Pubic Symphysis Dysfunction...what is it? Can yoga help?

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. 

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Tips for Pubic Symphysis Pain

• Tip number one, with any issue related to connective tissue, avoid doing things that irritate it. The pain is indictive of pressure being point on that joint, generally from more stretching and that is something we want to avoid if we can.
• Some folks find a pregnancy band to be helpful as it takes weight off of the pelvis and can sometimes lighten the load and the pressure being put on that joint.
• Be mindful about movements like rolling over in bed. If that is something that irritates your pubic symphysis, keep the knees together as much as possible as you roll from side to side.

 
Yoga for Pubic Symphysis Pain

• Avoid movements that aggravate it:
  • For some folks, deep lunges or warriors will make it worse, try shortening the distance between the feet.
  • For others opening knees in things like bound angle will make it worse, consider wide legged forward fold, but only open the legs to a point where there is no discomfort.
  • For some balance poses where the weight is on one leg will make it worse, avoid those.
• Anything that can help create containment can be helpful:
  • Bride pose with a block between the thighs.
  • Chair pose with a block between the thighs.