

I had SPD in my last pregnancy and attended some antenatal classes with my HV who also happened to be a yoga teacher. She was very pro yoga in pregnancy and the classes were basically just yoga but a lot of the positions I couldnt do because of my SPD. She said that anyone with SPD should tell the yoga teacher so they can be advised on which positions they could do and which to avoid.

I have had SPD since week 12 with this pregnancy and have been attending pregnancy yoga since week 16 on the advice of both my mw and physio.

I have found it amazingly beneficial as my teacher is well grounded in both pregnancy and it's problems. I have found it has made a huge positive difference to both my feelings physically and mentally about the SPD and the pain. Being able to use moves to relieve the pain is fab! I am also still able to walk unaided at this point despite aleady being on crutches at this stage with DC1.

If you can find a recommended teacher I would say go for it, just ensure you don't do the moves that take your legs apart - my teacher always gives me an alternative move or some other stretches to do.

On another positive note it is a really lovely and relaxing experience and gives me and bump a bit of alone time once a week!

HTH xxx

Thanks for all your replys. The Yoga instructor is trained in pregnancy yoga but she does do some stretches which I dont feel comfortable doing now as the SPD is getting worse. I really noticed the difference between someone trained or not as 1 week we had an instructor who wasn't and she didnt realise we cant lay or our bellys to finish of some poses. The other instructor had us going into baby pose instead and some of the stretches were sore so I stopped. Its only a small class so she can spend the time with me to find what works. I think I will give it another try and if it is painful or if she is making me open my legs then ill definitely stop.

You're better off putting your feet up for the duration, tbh. If you want to do anything, physio-led pilates and pelvic floor exercises are about the only thing usually advised. Don't be a heroine.

My DS and DD are extremely active and I just want to keep up with them for as long as possible. I dont have any real friends yet as we moved to Canada about 9 months ago and no family support so just want to keep as active as I can. As you probably all know to well that being pregnant with SPD is the only time we feel soo useless and like an invalid, im not used to that at all. Just gets me down sometimes.
I have been given $250 of vouchers for a Spa wellness centre for my birthday from family back home and they have a Massage therapist so I might just get a few massages to help me relax and have some me time if the yoga isn`t going to work out.

i did yoga when preg with ds1, i had bad spd. Teacher was v good and told me what not to do etc and at the time i thought it was fine.

With ds2 i did as little as possible form 20 wks, even thogh not actually in pain then. I felty dead lazy as im normally pretty active but my spd was defo not as bad.

So witht he benefit of hindsight i would say dont do it and do as little as poss....get the bus/drive instead of walsking etc.

Accupuncture did help with pain relief both times though.

FWIW, the big mistake I made with SPD was to try to continue with an active lifestyle, and I ended up hospitalising myself.

The thing that has helped me most is rest (where possible) and massaging my glutes and hamstrings by my physio, chiro and DH.

I think you really need to pace yourself with a condition like this, and if you are anything lke me, then yes, it does feel lazy, but it's not forever, and you are protecting your pelvis for the rest of your life.

Pottering around the house needs to be about the limit of what you do IMO.

I think i will take it easy from now on. My mum was over for a week and she was getting up with the kids and getting the house organised so I felt really guilty that I couldn't go at her pace, we did walk about quite a bit and I didn't feel that bad.

I was talking to my dad about it and he's says well you know what to do then, basically get off your bum and do more. So after that conversation I felt that I should be doing more. The only reason I can think that it didn't get bad was because I was trying to do as many pelvic floor exercises while walking and pulling in my lower abbs for support.

But I'm going to take all of your advice and just take it easy, we are moving house in the next week to a house with a pool and the weather here in Canada is very warm in the summer, so I see my self lying there beside the pool like a beach whale, lol. Pools have to be fenced off here so can keep the kids out if I feel it really bad and can't keep up with them in it.
I know it's only for a short time and it will pass fast. Hubby has his work cut out with the move but we have lots of people to help. I'll be the supervisor and give orders, lol

Thanks soo much for the advice I don't feel like the lasy cow now just someone looking after themselves!!

You have to keep a bit mobile, but I would suggest in an old lady kind of way.

This being the 3rd time round I know my limits now, and am trying not to push myself, I think I just had to speak more about it and realise i'm not superwoman now!! I can really have sympathy for the old lady's walking about. At least I know that giving birth makes my pain go away. Also my husband will know what to expect in our old age! lol

Thanks for all your advice and talking me through this, really helpful with no-one around me going through the same thing.

I have SPD and am seeing a chiropractor which is helping loads - am only 14 weeks and had it since 6 weeks, 2nd Pg. Do you have active birth classes nearby? I went to some in 1st Pg and they were lovely, I had to watch a few exercises, but mainly very gentle and yoga ish. Allowed me to do a little exercise once a week that I could handle.
Get an exercise ball if you haven't already and use it to sit on - your kids will love it too!
Good luck!

Oh, don't iron or hoover or play golf!! Will make it worse.

Just to confirm, I have had several students with SPD over my years teahcing pregnancy Yoga and it is entirely possible to do Yoga. You just need to find a good teacher, preferably a Yoga Therapist.

I am doing antenatal yoga with Birthlights who are specifically antenatal and postnatal yoga and if there is anything that puts strain on the pelvis/pubic bone the instructor will give alternative positions for those with SPD or any pelvic weaknesses. She also says at the start if something feels uncomfortable let her know and she will adjust it.

I haven't had SPD although I did have pain in my pubic bone towards the end of my pregnancy. I carried on with yoga and it never caused any further pain.

As your instructor is pregnancy trained I would say go along and have a chat with her and see how you feel, good luck.

I've just been diagnosed with SPD - pilates is much better than yoga for it apparently, as having a strong core can really help alleviate symptoms.

Here are some exercises for SPD sufferers, all of which I'm already doing in pregnancy pilates classes:

pregnancyfitnessinsurrey.com/symphysis-pubis-dysfunction-spd-or-pelvic-girdle-pain-pgp-du ring-pregnancy-how-exercise-can-help.html