Pubic Symphysis pain or pelvic girdle pain (PGP) happens when the pubic bone creates a shearing motion (one side higher than the other) as when you go from sitting to standing or going upstairs. During pregnancy, the hormone relaxin softens all the connective tissue between a women’s joints so the bones will move during birth.
The pain can be excruciating and take your breath away. Many women even feel as though their bones are going to break, but this will not happen. What they are feeling is the intense referred pain from the surrounding muscles and joints.
Massage therapy can help realign the pubic bone and strengthen the surrounding muscles to provide relief.
Try this at home to relieve pubic pain:
Strain/Counter Strain Technique
You’ll need a belt or yoga strap and a firm pillow.
If you have another person with you they can hold your legs instead of using the props.
Read all the way through the directions before starting.
- Lay on your back with your knees bent, feet about hip-width apart. Put the pillow between your knees. Squeeze your knees together for a count of 5 seconds.
- Put the yoga strap or looped belt around the outside of your bent knees. Push your knees apart with the resistance of the strap for 5 seconds.
- Repeat each movement using the pillows and strap 2 more times.
Some women feel a slight pop in the front of the pubis doing these movements or shortly after. You should feel some relief whether you experience the pop or not. If this causes more pain in your hips discontinue. If you find relief you can use this technique a few times a week.
Be sure to find a certified perinatal massage therapist or chiropractor experienced with prenatal work. Both will be able to teach you tips for avoiding pain during the day and while sleeping.