I just came back here to say that from week 20 and on my hip and pelvic pain was only worsening. By week 30 i could barely walk or stand up. Until I found your videos! It's been almost a week doing them everyday and 90% of my pain is gone and I don't avoid standing up anymore! This gives me hope that postpartum I will heal completely... Thank you!!
mariana88881 Hi Mariana! I’m so happy 90% of your pain is gone! That’s amazing 🙌 YOU did the work by being consistent with your exercises! Thanks for letting me know.... it made my day! I’m going to save this message to remind myself why I make videos when I’m being hard on myself :)
Thank you for sharing your comment. Same here its bee 3 days for me so far and I'm doing these exercises 2x a day to see how I feel.. i feel hopeful this pain is awful 😞
On my 2019 MRI it stated I had pubic symphysis edema. I'm Male and did not know what this was until I researched it. My symptoms were severe pelvic pain. I do not know how I sustained this injury, I do not recall causing any injuries in this area. Do you know if this type of injury can cause pelvic floor muscles problems ? My back consultant thinks my pain is from a herniated disc but I'm starting to suspect the other.
2:55 - Exercise 1: Toe taps - 10 on each leg 4:46 - Exercise 2: Pelvic tilt into bridge - 10 times 7:40 - Exercise 3: Quadruplets rows - 10 times each arm 9:02 - Exercise 4: Donkey kicks - 10 on each leg 10:23 - Exercise 5: Squats - 10 times 11:23 - Exercise 6: Hip adductor, squeeze hand between knees - 10 times 1 - 2 times a day
I am a medical doctor (family doctor) from Germany and now in my third pregnancy with pubic symphysis pain. I really love your workout! It is sentitive to our problems even with the transitioning movements and helps a lot. I habe not found a TH-cam based exercise training in German with a similar proficient and aim leading workout so I would tell others to do your workout even if they weren't fluent in English. I want to add something I have found to be very important: For me it is crucial to stand and walk with the correct position of the pelvis. You need to get the pelvis out of the very common hollow back and instead push your pelvis intensely to the front, using your gluts and Kegals. Don't go into a lean-back-position of the upper back, but keep your back very straight. The pelvis should be in line with your feet and your (backrolled) shoulders. Additionally tilt your pelvis by pulling the symphysis joint closer to your belly button. To achieve these two positioning corrections your bridge exercise helps me a lot and has ment lasting pain releaf. Remember to keep the pelvis in the correct position especially when you have to carry weights like a child or your shopping bag. In the beginning changing your pelvis position was hard for me so I tried to achieve one change at a time and achieve more and more with little steps every day. Now it's very easy for me and I enjoy my day mostly painfree. (I am in week 26 with quite a big belly - third pregnancy... I have had SPD since the end of first trimester. I am doing exercises for this since about week 17 including the correct pelvis position and am very very happy for the quick onset and lasting pain releaf.)
God bless u! I’m 25 weeks and I’ve been doing this for three days, twice a day. First day i couldn’t even do donkey kicks on the left leg. Now i can complete the whole thing and so much less pain during the day. Thank you so much!
I've never written a single comment so far but now I really want to express how grateful I am for these exercises. It all started in pregnancy week 39, I just wanted to cut my toenails but with my big belly I had to do some acrobatic moves to manage it. I know it sounds banal but I pulled a muscle down there while trying to finish my toenails cutting project. After that I was in tears for 2 days because I felt totally desperate, it was excruciating just to get out of bed and go to the toilet..then I got myself together and diagnosed myself with the help of Dr. Google. I ended up here and started to do these exercises 2 times a day. One week and 2 days later, here I am, writing my very first TH-cam comment ever. :-) I'm not 100% (let's say I'm 90%) yet but I'm sure that if I keep doing these even postpartum I will recover completely! Million thanks for this video!
As you probably know, symphysis pubis dysfunction isn't always associated with pregnancy/childbirth. I am suffering from it and have never had a child. I am 55 and have enjoyed a pretty rigorous exercise regimen (circuit training, boxing, running) which has led to this issue. Since it's not associated with pregnancy it's been challenging to get proper diagnosis and treatment or even an appointment. Since I have to research and determine my own treatment, I'm so thankful to you for providing this video so I can begin my PT at home.
This video saved me during pregnancy! My midwife insisted nothing could be done to help my SPD, but with the help of this video I could manage the pain. Went to physiotherapy this week to repair some of the damage done by my lovely but big baby, and the PT asked which exercises I'd done during pregnancy. When I showed her the ones from this video, she said those were perfect, and she had been about to suggest them to me. From the bottom of my heart, thank you for everything you do, Jessica!
This video helped me SO much for my first pregnancy. I did the exercises you showed us consistently, and it took away all my pain! If I took a few days off, my pain would return, but doing these exercises a couple days in a row would take my pain away again. I’m on my second pregnancy now, and I’m doing these exercises regularly again! I recommend this video to all pregnant ladies experiencing pubic bone pain. Thank you so much, Jessica!
came back here to say this is a lifesaver. I got palvic griddle pain when i am 21 weeks and i rate that pain as 7,8 out of 10. one week of exercises gave me remarkable pain relif. Now i can do day today work alone. my words are not enough to thank you. wish you and family all happiness ,success and good health ❤❤😘
Whoever is suffering from this terrible pain (me included) should definitely consider visiting chiropractor on regular basis to help you aleviate the pain and get your body ready for birth. I started seeing chiropractor, and only after few visits i see enormus difference in pain, stability and overall wellbeing. I started doing these excersises daily and will also try to be consistent with daily swimming once weather gets warmer (highly recommend it!! Saved me so much in first pregnancy). Thank you for this video! Saved and subscribed ❤️
I'm not pregnant but I get pubic dysfunction from time to time from heavy lifting and being on a hard floor all day,at work. These exercises help a lot!
OMG, thank you SO much for this. What took me so long to think of yoga for SPD?!! It's been 4 years since my last baby, and I'm in excruciating pain most days. I had SPD during all three of my pregnancies. On my last pregnancy the SPD never went away. Excruciating pain, especially when I sleep in my back. Today, I could barely make it across the room. However, after this exercise, now I can walk with tolerable pain. I'll keep doing it and hopefully one day be pain free. Thank you 💚
Last week (at 24 weeks) i had such bad pelvic pain. I was even scared to go to sleep because every morning i would be in such pain. I have been doing these exercises twice a day now for a week and i'm amazed. Some days i still have a little bit of pain but nothing in comparison as to what it was. And today i even woke up with no pain whatsoever! I am so glad i found this video. And for everyone who also experiences these pains. Definitely give these work outs a try. They Definitely work. Especially in the long run.
I’m 31 weeks pregnant and it’s been hurting my crotch really bad. I’m a working woman still going to work heavily pregnant , now I’ve some relief with your exercises it’s definitely a pain reliever 5/10 pain has eased out and I’m very thankful to you for being my Angel. 🙏🏻a big ❤️ so happy to be relieved.
Does this exercise really help?? I am 15 weeks pregnant and a working lady. I have been suffering from this pain for the past 2 weeks. It was mild pain initially but now I feel like it's getting worse. Kindly do reply. I have consulted my doctor. He said it's normal. And asked me to rest. But rest is not helping.
I have been doing your workouts throughout my pregnancy and I have been feeling great!! I went too hard on yard work at 27 weeks and hurt my frontal pubic joint so bad I couldn't walk. So, I have been doing this workout the past 2 days and I already feel so much better 😊 Thank you so much for what you do!! 🎉
This is my third pregnancy and my first time suffering from SPD. My hips have gotten wider and looser with each pregnancy. Too much!! I had siatica pain and simply painful hips with my last, but my SPD started back in my first trimester with this pregnancy. I had to stop exercising because it was getting so bad!! Now, there is a light at the end of the tunnel!! 🙌 I have started doing these morning and night and can already see some improvement. I deserve a healthy pregnancy!! This will help me get there. Thank you for making this!! ❤️
I'm so happy they helped relieve your pain! Doing them daily should help keep the pain away as well as you build up the muscles used. Hope you keep feeling good for the rest of your pregnancy!
I've been doing exercises for a week when i started having pressure and clicking around my pubic joint. I ended my last pregnancy with 2 months of sudden and severe penvic pain. I couldn't leave the house and wanted to cry everytime I needed to go to the bathroom. So I'm getting on top of it now! I'm so thankful for all the information shared.
I was really sceptical if this would work because my pains were really bad since week 17. I am 28 weeks now and after doing this for a week I can truly say my pains have significantly subsided!
Thank you for this it's been 5 days of doing these exercises twice a day and I can see the difference in my pelvic pain. At 28 weeks from a 8/7 pain level down to a 4/3 pain level. Still can't seat for too long or walk long distances or sleep on one side for too long. But I can get out of the bed and car. And most importantly I can sleep🥺 better 😩
I had awful SPD with my second pregnancy but not until the last few weeks so I Kinda just dealt with it. But this time I’m only 17 weeks and the pain is unbearable. I’m glad to find this. I want to do whatever I can to try and help.
This is my 1st pregnancy and I’ve had spd for the last couple months. Im having a nervous breakdown bc I literally can’t do anything without pain. I hope these exercises help! Thankyou for the videos🙏🏽❤️
These exercises really helped with the pain! I started having SPD at 23 weeks, now I'm at 31 weeks. I definitely notice a difference when I forget the exercises. When I do them daily, the pain is barely noticable during the day. Thank you so much!
Thank you so much for this! I am 17 weeks and just came home from a walk and the pain was so bad I was in tears when I reached home and could barely walk. Just did only one round of your exercises and I can walk again! Will keep doing them now. Thank you!! 🙏🏻
Thank you so much - I don’t often comment on videos but I’m 31 weeks with SPD and diastasis recti and it’s so nice to find exercises to help especially whilst I’m waiting for a space with a physio through my midwife - thank you ❤️
This is my 3rd pregnancy and my first experience with SPD, thanks for these tips so that I know what I'm doing is helping and not hurting myself further!
I'm in my 22nd week and been having the pain for the last 2 weeks. I couldn't barely roll in bed without feeling the pain. After doing this the pain started to ease even after the first try! Will definitely repeat this on daily basis until the delivery, thanks!
@@veronicasanders8011 Hi Veronica, I still have the pain now BUT it decreased significantly. This exercise definitely helps a lot on my day to day activities. But still, you gotta sleep and move with some adjustments as well to maximize the effect. Good luck!
This is my second pregnancy and am experiencing this pain for the first time. It’s a tough pain to deal with.😮💨 I will be doing these exercises throughout the next 7 weeks of pregnancy. Thank you.
I had horrible SPD at 28 weeks of pregnancy. Was desperately looking for anything that would help me get through the last trimester. I got a Serola belt and found this video, which I started doing twice a day. Within 4 days I felt 75% better and I went down to once a day. I am so glad I found this video and plan to check out some of her others!
I’m in week 24 and have been dealing with mild SPD for over two months. It’s gotten extreme over the last two weeks and I finally found this video. Days 1-3 I could barely life my feet off the ground for the donkey kicks. Day 4 I can almost do them completely! I’m still in pain but it’s gettIng better. Thank you so much!
currently 30 + 6 and started feeling SPD pain about a week ago and it has only felt worse and worse each day. so glad I found this video. The comments are so promising. I will definitely be consistent in doing these exercises at least once a day. I will report back with my results! i also plan on going to a chiropractor in the next couple of weeks to help as well.
Update: on pregnancy number 2 and I’m coming back to this video at 26 weeks bc I’m starting to feel the pain again slightly and decided to be proactive this time. I can attest that these exercises worked in literally days. It reduced the pain significantly. Never went to the chiropractor. And eventually it was completely gone. Which is why I saved the video and I’m back at it!
Hello, my pain started at 30 weeks. I couldn't even walk after sitting down, the pain was like a 10! I started to do these exercises twice a day and by day 6 my pain went away by a solid 80%. Thank you! this was life saving!. I stopped doing them and started to walk and get into the pool daily, but I noticed that I needed to continue to them daily, as soon as i started them, it was relief again. My advice is to keep in your daily routine.
So glad they are helping, Elsa. It sounds like the pain was terrible :( This is a great tip for anyone else reading...consistency does make a big difference. Hope they pain stays away/manageable for you. Excited for you to meet your sweet baby!
I wish I had found your channel while I was pregnant, but your videos are really helping me in my PP recovery! This pain was excruciating for me while pregnant and since, but it’s getting better with these exercises!
Hi Jessica, I m 26 weeks pregnnt, was terribly suffering from SPD for 3 days!!! I googled, I kept reading books in obgyn, nothing could help!! Wala!!! I found your video, after just one attempt my pain started relieving... I hope it will disappear soon in sha Allah... May Allah bless you... Thank u so much ❤❤❤
32 week pregnant and suffered from pelvic pain since 28w or so. This video is very helpful! I did the of the exercises a few times a day and the pain had been reduced a lot. Thank you!
I just can not thank you enough, all the pain is gone after these exercises, Every time i move my leg I was in excruciating pain, but within three days I could walk again freely. You are just amazing, your videos made all my pregnancies and delivery so easy. God bless you so much.
So happy it's helping :) I'm scripting a full-body workout for SPD today so you can get a regular workout that won't cause pain. God bless you and your baby as well
I wanted to say thank you soo much. It really helped me because I was in so much pain like 7 and after doing these exercises it's like almost gone. Highly recommend this
I just did Day 1 of this and I’m excited and hopeful that it will help with my pain! I had this pain during my first pregnancy closer to month 7 or 8, but now that I have a second pregnancy, it started happening at month 3. It has been so painful and just been getting worse throughout the pregnancy now that I am in month 5. My doctor said that there’s not really much to do besides trying to rest which is hard when you have a toddler and have to run around and be a mom to such a busy little boy. So I’m very thankful but I found this video and again hopeful that at least doing a little something proactive is better than just trying to rest during my toddlers nap time, when my husband is home to help or when my first born goes to bed for the night haha. Good luck out there too, ladies! Also, this pain went away completely after the first week or so after I gave birth so I’m hoping it’s the same this time too!
Omg I am relating to this so much right now. I have a 2 year old and in 16 weeks. My spd started about 12-13 weeks and today It had me in tears. Did these exercises help?
This was so helpful! I didn't even know how to figure out the name for the pain I was experiencing even though I'm only 16 weeks pregnant (I was only able to describe the feeling as the feeling as if I had been kicked in the groin hard!) and did 2 sets of these and will try to do them daily!
Thank you for this!! I read the comments about the donkey kicks being too painful so I started off very slowly but as I kept going I could feel the pain lessening! I’m 27 weeks and the pain has only gotten worse so I’m grateful for this video and these exercises! Looking forward to easier walking and turns in my sleep!
Hi Victoriana! Congratulations on your pregnancy. That was so smart to take it slow. I'm so happy it's helping and the pain is getting less. Thanks for taking the time to let me know :)
I’m 34weeks pregnant. The most challenging part of this was the donkey kicks I can’t even lift my legs at all without excruciating pain. I literally cried for 10mins bcuz of it. I will keep trying this everyday hopefully I find relief. I’m in pain all the time.
Thank you so much for doing these!! I had spd with my last pregnancy and again this time. The doctor's I've seen haven't been very helpful and I'm so glad I found these. Just did this one twice and can't wait to stengthen up and help relieve this pain ♡
@@PregnancyandPostpartumTV baby from my previous pregnancy will turn 4 next Monday 😭... also have a 6 year old (no spd in pregnancy that time), and currently 25 weeks along ♡
This comment makes me feel so hopeful. I swear my doctors don't believe my pain either. I'm 30 weeks and I'm going to start doing these exercises tonight
@@biancaboots7 I am currently in the same boat. I had to do my own research that let me to SPD that lead me to these videos. I’m hoping it will work... this is day 1 of the exercises...
These exercises not only are helping me with my dysfunction through my pregnancy, I’m also feeling better as I’m dealing with an inguinal hernia as well. Thank you.
THANK YOU SO MUCH! Your calm demeanor and explanations are wonderful. I am only 10 weeks, but woke up with so much pain I could barely walk. With my first the same thing happened so I knew to look for exercises and I found your video. It has only been 3 days and I am feeling significantly better. Also, your explanation about how to turn is priceless.
I was in a lot of pain and it was getting worse every day, got to a point when I struggled to go for a walk. I did this exercises for a week, twice a day, went swimming and started turning in bed as you said and the pain is almost gone. Thank you! ❤️
Thank you I already feel so much better after just one work out with this video. Will be doing this twice a day for the rest of my pregnancy. Thanks so much!!!
Pregnancy and Postpartum TV thank you! 25 weeks now, had SPD with first pregnancy too but didn’t have great exercises and didn’t stick with them regularly either! But being in lock down is definitely helping keep me focused on doing these every day :-) just trying to build up some strength and keep fit for the big day too!
Well, I guess that is one benefit of lock down. I hope the exercises help and I’m sure you will be ready for the big day with all the work you are putting in 🙌
I'm back. This is my second pregnancy in 2 years. The first time is started at 30 weeks, this time it's starting at 23 weeks. Currently not as bad as the first time, but I am not trying to let it get worse. Any ladies here ready my comment from 2020. It was horrific, and I thank God for this woman's help. My pain used to be a 10 and decreased within the first week by 80% doing these exercises twice a day.
SO glad I found you and these videos! I've only been doing these for 3 days and my pain is already getting better. (18 weeks pregnant with 2nd baby. The pain started sooner this time around.) Thank you so much!
Thnku thnku so much fr this video! I strtd having extreme pain in my pubic area after my delievery and it had wrsened so much that i could barely lie down or stand or walk without pain..i saw one comment rite down and i strtd practicing the exceecise..day 3 and already very much relief!! Love and blessings. 👍
Thank you thank you thank you for posting this video!!! I’m in week 25 and woke up this morning with terrible spd. I will continue with these exercises until I’m due. The pain really did go away once I did these movements
35 weeks here and your video has helped so much! Woke up today hardly able to move without pain. I did two sets of each of these exercises and I feel so much better. Thank you! 🤗🤗🤗
I also started with these (and other) exercises as soon as I developed symptoms of SPD in week 25. It's getting better now - not sure what exactly helped- but as I also feel much more stable in my core, it would make perfectly sense! Thank you!
These exercises have literally saved me! I’m 24 weeks and starting feeling pelvic pressure at about week 18 which quickly turned to almost debilitating pain around week 20. My midwife referred me to a pelvic floor specialist but being in the middle of no where the closest one was an hour and a half drive! I found this video a week ago and have done these exercises twice a day and feel so much relief!!! 😌 thank you again! ❤
Jessica, I can't thank you enough. This routine has helped me so much! I started out with SPD at week 19 thinking the pain is going to be omnipresent but now, at week 25, I am so much more confident the rest of my pregnancy will be almost painless. Could I request a yoga routine that's compatible with SPD?
So glad I found this! I suspect I’m starting to develop spd as I was in a lot of pain trying to roll over in bed last night! I see my doctor next week so I will talk to her about it as well but I’m going to start doing these exercises daily!
super hopeful that these workouts help because it's just been getting worse and my doctor just seems to brush it off. I just started to do them today. fingers crossed!
Just started out and I feel an improvement in my spd pain already. Donkey kicks on one of the sides is definitely the toughest challenge. Thanks for sharing these insights!!
I am so impressed by how fast these excercises can help with the pain. Only 3 days in, doing this twice a day and I already feel way better! The tip on keeping your knees together helps a lot not only in changing a position but throughout the day - getting in and out of bed, car and shower. I absolutely recommend this routine if you have clearance from your doctor. Thank you Jessica! 🙏
Thank you for this video! I had so much postpartum pain with my last baby sometimes I would cry before I had to get up in anticipation. I'm half way through my fourth pregnancy and the pain is coming back. I'm committed to doing these exercises every night during our tv time. Thank you! I discovered your channel today and I'm so grateful!
Hi. I'm here at 37 weeks and 3 days. I have been noticing this pop up a little bit weeks ago, but it has gotten to the point where walking is very uncomfortable/ painful. I will be doing these on a daily basis now...Thank you!
Currently 36 weeks and been doing these for about two weeks now, twice a day. (Although I can’t do the bridge anymore, can’t lay on my back that long). My spd pain has gone down two notches. It used to range from 2-8 (depending on movement). I haven’t been above a 6 for a few days and even have times of no pain. Thanks!
Gonna be trying this 2x a day for the next couple weeks... Right now my pain level is a 7. Already went to the ER and they basically said to put up with it
I’m currently 17 weeks and started having SPD at week 13😭 Thanks so much for this video. I hope that gradually the pain will start to get better soon. P.s. those donkey kicks were a killer 😅
@@mariaehsan9288 Hello Hun, So far it’s feeling much better. 21weeks now and it doesn’t feel as tense as before. I really do recommend the exercises!! Thanks for asking✨
I just came back here to say that from week 20 and on my hip and pelvic pain was only worsening. By week 30 i could barely walk or stand up. Until I found your videos! It's been almost a week doing them everyday and 90% of my pain is gone and I don't avoid standing up anymore! This gives me hope that postpartum I will heal completely... Thank you!!
mariana88881 Hi Mariana! I’m so happy 90% of your pain is gone! That’s amazing 🙌 YOU did the work by being consistent with your exercises! Thanks for letting me know.... it made my day! I’m going to save this message to remind myself why I make videos when I’m being hard on myself :)
This is amazing was it just these exercises or other too
Emily Haines These are the exercises... my other video is other tips to reduce pain th-cam.com/video/ujvErl6FuuI/w-d-xo.html
Thank you for sharing your comment. Same here its bee 3 days for me so far and I'm doing these exercises 2x a day to see how I feel.. i feel hopeful this pain is awful 😞
On my 2019 MRI it stated I had pubic symphysis edema. I'm Male and did not know what this was until I researched it. My symptoms were severe pelvic pain. I do not know how I sustained this injury, I do not recall causing any injuries in this area. Do you know if this type of injury can cause pelvic floor muscles problems ? My back consultant thinks my pain is from a herniated disc but I'm starting to suspect the other.
2:55 - Exercise 1: Toe taps - 10 on each leg
4:46 - Exercise 2: Pelvic tilt into bridge - 10 times
7:40 - Exercise 3: Quadruplets rows - 10 times each arm
9:02 - Exercise 4: Donkey kicks - 10 on each leg
10:23 - Exercise 5: Squats - 10 times
11:23 - Exercise 6: Hip adductor, squeeze hand between knees - 10 times
1 - 2 times a day
Thank you
I've been doing that hip adductor without even knowing it, squeezing my thighs together while I lie down
Thank you!
I am a medical doctor (family doctor) from Germany and now in my third pregnancy with pubic symphysis pain. I really love your workout! It is sentitive to our problems even with the transitioning movements and helps a lot. I habe not found a TH-cam based exercise training in German with a similar proficient and aim leading workout so I would tell others to do your workout even if they weren't fluent in English.
I want to add something I have found to be very important: For me it is crucial to stand and walk with the correct position of the pelvis. You need to get the pelvis out of the very common hollow back and instead push your pelvis intensely to the front, using your gluts and Kegals. Don't go into a lean-back-position of the upper back, but keep your back very straight. The pelvis should be in line with your feet and your (backrolled) shoulders. Additionally tilt your pelvis by pulling the symphysis joint closer to your belly button. To achieve these two positioning corrections your bridge exercise helps me a lot and has ment lasting pain releaf.
Remember to keep the pelvis in the correct position especially when you have to carry weights like a child or your shopping bag.
In the beginning changing your pelvis position was hard for me so I tried to achieve one change at a time and achieve more and more with little steps every day. Now it's very easy for me and I enjoy my day mostly painfree. (I am in week 26 with quite a big belly - third pregnancy... I have had SPD since the end of first trimester. I am doing exercises for this since about week 17 including the correct pelvis position and am very very happy for the quick onset and lasting pain releaf.)
My pubic pain started in The first trimister😭😭😭
May God bless you. Am feeling better after these exercise
God bless u! I’m 25 weeks and I’ve been doing this for three days, twice a day. First day i couldn’t even do donkey kicks on the left leg. Now i can complete the whole thing and so much less pain during the day. Thank you so much!
God Bless you! Thank you for sharing! I was worried
I've never written a single comment so far but now I really want to express how grateful I am for these exercises. It all started in pregnancy week 39, I just wanted to cut my toenails but with my big belly I had to do some acrobatic moves to manage it. I know it sounds banal but I pulled a muscle down there while trying to finish my toenails cutting project. After that I was in tears for 2 days because I felt totally desperate, it was excruciating just to get out of bed and go to the toilet..then I got myself together and diagnosed myself with the help of Dr. Google. I ended up here and started to do these exercises 2 times a day. One week and 2 days later, here I am, writing my very first TH-cam comment ever. :-) I'm not 100% (let's say I'm 90%) yet but I'm sure that if I keep doing these even postpartum I will recover completely! Million thanks for this video!
So happy it is helping! Thank you so much for taking the time to write! Happy Mother’s Day tomorrow 💞
@@PregnancyandPostpartumTV Thank you and Happy Mother's day indeed! 😊
As you probably know, symphysis pubis dysfunction isn't always associated with pregnancy/childbirth. I am suffering from it and have never had a child. I am 55 and have enjoyed a pretty rigorous exercise regimen (circuit training, boxing, running) which has led to this issue. Since it's not associated with pregnancy it's been challenging to get proper diagnosis and treatment or even an appointment. Since I have to research and determine my own treatment, I'm so thankful to you for providing this video so I can begin my PT at home.
This video saved me during pregnancy! My midwife insisted nothing could be done to help my SPD, but with the help of this video I could manage the pain. Went to physiotherapy this week to repair some of the damage done by my lovely but big baby, and the PT asked which exercises I'd done during pregnancy. When I showed her the ones from this video, she said those were perfect, and she had been about to suggest them to me.
From the bottom of my heart, thank you for everything you do, Jessica!
So happy they are helpful, hope you get relief quickly 💞
I have been in excruciating, debilitating pain for weeks due to SPD. I experienced almost immediate relief after doing these exercises. Thank you!!!
This video helped me SO much for my first pregnancy. I did the exercises you showed us consistently, and it took away all my pain! If I took a few days off, my pain would return, but doing these exercises a couple days in a row would take my pain away again. I’m on my second pregnancy now, and I’m doing these exercises regularly again! I recommend this video to all pregnant ladies experiencing pubic bone pain. Thank you so much, Jessica!
So happy it helped! Congratulations on pregnancy #2 Thank you for your support Melissa 🥰
came back here to say this is a lifesaver. I got palvic griddle pain when i am 21 weeks and i rate that pain as 7,8 out of 10. one week of exercises gave me remarkable pain relif. Now i can do day today work alone. my words are not enough to thank you. wish you and family all happiness ,success and good health ❤❤😘
Whoever is suffering from this terrible pain (me included) should definitely consider visiting chiropractor on regular basis to help you aleviate the pain and get your body ready for birth. I started seeing chiropractor, and only after few visits i see enormus difference in pain, stability and overall wellbeing. I started doing these excersises daily and will also try to be consistent with daily swimming once weather gets warmer (highly recommend it!! Saved me so much in first pregnancy). Thank you for this video! Saved and subscribed ❤️
I'm not pregnant but I get pubic dysfunction from time to time from heavy lifting and being on a hard floor all day,at work. These exercises help a lot!
OMG, thank you SO much for this. What took me so long to think of yoga for SPD?!! It's been 4 years since my last baby, and I'm in excruciating pain most days. I had SPD during all three of my pregnancies. On my last pregnancy the SPD never went away. Excruciating pain, especially when I sleep in my back. Today, I could barely make it across the room. However, after this exercise, now I can walk with tolerable pain. I'll keep doing it and hopefully one day be pain free. Thank you 💚
Last week (at 24 weeks) i had such bad pelvic pain. I was even scared to go to sleep because every morning i would be in such pain.
I have been doing these exercises twice a day now for a week and i'm amazed. Some days i still have a little bit of pain but nothing in comparison as to what it was. And today i even woke up with no pain whatsoever!
I am so glad i found this video.
And for everyone who also experiences these pains.
Definitely give these work outs a try.
They Definitely work. Especially in the long run.
I’m 31 weeks pregnant and it’s been hurting my crotch really bad. I’m a working woman still going to work heavily pregnant , now I’ve some relief with your exercises it’s definitely a pain reliever 5/10 pain has eased out and I’m very thankful to you for being my Angel. 🙏🏻a big ❤️ so happy to be relieved.
Does this exercise really help?? I am 15 weeks pregnant and a working lady. I have been suffering from this pain for the past 2 weeks. It was mild pain initially but now I feel like it's getting worse. Kindly do reply. I have consulted my doctor. He said it's normal. And asked me to rest. But rest is not helping.
I have been doing your workouts throughout my pregnancy and I have been feeling great!! I went too hard on yard work at 27 weeks and hurt my frontal pubic joint so bad I couldn't walk. So, I have been doing this workout the past 2 days and I already feel so much better 😊 Thank you so much for what you do!! 🎉
This is my third pregnancy and my first time suffering from SPD. My hips have gotten wider and looser with each pregnancy. Too much!! I had siatica pain and simply painful hips with my last, but my SPD started back in my first trimester with this pregnancy. I had to stop exercising because it was getting so bad!! Now, there is a light at the end of the tunnel!! 🙌 I have started doing these morning and night and can already see some improvement. I deserve a healthy pregnancy!! This will help me get there. Thank you for making this!! ❤️
Wowwwww! I’m so amazed by the INSTANT pain relief after these exercises. Shall do these daily until I’m due!
I'm so happy they helped relieve your pain! Doing them daily should help keep the pain away as well as you build up the muscles used. Hope you keep feeling good for the rest of your pregnancy!
I'm suffering since 30weeks now 35weeks it very pain to down in my bed..and walk..
I've been doing exercises for a week when i started having pressure and clicking around my pubic joint. I ended my last pregnancy with 2 months of sudden and severe penvic pain. I couldn't leave the house and wanted to cry everytime I needed to go to the bathroom. So I'm getting on top of it now! I'm so thankful for all the information shared.
Note to self: 2’19” is where the exercise begins. I’ve been doing this with you daily and it surely makes a difference! TY
I was really sceptical if this would work because my pains were really bad since week 17. I am 28 weeks now and after doing this for a week I can truly say my pains have significantly subsided!
I am shocked by how much my pelvic pain has diminished since doing these exercises. Like truly amazed. Thank you!!!!
Thank you for this it's been 5 days of doing these exercises twice a day and I can see the difference in my pelvic pain. At 28 weeks from a 8/7 pain level down to a 4/3 pain level. Still can't seat for too long or walk long distances or sleep on one side for too long. But I can get out of the bed and car. And most importantly I can sleep🥺 better 😩
I had awful SPD with my second pregnancy but not until the last few weeks so I Kinda just dealt with it. But this time I’m only 17 weeks and the pain is unbearable. I’m glad to find this. I want to do whatever I can to try and help.
This is my 1st pregnancy and I’ve had spd for the last couple months. Im having a nervous breakdown bc I literally can’t do anything without pain. I hope these exercises help! Thankyou for the videos🙏🏽❤️
These exercises really helped with the pain! I started having SPD at 23 weeks, now I'm at 31 weeks. I definitely notice a difference when I forget the exercises. When I do them daily, the pain is barely noticable during the day. Thank you so much!
Thank you so much for this! I am 17 weeks and just came home from a walk and the pain was so bad I was in tears when I reached home and could barely walk. Just did only one round of your exercises and I can walk again! Will keep doing them now. Thank you!! 🙏🏻
Thank you so much - I don’t often comment on videos but I’m 31 weeks with SPD and diastasis recti and it’s so nice to find exercises to help especially whilst I’m waiting for a space with a physio through my midwife - thank you ❤️
This is my 3rd pregnancy and my first experience with SPD, thanks for these tips so that I know what I'm doing is helping and not hurting myself further!
Excellent exercises for SPD. I am in agony with it at 34weeks and finding these very helpful. Thank you 😊
It really works! Have been doing this exercise 1-2 times a day for 5 days, the pain has been largely released.
I'm in my 22nd week and been having the pain for the last 2 weeks. I couldn't barely roll in bed without feeling the pain. After doing this the pain started to ease even after the first try! Will definitely repeat this on daily basis until the delivery, thanks!
How is it going?
@@veronicasanders8011 Hi Veronica, I still have the pain now BUT it decreased significantly. This exercise definitely helps a lot on my day to day activities. But still, you gotta sleep and move with some adjustments as well to maximize the effect. Good luck!
This is my second pregnancy and am experiencing this pain for the first time. It’s a tough pain to deal with.😮💨
I will be doing these exercises throughout the next 7 weeks of pregnancy. Thank you.
I had horrible SPD at 28 weeks of pregnancy. Was desperately looking for anything that would help me get through the last trimester. I got a Serola belt and found this video, which I started doing twice a day. Within 4 days I felt 75% better and I went down to once a day. I am so glad I found this video and plan to check out some of her others!
I was having a lot of pain but i did these exercises consistently and there is a much relief now. Thanks a lot for this video
I’m in week 24 and have been dealing with mild SPD for over two months. It’s gotten extreme over the last two weeks and I finally found this video. Days 1-3 I could barely life my feet off the ground for the donkey kicks. Day 4 I can almost do them completely! I’m still in pain but it’s gettIng better. Thank you so much!
I am just suffering at 33 weeks pregnant. Thank you so much!
Just went into week 34 and it’s horrible
I'm suffering since 30weeks until now..if I'm walking long the more pain after..
I'm 35 weeks now is this advisable to use this excercise.
I started suffering from this at 24 weeks and it sucks 😩
I love the silent while doing the exercises. My doc recommended this 🧘🏾♀️🇰🇪🇬🇧❄️💜
I love the silence too
currently 30 + 6 and started feeling SPD pain about a week ago and it has only felt worse and worse each day. so glad I found this video. The comments are so promising. I will definitely be consistent in doing these exercises at least once a day. I will report back with my results! i also plan on going to a chiropractor in the next couple of weeks to help as well.
Update: on pregnancy number 2 and I’m coming back to this video at 26 weeks bc I’m starting to feel the pain again slightly and decided to be proactive this time. I can attest that these exercises worked in literally days. It reduced the pain significantly. Never went to the chiropractor. And eventually it was completely gone. Which is why I saved the video and I’m back at it!
Hello, my pain started at 30 weeks. I couldn't even walk after sitting down, the pain was like a 10! I started to do these exercises twice a day and by day 6 my pain went away by a solid 80%.
Thank you! this was life saving!. I stopped doing them and started to walk and get into the pool daily, but I noticed that I needed to continue to them daily, as soon as i started them, it was relief again. My advice is to keep in your daily routine.
So glad they are helping, Elsa. It sounds like the pain was terrible :( This is a great tip for anyone else reading...consistency does make a big difference. Hope they pain stays away/manageable for you. Excited for you to meet your sweet baby!
@@PregnancyandPostpartumTV Thank you!! hes coming hopefully within 2 weeks! our first baby AJ 🥰
it sounds so good to read comments of people about how they healed. Thank you for the comment. I am hopeful and start doing it from today.
I wish I had found your channel while I was pregnant, but your videos are really helping me in my PP recovery! This pain was excruciating for me while pregnant and since, but it’s getting better with these exercises!
Hi Jessica, I m 26 weeks pregnnt, was terribly suffering from SPD for 3 days!!! I googled, I kept reading books in obgyn, nothing could help!! Wala!!! I found your video, after just one attempt my pain started relieving... I hope it will disappear soon in sha Allah...
May Allah bless you...
Thank u so much ❤❤❤
Did it help?
32 week pregnant and suffered from pelvic pain since 28w or so. This video is very helpful! I did the of the exercises a few times a day and the pain had been reduced a lot. Thank you!
I just can not thank you enough, all the pain is gone after these exercises, Every time i move my leg I was in excruciating pain, but within three days I could walk again freely. You are just amazing, your videos made all my pregnancies and delivery so easy. God bless you so much.
So happy it's helping :) I'm scripting a full-body workout for SPD today so you can get a regular workout that won't cause pain. God bless you and your baby as well
I wanted to say thank you soo much. It really helped me because I was in so much pain like 7 and after doing these exercises it's like almost gone. Highly recommend this
I just did Day 1 of this and I’m excited and hopeful that it will help with my pain! I had this pain during my first pregnancy closer to month 7 or 8, but now that I have a second pregnancy, it started happening at month 3. It has been so painful and just been getting worse throughout the pregnancy now that I am in month 5. My doctor said that there’s not really much to do besides trying to rest which is hard when you have a toddler and have to run around and be a mom to such a busy little boy. So I’m very thankful but I found this video and again hopeful that at least doing a little something proactive is better than just trying to rest during my toddlers nap time, when my husband is home to help or when my first born goes to bed for the night haha. Good luck out there too, ladies! Also, this pain went away completely after the first week or so after I gave birth so I’m hoping it’s the same this time too!
Omg I am relating to this so much right now. I have a 2 year old and in 16 weeks. My spd started about 12-13 weeks and today It had me in tears. Did these exercises help?
I’m in tears 😭 and I’m so thankful I found this video! Thank you so so much!
This was so helpful! I didn't even know how to figure out the name for the pain I was experiencing even though I'm only 16 weeks pregnant (I was only able to describe the feeling as the feeling as if I had been kicked in the groin hard!) and did 2 sets of these and will try to do them daily!
Same story
Good way to describe it…it seriously feels like some one kicked me in the groin!
I'm having discomfort pain feeling pubic bone I think it's SPD ,I'm currently in my first trimester. I hope this helps.
Thank you for this!! I read the comments about the donkey kicks being too painful so I started off very slowly but as I kept going I could feel the pain lessening! I’m 27 weeks and the pain has only gotten worse so I’m grateful for this video and these exercises! Looking forward to easier walking and turns in my sleep!
Hi Victoriana! Congratulations on your pregnancy. That was so smart to take it slow. I'm so happy it's helping and the pain is getting less. Thanks for taking the time to let me know :)
I can’t even do the donkey kicks slow, hurts too much, is it normal?
@@miagiomarjames3551same here. It's excruciating
I’m 34weeks pregnant. The most challenging part of this was the donkey kicks I can’t even lift my legs at all without excruciating pain. I literally cried for 10mins bcuz of it. I will keep trying this everyday hopefully I find relief. I’m in pain all the time.
Omg same I'm 34 weeks rn and I cannot do the donkey kicks at all it is so painful I can't even lift my leg up without crying
Me too I’m currently 32w and been in pain for weeks, I can’t lift my legs at all so much in pain 😭
Did this help?
Thank you so much for doing these!! I had spd with my last pregnancy and again this time. The doctor's I've seen haven't been very helpful and I'm so glad I found these. Just did this one twice and can't wait to stengthen up and help relieve this pain ♡
Hi Megan, so happy you found it helpful :) How old is your baby now?!
@@PregnancyandPostpartumTV baby from my previous pregnancy will turn 4 next Monday 😭... also have a 6 year old (no spd in pregnancy that time), and currently 25 weeks along ♡
Oh you will have the same age gaps as us! We now have a 7 (almost 8), 6 and 2 year old (this month 😭)... it’s SOO FUN!
This comment makes me feel so hopeful. I swear my doctors don't believe my pain either. I'm 30 weeks and I'm going to start doing these exercises tonight
@@biancaboots7 I am currently in the same boat. I had to do my own research that let me to SPD that lead me to these videos. I’m hoping it will work... this is day 1 of the exercises...
These exercises not only are helping me with my dysfunction through my pregnancy, I’m also feeling better as I’m dealing with an inguinal hernia as well. Thank you.
Happy they are helping! Thanks so much, Deana!
I came across your video today. I am suffering from back pain since I gave birth. I am trying your exercise today. ❤tgank you do much
THANK YOU SO MUCH! Your calm demeanor and explanations are wonderful. I am only 10 weeks, but woke up with so much pain I could barely walk. With my first the same thing happened so I knew to look for exercises and I found your video. It has only been 3 days and I am feeling significantly better. Also, your explanation about how to turn is priceless.
Hi Carly, So happy it's helping :) and congratulations on your pregnancy!
Thank you very much for this and all other videos! Your exercises always help me!
I suffer from running-related osteitis pubis. While I have not fully recovered, I am-- thanks to some rest and these exercises-- improving every day.
I experienced pubic pain last nov 5 and i am doing this for a week already and i dont feel alot of pain anymore, like 90% of pain is gone😘😘😘
I’m so happy it’s helping and your pain is 90% reduced! Thanks for taking the time to let me know 💞
Thank you so much, your videos help alot of people😘
Instant relief - my new daily routine. Thank you!
I was in a lot of pain and it was getting worse every day, got to a point when I struggled to go for a walk. I did this exercises for a week, twice a day, went swimming and started turning in bed as you said and the pain is almost gone. Thank you! ❤️
Thank you I already feel so much better after just one work out with this video. Will be doing this twice a day for the rest of my pregnancy. Thanks so much!!!
Hi Caroline! I’m so happy it’s helping. I know the pain can be terrible 😭 Congratulations on your pregnancy! How far along are you now?
Pregnancy and Postpartum TV thank you! 25 weeks now, had SPD with first pregnancy too but didn’t have great exercises and didn’t stick with them regularly either! But being in lock down is definitely helping keep me focused on doing these every day :-) just trying to build up some strength and keep fit for the big day too!
Well, I guess that is one benefit of lock down. I hope the exercises help and I’m sure you will be ready for the big day with all the work you are putting in 🙌
Caroline Lyon Spd got me here too - 27 weeks in. All the best from another Caroline! 😘
I'm back. This is my second pregnancy in 2 years. The first time is started at 30 weeks, this time it's starting at 23 weeks. Currently not as bad as the first time, but I am not trying to let it get worse. Any ladies here ready my comment from 2020. It was horrific, and I thank God for this woman's help. My pain used to be a 10 and decreased within the first week by 80% doing these exercises twice a day.
SO glad I found you and these videos! I've only been doing these for 3 days and my pain is already getting better. (18 weeks pregnant with 2nd baby. The pain started sooner this time around.) Thank you so much!
Thnku thnku so much fr this video!
I strtd having extreme pain in my pubic area after my delievery and it had wrsened so much that i could barely lie down or stand or walk without pain..i saw one comment rite down and i strtd practicing the exceecise..day 3 and already very much relief!!
Love and blessings. 👍
3 days and pain is already starting to subside, thank you!
Thank you thank you thank you for posting this video!!! I’m in week 25 and woke up this morning with terrible spd. I will continue with these exercises until I’m due. The pain really did go away once I did these movements
This is so helpful, Jessica! You seem to have the perfect solution for every body change that I’ve encountered throughout my pregnancy!
Happy it’s helpful, Aimee! Hopefully you are suffering too much with this!
I want to thank you for your video, I started doing this a week ago and I’m now almost pain free ! This is so great and you’re super sweet :)
So happy it helped! 💞
35 weeks here and your video has helped so much! Woke up today hardly able to move without pain. I did two sets of each of these exercises and I feel so much better. Thank you! 🤗🤗🤗
I just did these! Im only 12 weeks and my SPD is acting up. Going to do it everyday until I feel better. Thank you.
I also started with these (and other) exercises as soon as I developed symptoms of SPD in week 25. It's getting better now - not sure what exactly helped- but as I also feel much more stable in my core, it would make perfectly sense! Thank you!
These exercises have literally saved me! I’m 24 weeks and starting feeling pelvic pressure at about week 18 which quickly turned to almost debilitating pain around week 20. My midwife referred me to a pelvic floor specialist but being in the middle of no where the closest one was an hour and a half drive! I found this video a week ago and have done these exercises twice a day and feel so much relief!!! 😌 thank you again! ❤
I'm so glad you got relief! Thank you for taking the time to share your experience! Congratulations on your pregnancy! xo
Jessica, I can't thank you enough. This routine has helped me so much! I started out with SPD at week 19 thinking the pain is going to be omnipresent but now, at week 25, I am so much more confident the rest of my pregnancy will be almost painless.
Could I request a yoga routine that's compatible with SPD?
God bless you, I needed this!
I hope it helped you pain. 🙏💞
So glad I found this! I suspect I’m starting to develop spd as I was in a lot of pain trying to roll over in bed last night! I see my doctor next week so I will talk to her about it as well but I’m going to start doing these exercises daily!
Oh no... hopefully you can keep SPD away! Your doctor may have some suggestions too :)
super hopeful that these workouts help because it's just been getting worse and my doctor just seems to brush it off. I just started to do them today. fingers crossed!
Just started out and I feel an improvement in my spd pain already. Donkey kicks on one of the sides is definitely the toughest challenge. Thanks for sharing these insights!!
I am so impressed by how fast these excercises can help with the pain. Only 3 days in, doing this twice a day and I already feel way better! The tip on keeping your knees together helps a lot not only in changing a position but throughout the day - getting in and out of bed, car and shower. I absolutely recommend this routine if you have clearance from your doctor. Thank you Jessica! 🙏
Thank you for this video! I had so much postpartum pain with my last baby sometimes I would cry before I had to get up in anticipation. I'm half way through my fourth pregnancy and the pain is coming back. I'm committed to doing these exercises every night during our tv time. Thank you! I discovered your channel today and I'm so grateful!
oh that sounds terrible, Monica:( I so hope you can prevent a lot of the pain this time. What we do for our babies, right!
Thank you so much for this. I was in so much pain but this has REALLY helped.
Glad it helped, Debbie! Hopefully it will continue to get better if you stick with the exercises too and build up the muscles (fingers crossed!)
So it's been a week and I'm still being very careful but I can now move around and even do stairs much more easily. Thanks
This helped me, thank you a lot! 34 weeks
Hi. I'm here at 37 weeks and 3 days. I have been noticing this pop up a little bit weeks ago, but it has gotten to the point where walking is very uncomfortable/ painful. I will be doing these on a daily basis now...Thank you!
Im on my 35th week... This is so helpful. I felt relieved.
33 weeks and is really suffering!! Thanks I’ll try this!!
Thank you!! Got so much relief from the spd pain I was experiencing!
Thank you for this video! My goal right now is to be able to perform the donkey kicks because it hurts so much. I like these exercises!
Currently 36 weeks and been doing these for about two weeks now, twice a day. (Although I can’t do the bridge anymore, can’t lay on my back that long). My spd pain has gone down two notches. It used to range from 2-8 (depending on movement). I haven’t been above a 6 for a few days and even have times of no pain. Thanks!
So happy it’s helping 💞
This made me feel soooo much better. Dear God
Thank you sooooooo much!!!! ❤❤❤❤ I hope you know how much you help people ❤🙏
Thank you for the video, it really helps me like a looott. Even how to move when lying down. It is simple yet easens the pain
Thank you for posting these. Felt some relief right away. I have to keep it up!
What I really needed,going through alot of pain,starting this tonight
Gonna be trying this 2x a day for the next couple weeks... Right now my pain level is a 7. Already went to the ER and they basically said to put up with it
This has helped very quickly - thank you!
How quick?
God bless you! I have been doing these wonderful exercises for some days after birth and I feel well now .... Thank you so much good luck My dear~
I’m currently 17 weeks and started having SPD at week 13😭 Thanks so much for this video. I hope that gradually the pain will start to get better soon. P.s. those donkey kicks were a killer 😅
Yeah really those kicks were killer
Hows your spd
@@mariaehsan9288 Hello Hun, So far it’s feeling much better. 21weeks now and it doesn’t feel as tense as before. I really do recommend the exercises!! Thanks for asking✨
2:40 is when exercises start
It is very helpful for pelvic gridle pain.Thank you very much .
So happy it’s helpful! Thank you!
31 weeks here, its been hurting a lot, going to try these.
I will surely start doing these exercises since its getting harder to walk :/