What is Symphysis Pubis Separation?

The pubic bone, scientifically known as the symphysis pubis, is in reality two bones held together by cartilage. When there’s a separation, or widening of the space between the pubic bones, it can come with a lot of pain. Mid pregnancy or later is when some women feel this effect.

Instability of the pelvis lets the bones shift and pull on the supportive tissues. This can sometimes even reduce the room for the baby to engage for labor at the end of pregnancy. I recommend wearing a sciatic belt.

More support will help pregnancy belt and beginning simple exercises for quick relief.

Activities to try

  • spinning babies daily essentials slo mo ballSqueeze a ball between your knees 20 times while sitting square in a chair. Inhale and let your knees loosen around the ball without dropping it. Then exhale and squeeze the ball. Make sure your knees are straight above your ankles so you are sitting upright and are well-balanced. Repeat with the ball between your thighs in the same manner. Do this activity daily.
  • Do some calf stretches, walking, and general body balance. Do not overwork your core, AKA abdominal muscles."spinning
  • Later, as your pelvis is more stable, get down on the floor and do a half bridge with a ball in these two spots, one set before the other (see below). Make sure you bend your knees and put your ankles below your knees again. Lift your pubic bone with the exhale while you squeeze the ball. You won’t be able to do this comfortably until your pelvic stabilization is much improved. There’s no need to hurry though, so just do the above exercises for a few weeks first.
  • Wear a maternity belt, or simply use a very thin linen or cotton strip wrapped a few times around the waist to hold your belly and hips. A belt is worn low and wrapped around the hip bone level (Anterior Superior Iliac Spine) rather than down on the symphysis (pubic) level.
  • If you have a bodyworker or you have been taught by a body worker to do a Symphysis Pubis Correction appropriately, it is a helpful technique for those with mild or medium instability. Consult a pregnancy-wise bodyworker, perhaps one of our Aware Practitioners with Chiropractic, Osteopathic, or Therapuetic Massage background.


Symmphysis Pubis Correction

Symphysis Pubis Correction.JPG

Please note: Epidurals, or extreme flexibility, can allow the nurses or leg-holding family members to open a birthing woman’s legs too far during the birth of a baby’s head. This can unintentionally separate the pubic joint. Be sure to ask them to be mindful of your increased range of motion beforehand.

This can be healed, of course, but more time will be necessary. Good posture and stabilizing the pelvis while lengthening the psoas and balancing the pelvic floor are the holistic ways to deal with this challenge.

Learn more

You can learn more from your physiotherapist, physical therapist, advanced body worker, chiropractor, or osteopath. Additionally, you can check out our Daily Essentials Video.

Use good posture today and every day! Learn to move correctly at KatySays.com. It won’t be easy, but take a couple days towards a psoas resolution and then keep limber. You can read more at CoreAwareness.com.

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