Symphysis Pubis Dysfunction, referred to as Pelvic Girdle Pain (PGP) describes pain in the joints of your pelvis. These joints include the symphysis pubis joint (SPJ) at the very front of your pelvis (ie your pubic bone) and/or the sacro-iliac joints (SIJ) at the back (ie where the back of your pelvis joins on to your spine). Take a look at the image of the pelvis, to familiar yourself with the joints.
Here are some tips to help you manage the pain associated with PGP:
• Be as active as possible within pain limits and avoid activities that make the pain worse
• Ask for help! Many household chores and everyday activities may be difficult or painful – ask for and accept help wherever you can get it
• Rest and relax when you can. Sitting on a large exercise ball is often more comfortable than a chair and easier to get up from.
• Sit down to get dressed/undressed
• Wear flat supportive shoes
• Try to keep your knees together when moving out of the car. A plastic bag on the seat may help you to swivel
• Sleep on your side with a pillow between your legs
• Try different ways of turning in bed eg turning under or turning over with your knees together
• Roll in/out of bed keeping your knees together
• Take the stairs one at a time
• Use a small rucksack to carry your stuff around – this leaves your hands free to hang onto something for support
And there you have it. My top tips for managing PGP. If you have any questions, do get in touch. I’m more than happy to help, as you know.