Guest
For those who you who are suffering SPD I have copied the excercises my physio gave to me for the treatment of mine when I was pregnant with Damien.
This is what my physio told me to do!.....
Hope that's some help to some of you, I feel for you poor things suffering
This is what my physio told me to do!.....
Pelvic floor excercies! My Physio raved about them - and they do help.
You can do them even walking around (unless obviously your SPD is that bad that you can't walk around).
Pelvic Floor Excercises
*Tighten up the muscles as if you were trying to stop the flow of urine.
*Hold this for 4 seconds
*Repeat 4 times
*Do this about 6-8 times a day
Pelvic Tilts
*Lie on your back with your knees bent at right angles and your feet flat on the floor.
*Tighten your pelvic floor and press the small of your back down against the floor or bed.
*Hold for 5 seconds and repeat 5 times.
Leg Adductors
*Sit up straight and put your cleanched fists between your knees
*Squeeze in on your fists with your knees
*Hold for 5 seconds
*Repeat 5 times
few more things they gave me on a list were......
DO NOT...
*Stand for long periods
*Stand on one leg - sit down when gettign dressed
*Go up and down stairs frequently if it can be helped
*Squat
*Carry or lift any weight
*Twist your body
DO.....
*Stand with your feet close together
*Sit upright with support for your back
*Turn in bed and go in/out of bed with knees together
*Your bed should be low if possible
*Put ice packs on pubis (over pubic bone) to help reduce inflamation caused by SPD
*Use pillows in bed to get into the most comfortable position
The more you walk around - the more it will hurt when you stop. That's what I found anyway....
Try ice packs or heat on your lower back if you feel the pain there too.
Hope that's some help to some of you, I feel for you poor things suffering