Symphysis Pubis Dysfunction (SPD): Pain Relief Exercises

Symphysis Pubis Dysfunction (SPD): Pain Relief Exercises


AJ here with Stronglife Physiotherapy. Do you have pain in the front of your pelvis? It could be caused by pubic symphysis dysfunction In this video we’ll talk about what that is, and how to get relief. The pubic symphysis is a joint in the front of your pelvis that connects your right and left pubic bones. This joint can become irritated and painful. This is most common during pregnancy, likely due to hormonal changes that cause the joint to become less stable and more prone to becoming strained. Some signs that your pain is coming from the pubic symphysis are: Pain in the front of the pelvis while walking, climbing stairs, standing on one leg or rolling in bed. The pain can radiate into the groin, the perineum, or legs and is sometimes accompanied by SI joint pain. So how do we get rid of the pain? There are 2 simple exercises that can help. First, while lying on your back or sitting in a chair wrap a belt around your thighs just above the knees and press your legs out against the belt and hold for 5 to 10 seconds and repeat 10 times The goal is to press nice and hard but if it’s painful, then only press as hard as your pain will allow. Next, in the same position, either lying on your back or sitting in a chair, get a ball or pillow and squeeze into it with your knees. Be careful to only press as hard as your pain will allow. Hold 5-10 seconds and repeat 10 times Try to perform this with the hips in progressively wider positions So repeat while squeezing a larger ball or add pillows so the knees are farther apart while squeezing. Sometimes you will feel a pop or a shift in the pubic symphysis while squeezing. This is the joint resetting and is usually followed by some excellent relief. Usually you’ll need to squeeze pretty hard for this to happen. Which can be painful. So, if you’re going to attempt this, and it causes pain it’s best to only try 2 or 3 times then return to a lower pain free intensity Over time these exercises will help build strength in your hips and help stabilize your pelvis Do them 2-3 times a day being careful not to push into pain. Thanks for watching, make sure to subscribe! Have a great day and stay strong!

9 comments on “Symphysis Pubis Dysfunction (SPD): Pain Relief Exercises

  1. Maximus Proximo Post author

    I have symphysys pubis and I'm a guy, how is that possible? I had hip revision, could that cause it?

    Reply
  2. Jermaine Post author

    Definitely feel it when I roll over in bed. I've tried side leg raises and that's when it definitely hurts. I'll try these and hopefully it'll strengthen heal in a few weeks

    Reply
  3. Modestas Post author

    I have chronic symphysis and im profesional basketball player. Is these exerecises is good for me. Maybe i need to know more ways to solve this problem? Thanks for the answer…

    Reply
  4. Telayers K. Post author

    Im a dialysis patient and i think i have this. Its so hard to walk. I do have a request for pelvic xray but i couldnt manage to go cause of the pain -_- its so hard dealing with this. I had it in january and til the last week of feb then it went away. Came back on june for like a week or two then it went away again. Then this month it came back again ugh!!!!! I can feel pressure on my groin area and i really want to crack it but its way too painful.. Thanks for this exercises i will try this hopefully it will work 🙁

    Reply
  5. kenny mora Post author

    How long would it take to recover from this. I have this and have been going to physical therapy for 2 months it got a lot better but stopped getting better after a certain point

    Reply
  6. Danielle Mccarter Post author

    I get stuck and have severe pain in hip but mostly left buttock. I have to squeeze my legs together and the loudest and hardest pop occurs. But then a few hours later pain starts again and I have to do it all over again. It’s been 18 years and no one has been able to tell me what’s wrong or diagnose me. I know it’s not something small because it ruined my life.

    Reply
  7. BosnianGames MS Post author

    Yesterday I noticed that I have two round things at the place where my upper leg touches my lower abdomen,they hurt when I touch them, I didn't notice it before so I don't know if it's normal or not, I've been searching on internet male anatomy but I can't figure out what is it

    Reply

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