SPD: The do’s and don’ts

I finally got a letter through from my midwife; not with an appointment for the Physio, but telling me I had to book it myself (the rules have changed apparantly) and a list of what to do and not to do throughout pregnancy when you are suffering from SPD.

Here are a few of the main pointers from the midwife, some of which I do anyway:

  • wear pelvic support belt
  • use crutches to walk, if very painful
  • reduce time you have to stand or walk. Don’t stand if you can sit, don’t sit if you can lie!
  • take shorter steps when walking
  • avoid straddle positions
  • avoid standing on one leg
  • do your pelvic floor muscle exercises (see PFF ‘app’ review)
  • place a pillow between your legs when sleeping
  • when standing, tighten your bum muscles together as hard as you can for 5 seconds. Repeat it 10 times a day, twice a day

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