SPD and Pregnancy

For the most part, I’ve been very blessed to have easy and uncomplicated pregnancies. My biggest complaint for each of my pregnancies so far has been the pelvic pain!

With my first, the pain started right around the third trimester. It continued to get worse each week and I remember being told it was just because the baby was so low. She was, but the pain at times was excruciating and it felt like my body was being ripped in half. The second time around, the pain started around 26 weeks and progressively got worse. I learned about SPD (Symphysis Pubis Dysfunction) and self-diagnosed myself. I don’t remember doing a lot for the pain, other than keeping my legs propped up on a stool at work toward the end of my pregnancy.

This time around, I decided I needed to take a more proactive approach. With two very active kids, I don’t have time to sit around in pain! I’m pleased to report that although I still have some SPD pain, the techniques I’ve been using to help it are working well and my pain is much less than previous pregnancies. Here is what I have found to work for me:

• Chiropractic Care: I’ve been getting regular adjustments since the beginning of my pregnancy, the same as I have for the past 7+ years. When the third trimester rolled around and I started feeling the SPD pain, I mentioned it to my chiropractor and asked if she could do anything to help. She was able to do an adjustment with the activator and while that adjustment hurts to have done, it’s made a world of difference in my pain levels!
• Moving as a Unit: I’ve found this especially helpful when getting out of bed! Rather that swinging one leg out and then the other, I move both legs at once so my legs stay together.
• Sleeping with a pillow between my legs: I’ve found that sleeping with a pillow between my legs keeps my pelvis aligned better so there is less pressure and less pain!
• Staying active: This one sounded so counter intuitive to me! I assumed that by being active, gravity was pulling the baby down and therefore would cause me more pain. When I mentioned my pain to my OBGYN, she suggested standing up more at work and taking frequent walking breaks versus sitting all day. I honestly didn’t think that being more active would help, but when we were on vacation and I was walking 10,000-15,000 steps per day (rather than 7,500), my pain was much less! Ok, I’ve become a believer! I’ve made it my goal to hit my step goal each day and stay as active as possible. I can definitely tell a difference on days I’m active versus a more lazy day.
• Wearing a maternity support belt: For the first time during a pregnancy, I’ve been wearing a maternity support belt. I wear it when I’m exercising and walking for an extended period of time. The extra support helps lift the baby’s weight up and off my pelvis.

I’ve been much more comfortable this time around. Hopefully if you have struggled with the pain of SPD some of my tips will help you too!

Third Trimester Fitness

The third trimester of pregnancy has brought along the biggest changes for me fitnesswise. Obviously, my belly is much larger now and so activities that once were easy and took little thought, now are more difficult!

Walking is now my most common form of exercise. I try to walk at least 4 or 5 nights a week, either with the whole family, or by myself once everyone is in bed, or sometimes both! Mike and I both agree that my walking pace has not slowed down yet (I’m about 35 weeks now) and I still push Jayden in the stroller while we walk. The cooler nights are a welcome reprieve and I’ve been enjoying my evening walks!

Much to my surprise, I’m still teaching class at the gym. My original goal was to make it to 30 weeks and I’m now well beyond that. There are some moves I modify, or skip, much to the amusement of my class members. A few weeks ago, I planned to have everyone do Inch Worms and as we got to that point, I quickly realized that I would not be joining them for that move. Some of the women laughed and said that they wondered how I was going to do those! I’ve also modified push-ups since my stomach hits the ground, and plank because I don’t feel like I can hold my abs in for proper form anymore. Other than those moves, I think I’ve been able to do everything else with the class. My plan is to continue to teach class for as long as possible and hope that my water doesn’t decide to break while I’m doing jumping jacks!

Second Trimester Fitness

I have to admit, second trimester fitness hasn’t really changed a whole lot compared to my first trimester fitness.

I’m still teaching class at the gym, and going to the gym a few nights a week. The weather has been fantastic, so I’ve been getting out and walking with the family most nights and then either going to the gym or going for another longer walk once everyone is in bed.

Now that my belly is larger, I’m avoiding the exercises that would make me lay on my back or stomach, but otherwise I’m still able to do all the exercises I was doing pre-pregnancy. My class is thankful that we haven’t been doing burpees lately though!

I’ve done a few second trimester workout videos, but I’ve found that I prefer just going to the gym and working out on the Arc and then doing my own strength training instead of following a video. For strength training, I’m working on squats, lunges, and upper body to help me prepare for labor and carrying around a baby!

First Trimester Fitness

I’ve been asked a few times about my current workouts and if they have changed with being pregnant….

I’m still doing mostly the same workouts as I was pre-pregnancy. I teach Cardio Sculpt on Mondays and then alternative cardio and strength training the rest of the week.

Here’s what has changed:
*I’m drinking more water during my workouts. I now drink about 32 ounces during a cardio workout. It’s important to stay hydrated!
*I listen to my body and take a rest day or do a lower impact workout if needed. 
*I modify as needed. It’s important to keep my head above my heart so there are some yoga poses I skip. It’s also uncomfortable to put weight on my stomach so I avoid moves like that.

I’m still intentionally active 4-5 days a week. It’s definitely helping to keep my energy levels up and my weight gain down! 

As far as my workouts go, I have been doing my cardio on the Arc machine or walking on the treadmill (or outside as the weather is getting better.) I will often do a prenatal exercise video from BOD or use the Cybex machines at the gym. I try to incorporate a lot of squats and lunges into my workouts to keep me strong for labor and try to prevent my SPD for as long as possible. I’ve been working my upper body as well to prepare for nursing and carrying around a baby. My activity level is definitely higher than with my previous pregnancies–in part due to having a 6 and 3 year old to keep me active!