Why posture, alignment, and gentle self-care matter more than you think
Pregnancy is a miraculous time of transformation, but for many women, it also brings unexpected physical challenges, one of the most common being Symphysis Pubis Dysfunction (SPD), also known as Pelvic Girdle Pain (PGP).
Not many ladies know they suffer from such a condition so let’s discuss what it is, how it happens, why it happens, common symptoms, and how to manage it during and after pregnancy.
SPD happens when the joint that connects the two sides of your pelvis, the pubic symphysis, becomes unstable or moves unevenly. This instability can lead to extreme pain, discomfort, and difficulty with everyday movements.
Although SPD isn’t harmful to your baby, it can make pregnancy feel a lot harder and more painful than it needs to be.
If you have been diagnosed with SPD during your pregnancy the good news is that once you understand what causes it and how you can manage your body as you journey through your pregnancy, it can make a world of difference.
Why Does SPD Happen?
The main culprit behind SPD is a mix of hormonal and biomechanical changes that take place during pregnancy:
- Hormones like “relaxin” soften and stretch the ligaments that hold your joints together. This helps your body prepare for childbirth but can also make your pelvis less stable.
- Your center of gravity shifts as your bump grows, often causing you to arch your back more than usual. This posture, known as lumbar lordosis, increases strain on the pelvis.
- Weakened core muscles and added pregnancy weight can reduce support around your pelvis, making movements like walking, turning in bed, or getting out of the car painful.
- Poor posture or misalignment can worsen symptoms by creating uneven load and movement across the pelvic joints.
You’re more likely to experience SPD if you haven’t strengthened core muscles, have poor posture and misalignment issues, had pelvic trauma, carried multiples, had SPD in a previous pregnancy, or naturally have flexible joints (hypermobility).
Common Symptoms
SPD can vary from mild discomfort to severe pain, which can result in expectant mothers walking with crutches or ending up in a wheel chair for the duration of the pregnancy. You might notice:
- Pain at the front of your pelvis (especially near the pubic bone)
- Pain that radiates to your hips, groin, or lower back
- Clicking, popping or grinding sensations in the pelvis
- Pain when walking, climbing stairs, rolling over in bed, getting in our out of the car, or standing on one leg
If you’re nodding along, you’re not alone.The key is recognising the signs early and finding ways to support your body.
Ways to Manage SPD
While SPD usually eases after childbirth, you don’t have to just “put up with it” until then. Here are some things you can think about that can help ease discomfort and improve mobility:
1. Pelvic Floor & Core Therapy
A pelvic floor physical therapist can teach you safe, tailored exercises to strengthen your pelvic floor, hips, and core, helping stabilize your pelvis and reduce pain.
2. Chiropractic & Alignment Care
Gentle, pregnancy-safe chiropractic adjustments can help realign your pelvis and spine, easing pressure and improving posture. Always choose a practitioner experienced in prenatal care.
3. Pelvic Support Belts
A well-fitted pelvic support belt can offer instant relief by supporting and stabilising the pelvic bones. For best results, combine it with strengthening and mobility exercises.
What to Expect After Birth
Most women notice improvement in SPD symptoms within weeks to months postpartum, as hormone levels settle and ligaments regain their normal strength.
It’s important to discuss your SPD diagnosis with your birth team before labor. Positions like kneeling on all fours or lying on the side may be more comfortable when giving birth. Continuing gentle postnatal therapy (such as core strengthening and alignment work) will help ensure a smoother recovery and prepare your body should you become pregnant again.
Final Thoughts
SPD can feel frustrating, but it’s not something you have to silently endure. By learning to understand your body, supporting your posture, and embracing gentle movement, you can navigate pregnancy with more ease and confidence.
At Ambba Valley™, we believe every woman deserves to feel strong, supported, and connected to her body through every stage of motherhood.
Once your baby arrives and you’ve recovered, it’s important to rebuild your core strength and realign your posture. Ambba™ exercises are designed to help stabilise your pelvis, ease pain, and support long-term posture and balance.
Gentle, guided movement is key.
Click here to hear how one of our students recovered from SPD.
For more tips and guidance on managing SPD, visit our Store to download our e-book for a roadmap to a more comfortable pregnancy.
Feeling overwhelmed? Join Ambba Valley™, our supportive online community of women using breathwork and mindset tools to find calm, clarity, and connection. Click here to learn more.
We’re here to support you every step of the way.
