Symphysis Pubis Dysfunction

Lifting: Try to avoid lifting as much as possible, obviously this is impossible if you already have a small child, but be sensible. Stand with your feet shoulder width apart, bend your knees slightly and keep your back straight as you bend forward. Hug the object or child close to you, straighten up your hips and then extend your knees. Keep movements as slow and controlled as possible.

Pushing a buggy: Always make sure that the pressure comes from your entire body, not just your arms. Keep the buggy as close to your body as possible and make sure your back is straight and your shoulders are back.

Dressing and undressing: Always sit down to get dressed or undressed and make sure you don't stand on just one leg as this will put too much strain on your pelvic joints. Wear comfortable shoes and avoid high heels.

Relax: Make sure you allow plenty of time for rest and relaxation - Important anyway when you are pregnant but even more so if you are suffering from SPD.

Bending: Avoid bending down as much as possible, try to enlist the help of your partner or children. If you have to bend always keep your back straight and use your knees.

Avoid twisting and squatting.

When walking take smaller steps.

Sleep: Sleep with a pillow between your knees to reduce the pressure on your pelvis. Using a specially designed pregnancy pillow can be very effective, as it gives support in all the right places.

Accupuncture This treatment can significantly reduce the amount of pain.

Osteopathy A gentle way of realigning the pelvic bones.

Painkillers If the pain is very severe your GP can prescribe painkillers that are safe for use in pregnancy, but this should always be a last resort.

Physiotherapy A therapist who understands SPD can teach you exercises to reduce the pain and to strengthen the joints. You will also be taught the best way to bend and lift.

Support Belts Support belts offer support and firm pressure on the pelvis which many women find helpful .

Kegel Exercises Performing Kegel exercises correctly can be great for easing pelvic pain. Kegel exercises are easy and can be performed anywhere. Next time you are urinating, stop yourself mid flow - the muscles you use do do this are your PC muscles and these are the ones you need to exercise. Make sure you are not tightening any other muscles like those in your thighs or buttocks.

Start your exercises by squeezing these muscles tight, holding for 3 or 4 seconds,and then letting go. Repeat this ten times leaving a five or ten second gap between each squeeze. Do this several times throughout the day, you can do Kegel exercises anywhere, even waiting in line at the store!