Pubic Symphasis Pain: What is it and how can you help prevent it during pregnancy

The pubic symphasis joint is the place at the front of your pelvis where the two pelvic bones meet. During pregnancy, this joint can get irritated and cause pain with walking or standing. This is especially common in the third trimester. This pain can sometimes cause a women to "waddle" while she walks.

One way to help avoid this pain is to place a playground ball between your knees and squeeze it, starting gently at first. You can build up to about 25 squeezes a day. This exercise strengthens the adductor muscles (inner thighs). These muscles attach to the pubic symphasis. Therefore, if they are stronger, they will be better able to hold the pubic symphasis joint in place throughout your pregnancy.

If you experience pain in this joint, there are a few options. First, you may try the ball squeeze exercise, very gently with only a few repetitions. You should also avoid balancing on one leg, for example to put on your shoes - sit instead. Finally, you may want to get a chiropractic adjustment to help realign the joint.