Last Updated on August 6, 2018 by melissanreynolds
Movement, or gentle exercise, is an often recommended intervention for Fibromyalgia. If you’ve followed my writing for any amount of time you might have picked up on my love of yoga.
A lot of yoga is off the table while I can’t move my legs wider than hip width apart. Most exercise is off the table due to the level of pain. Why can’t I move my legs wider than hip width and why are my pain levels so high?
Symphysis Pubis Disorder
Symphysis Pubis Disorder, or pelvic girdle pain, is a condition where the pelvis relaxes too far causing pain ranging from mild to severe. There’s a lot more detail in this article.
This article goes into good detail about symptoms, how you can help yourself and even how it may affect labour.
During my second pregnancy I endured severe pain in the third trimester which went undiagnosed until a couple of days postpartum. It usually clears up by 12 weeks postpartum, but it took me nine months for the pain to reduce. It can take up to two years.
For this pregnancy, when the pain began at week 10, I knew what to do:
- Kept my legs hip width apart with movement
- Rested (paced)
- Applied my heat pack
- Rub my essential oil pain cream (this is something you need to research- see my post on essential oils here)
- Did pelvic tilts
- Used the pelvic support band when needed
- Saw my physio who gave me an isometric strengthening move (a squat with legs at hip width that focuses on engaging belly, glutes, legs and pelvic floor) to do multiple times a day
- Asked my midwife for referral to the hospital for specialist input
For my Pregnancy with Fibromyalgia Diaries 2018 see my YouTube channel. I discuss the SPD and more.
Here’s my video on how I’m moving despite the SPD:
More pregnancy posts:
Meanwhile, here are the stretches I’ve been managing:
Please do Google these for proper form and if you have never done yoga before, ask a practitioner to teach you the right way to do the poses.
- Pelvic tilts/cat and cow pose
- Puppy pose
- Child’s pose
- Mountain pose
- Forward bend
- Neck stretches
- Shoulder stretches
- Down dog
I haven’t done much other exercise as the incidental walking with work and the children is my maximum capacity physically for now.
Hopefully something here helps you but please do clear everything with a physical therapist as you need to be sure you’re moving correctly so as to not cause extra pain or damage.
If you want to learn even more information about pain relief during pregnancy, then check out my 15-page printable PDF Pregnancy with Fibromyalgia Micro Course Workbook. It goes through the existing information about pain relief during pregnancy, my experiences, a list of natural pain relief options, a list of further reading, a template to make your own pain relief plan (pregnancy edition) with space for notes and the brand new Advanced Pain Relief sheet with links to research about medicine use in pregnancy. I have gathered the information and created these printables to make it easier for you to make the best decisions for yourself- it took me years to get it all together.
Don’t forget to come along and join the Pregnancy and Fibromyalgia Facebook group where we chat trying to conceive, pregnancy, nursing etc.