Symphyseal pain during pregnancy is common and is usually associated with preparing the pelvis for the upcoming birth. During pregnancy, the female organism produces hormones that affect the connective tissue of the pelvis and support its relaxation. This can also lead to symphysis pain.
Introduction
The symphysis is a small cartilaginous connection, similar to an intervertebral disc at the front between the pelvic blades. In the rear area of the pelvic blades, the pelvic blades are connected by the taut sacroiliac joint, which can also become loose during pregnancy. If there is instability of the pelvic ring, the symphysis may be irritated and symphysis pain may occur.
Exercises
Exercises for symphysis problems during pregnancy are best practiced in advance with a therapist, trainer or midwife to eliminate sources of error. Pelvic floor training is recommended because the pelvic floor muscles attach to the pelvic girdle and can thus contribute to its stability. In addition, a trained pelvic floor supports the delivery and can thus prevent further strain on the symphysis.
A good pelvic floor exercise can be performed from the supine position. The pregnant woman lies on a comfortable but firm surface with her legs in an upright position and concentrates on her breathing. As she exhales, she presses her lower back against the support, pulls her navel gently towards the spine and activates the pelvic floor (close all openings, pull the ischial tuberosities together and “lift” the pelvic organs).
When breathing in, it gently releases the position. The exercise can be individualized as needed. For example, the pregnant woman can place her hands between the positioned knees and press them slightly outwards.
She uses her leg muscles to counteract this pressure so that no movement takes place. Here too, the exercise is best performed synchronously with breathing, but the final position can also be held for several breaths. The pressure can also be given from the outside against the knees, in which case the pregnant woman must activate her leg muscles outwards against the pressure.
The exercises should always be performed cleanly in the first place, the correct execution is essential. Approximately 10-12 repetitions of an exercise can be performed in 3-4 sets. This topic might also be interesting for you:
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