Understanding Symphysis Pubis Dysfunction (SPD) and How Pregnancy Yoga Can Help

empoweredauthenticity
Jan 13
3 min read

You might experience symptoms ranging from a mild discomfort in the front of your pelvis or a sensation that your pelvis is loose and wobbly to sudden shooting pain originating from the front or back. In some cases, this may progress to tingling, burning, stabbing, or throbbing sensations in the pelvic region, or a steady pain that radiates through your lower abdomen, back, groin, perineum, and thigh. These sensations often points to Symphysis Pubis Dysfunction (SPD), a specific type of Pelvic Girdle Pain (PGP) that affects many expectant parents.

In our previous post about common pregnancy discomforts, we touched on general aches. Today, we are diving deep into the mechanics of SPD and why your yoga practice needs to shift from "stretching" to "stabilizing" to find relief.

What is Symphysis Pubis Dysfunction (SPD)?

The two halves of your pelvis are connected at the front by a stiff joint called the pubic symphysis, held together by a dense network of ligaments. During pregnancy, the hormone relaxin increases to allow the pelvis to become more flexible for birth.

However, if these ligaments become too relaxed, the joint can move unevenly. As the Cleveland Clinic explains, this instability leads to inflammation and that signature "clicking" or "grinding" sensation in the pubic area.

Illustration of the female pelvic anatomy highlighting the labeled parts, including the ilium, iliac crest, sacrum, ischium, pubic symphysis, and the birth canal.

How Prenatal/Pregnancy Yoga Supports SPD Recovery

Many people assume yoga is off-limits when you’re in pain, but when approached with Empowered Actions, it can actually be your greatest tool for stability.

In my Whangārei classes, we manage SPD through four key pillars:

1. Hugging the Midline

Instead of wide, expansive stretches, we focus on adductor activation. By gently squeezing a block between the thighs during seated or standing poses, we "bridge" the pubic joint, providing the structural support the ligaments are currently struggling to provide.

Practicing a supported Chair Pose with a yoga block to enhance pelvic stability during pregnancy yoga.

2. Functional Pelvic Floor Integration

SPD is often aggravated by uneven pressure. We practice coordinating your breath with your pelvic floor and deep core (the Transverse Abdominis or TA). This creates a "natural pelvic binder" from the inside out. We do this by practicing pregnancy safe breathwork that helps strengthen the TA and Pelvic Floor Muscles.

3. Shortening the Lever

In a standard yoga class, you might do a wide Warrior II. For SPD, we shorten the stance and keep the hips "squared." This prevents the "shearing" motion that causes the pubic bone halves to rub against each other.

Adjusting the stance in prenatal yoga to enhance pelvic stability: a comparison between shorter and normal stances.

4. The "Mermaid Move"

Yoga isn't just about what happens on the mat; it's about how you move through your day. We practice keeping the knees together when getting out of bed or the car, a simple habit that prevents flared pain.

Take the Next Step

If you are struggling with SPD, don't wait for it to "just go away." You can download my full 7-Page Prenatal Safety & Discomfort Vault for a list of "Avoid vs. Action" movements tailored for pelvic stability.

Download the Free Safety Vault Here

Are you local to Whangārei?

Come and join our Thursday night sessions in Glenbervie. I provide personalized modifications for every student to ensure you leave feeling stronger and more comfortable in your body.