“This my 2nd pregnancy and I’ve started getting Pubic Symphysis Dysfunction. I had this with my first pregnancy too at least then I could rest but now I have a 3yr old to look after. Getting around is difficult and I’m really uncomfortable with the pain.”

Romy, London.

We look at 2 approaches from Acupuncturist Sandra O’Hagan and Pregancy Yoga expert Uma Dinsmore-Tul from the Sitaram Partnership.

Pubic symphysis dysfunction, or PSD is now referred to by physiotherapists/GPs as pregnancy related Pelvic Girdle Pain. That’s a lot of different names for something that can be excruciatingly painful and debilitating.

ACUPUNCTURE: Sandra O’Hagan (M.B.Ac.C, Lic.Ac)

“Acupuncture is extremely effective in reducing painful conditions such as Symphysis Pubis Syndrome. Localised pain like this is caused by blood stagnation, and results

from qi (energy) and blood not flowing smoothly through the Symphysis Pubis region.  When qi and blood are not flowing smoothly there is usually varying degrees of pain and emotional tension.  Once the qi and blood begin to flow smoothly again, pain decreases and emotions are more balanced.

To ease this condition an acupuncturist will choose points on the Symphysis pubis area and points on the line of energy (meridian) that runs through this zone.  A classicpoint on the liver meridian that resides on the top of the foot and moves energy in the groin region, is known as ‘tai chong’ meaning ‘great rushing’ and this is exactly why it is used to help re-establish the flow of qi, moving blood thus decreasing pain.

This condition will require regular treatment, once or twice a week at the beginning and as pain decreases treatment becomes less frequent.”

Good health to all

Sandra O’Hagan (M.B.Ac.C, Lic.Ac).

Sandra is a fully qualified Acupuncturist and Chinese Herbalist and Member of the British Acupuncture Council.  She practices in Central London, Richmond and Kingston. Email:sandradohagan@gmail.com Mobile: 07932 453 456

PREGNANCY YOGA - Uma Dinsmore-Tul – “What happens is that the pregnancy hormones create softness and ‘give’ in all the ligaments of the body, which is a good

thing, in terms of making the pelvic more flexible to enable your baby to be birthed.  But on a day to day level, this experience can be very painful. Some women experience the pain the the joint between the pubic bones at the front of the pelvis, and others have more discomfort in the back of the pelvis, either side of the sacrum, in the little dimples either side of the flat part of the lower back.

Yoga postures and mindful movements can ease these difficulties.

The most important thing to focus on is to keep your weight evenly balanced through both feet and legs. Standing, sitting, getting in and out of cars, always consider how to move the weight down through both legs: take smaller steps, avoid standing on one leg, keep both feet on the ground when you sit down, and when you get into a car, turn sideways and do it bum first, then swing both legs around together.  Do the same when you get out, turning in the seat and get both feet down before you stand. These everyday changes make a huge difference to pain levels.

The second is to use your muscles consciously to create support for your pelvis.  Squeeze the buttocks when you stand and walk: the buttock muscles are strong enough to provide a lot of support for your pelvis.  Also contract the pelvic floor muscles to support from beneath, and squeeze in the lowest and deepest layer of abdominal muscle to support the pubic bones.  The most effective way to do this is to stand with feet hip width apart, and knees bent. Keep the arches of the feet well lifted, they support your lower back. Then imagine that you have a long tail attached to your coccyx and as you inhale, stick out your imaginary tail behind you, reaching it towards the bottom of the wall behind you, lengthening and deepening the curve in your  lower back.  As you breathe out, let the imaginary tail descend, and then tuck it right underneath you, like a dog putting its tail between its legs.

Squeeze your buttocks as you tuck the tail through. Let this movement scoop your pelvis forwards, rounding off the curve in your lower back. Straighten your knees as you carry this movement forward, and feel the contraction in the belly muscles underneath your bump, just above your pubic bones. Repeat at least a dozen times or more: knees bent, tail back and down, then squeeze the buttocks, move the tail under and through, lift and scoop as you straighten your knees. Link each scoop into the next like a series of little circles. Allow the scooping movement of your pelvis to move upwards through the spine until the whole spine and neck undulates.”

About Uma: Uma Dinsmore-Tuli was first introduced to yoga at the age of four, and has been teaching yoga and meditation since 1986. Together with her husband, Nirlipta, she founded Sitaram Partnership in 1998 to provide an authentic experience of appropriate yoga practice for the whole family – from unborn children, to their parents, siblings and grandparents.  Find out more here.