Generally for most folks this shows up in the third trimester, though if you had a it in your previous pregnancy, chances are good it will show up again (and earlier) in your following pregnancies. For most people this shows up as a sharp, shooting pain in the region of the pubic bone. See the thing about the pubic bone is its actually a joint, there are two bones that meet at what we think of as the pubic bone, and like any joint, there is connective tissue that holds the joint together.
Because of our good friend relaxin, connective tissue in the body is softening over time the course of the pregnancy. As baby grows, added weight is also added to the pelvis which puts strain on this joint and for some folks this ends up causing pubic symphysis dysfunction. It will usually show up one of two ways 1) when doing lunges or after long walks or exercise where legs are going forward and back or 2) when opening the knees away from one another in things like rolling over in bed.
The second trimester is when you may start seeing an increase in low back pain, particularly around the SI Joint. This is due to relaxin’s effect on the SI joint, causing it to loosen and become less stable as well as later in this trimester the postural shifts in the low back due to increased load of baby.
But wait, what is my SI Joint? This is the joint between the sacrum (the heart shaped bone at the base of the spine) and the illium bones (the pelvic bones that come around and meet either side of the sacrum in the low back). This is considered a joint because it is held together my connective tissue (tendons and ligaments) and the sacrum can move slightly in relationship to the pelvic bones.
I've seen this article and info circulating in birth and pregnancy circles recently and so many folks commenting "oh I'm on day 2 and this is killing me" or "I could barely get past day 4". Have any of you done this? Tell me your experience, I'm honestly curious.
It appears this article was written in 2016 and so is probably just making a resurgence as of late due to someone finding it on Pinterest or Instagram. I gotta say, as a prenatal yoga teacher and someone who has been pregnant myself, I have a BIG problem with this challenge for many reasons.
We've talked previously about the importance of strengthening rather than stretching the hip muscles when they are sore. Often times when muscles aren't being used effectively, we will feel soreness as smaller supporting muscles step up to bat (and fail pretty quickly).
During pregnancy, with the increased weight of baby as they grow and the added strain on joints due to relaxin (hormone that softens our muscles, tendons and ligaments, find out more in this blog post), hips are often the number one complaint. But remember, if hips are aching, try strengthening them first! Most of the time this will help to alleviate some of the discomfort you feel.
One of the most common complaints during exercise in pregnancy and simply in general during pregnancy is sore/tight hips. Why is this?
Wisdom and insight with a dash of humor to help guide you on your journey through motherhood.