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Traveling With PSD: Yikes!

April 10th, 2018

If you’re a preggo momma like myself, and suffer from pelvic symphysis dysfunction, don’t worry… You are not alone! Prior to ever being diagnosed with it myself, I had never heard of it.

And, if you’re wondering it is and what causes it, your pubic bone is on the front of your pelvis.  It’s where the two halves come together and there’s normally a tiny gap between them which during pregnancy naturally increases a little to make more room for baby… not only to grow, but pass through when delivering. Sometimes, the gap widens unevenly, or too much causing pain (or extreme pain ), and the inability to do normal daily activities.

You may be at a higher risk for PSD if you gain excessive weight during pregnancy, have had pelvic injury/trauma before, have large babies, have poor posture or may have started your period before the age of 11.

Unfortunately, I developed PSD, in my second pregnancy and it has continued to show up in my third & now fourth pregnancy. Honestly, it’s some of the worst pain I’ve ever experienced in my life! 1 in 32 women suffer for PSD and I just happen to be one of them.

The onset of the pelvic pain has shown up earlier in my pregnancies since the first time I had it thus making my pregnancy experiences pretty tough. On the plus side, there are things that can be done to take the edge off the pain. I will say that although I’ve found things to help me out, the pain is still very significant.

I just do my best to be consistent with self care and not avoiding things to the best of my ability that trigger intense pain.

Here’s a quick list of do’s and don’ts:


  • Avoid jumping, stairs, running, or any exercise that causes the legs to separate too much.
  • Avoid high heels as much as possible or don’t wear them at all. Trade them in for cute supportive flats.
  • Don’t stand on one leg which kind of impossible at times because naturally when putting on your pants or shoes you may have all your weight on one leg
  • Don’t sit in positions that require you to cross your legs
  • Do not ride bikes (it will hurt!)
    • DO:

      • Do exercises that strengthen pelvic muscles: kiegels, pelvic tilts, squeezing towel or fist between legs while sitting and holding it for 10 seconds, hip thrusters and squats
      • Walk 🙂 it’s a low impact exercise and can ease aches and pains, increase oxygen and blood flow to baby, as well as release endorphins and hormones that are good for your body.
      • Keep your legs together when getting in and out the bed, or in and out the car
      • Wear a support belt/band – there are lots of options. I have two that I rotate.
      • Physical therapy
      • When exercising, consider things that are low impact like water aerobic, and rowing… nothing jarring.
      • Invest in a good supportive maternity pillow, and use a pillow between your knees when you sleep at night.
      • Use a foam roller to work out kinks in spine and hips
      • Invest in sitting pillows or ball chairs to help relive pressure and improve posture
      • Use ice packs – increments of 15 min or less multiple times a day
      • See a chiropractor – sometimes a minor adjustment may bring about great relief

      These are some of the main things that help me find some relief during my pregnancies.

      After traveling all weekend, I am definitely in need of a massage, chiropractic adjustment, foam rolling and I’ll be seeing my physical therapist on Wednesday. It may seem like a lot, but so worth it to manage the pelvic pain.

      Pelvic Tilt (wall version) & my most versatile pregnancy belt.

      I hope this helps someone out!!!! If you have any questions, feel free to message me! Take care of yourselves!



      P.S. Has anyone ever tried the egg chair?? (https://www.eggsitter.com/index_b.jsp?utm_expid=166725245-4.8EfCB3ZcSaaciDCEgoF1BQ.1&utm_referrer=https%3A%2F%2Fwww.google.com%2F )

      I’m going to invest in one to see if it helps. We have some other upcoming trips, and I know that I need to find something that I can travel with to help manage pain, because after sitting long periods of time on the plane, I am extremely sore.

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