The pubic symphysis is a thick, fibrous cartilage which joins together the two sides of the pelvic bones. As pregnancy progresses, hormonal changes soften this typically stable area in order to allow separation of the pelvic bones for the passage of baby during labour and delivery.
Pubis symphysis dysfunction or disorder (PSD) is a common pregnancy ailment that is described as a deep, sharp pubic pain and is often due to the misalignment of the pelvis, Sacroiliac joints and the position or weight of the baby. Expectant mothers may struggle to walk or separate the legs more than hip distance apart.
In order to alleviate this sensation, the greatest misconception is that mother’s must stretch the ligaments and open the hips. Due to the hormonal changes creating lax ligaments, it’s best to focus on strengthening the ligaments around the hips in order to create stability. If this disorder occurs during pregnancy, check with your local physiotherapy clinics with therapist who specialize in women’s health. Mothers are advise to use pain as their guide when practicing asana, avoiding movements that cause or aggravate any pain in the pubic symphysis region. Should pain occur here with asana or regular daily activities and movement, a Physical Therapist who specializes in women's health can often help provide assessment of pelvic misalignment and potential treatment options as well as guidance on the appropriate use of pelvic support belts.
Short step by step Prenatal Sequence for relief:
1. Start in savasana (Corpse Pose) Lay on the left side and place a pillow or blanket underneath the head lifting the head in line with the spine or slightly above the heart. Rest for 8-10 minutes inhaling in love and light and exhaling any fears, doubts or anxiety.
2. Ananda Balasana (Happy Baby Pose)
Laying flat on your back, bring the knees toward the armpit hugging the thighs alongside the torso grab a hold of the outside of your flexed feet and press the sit bones forward keeping the lower back firmly grounded into your mat to stretch your lumbar spine. For mother in there 3rd trimester take the legs further apart to not compress against the belly.
3.Supta Matsyendrasana (Supine Spinal Twist)
Laying on your back bend the right knee towards the outside of your torso so it does not constrict the belly. Gaze over the right arm to strtch the left side of the neck. with every inhale breath into the torso, and our with an exhale and relax your shoulders allowing space and hold 5 breaths. To release press the right hand into the floor and the left hand into the floor and bring the knee back to center. Roll to the left taking a rest for 5 full breaths before sitting up on your back or switching to the opposite side.
4. Setu Bandha Sarvangasana (Little Bridge Modification)
Laying on your back, do not place anything underneath the head for the support.
Bend the knees and separate the knees one fist width distance apart. Stack the ankles directly underneath the knees to ensure stability in your joints.
Loop your strap and hold onto the strap with the arms straight creating tension in the strap.
Gently pull on the strap and rotate the shoulders underneath the back, hiding the shoulders from the peripheral.
Do not move your neck from side to side once the shoulders are tucked. Press into your legs and feet, lift the hips by using your quadriceps and engage the glutes and hold for 3 breaths.
Peace love & Light,
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