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A Simple Solution for Pubic Bone Pain in Pregnancy

The pubis, or pubic bone, is one of the bones that make up the pelvis. Pubic bone pain in pregnancy is fairly common. A condition known as symphysis pubis diastasis (SPD) often causes this pain.
In your later pregnancy, the hormone relaxin causes your pelvis, particularly at the pubic bone, to loosen and become highly mobile.

This is of course a GREAT thing as it makes birth easier for you AND baby and allows for your pelvis to widen during delivery.

However, at times this increased laxity can become quite painful during or even after pregnancy. And when you have a new born baby to look after, it can make the process that much harder.

Symptoms include:

  • Pain/swelling over the pubic bone (just above the pubic hair region)
  • Waddling when walking
  • Clicking/popping noises coming from the pelvis when walking
  • Pain during activities such as getting out of bed or putting on shoes

But don’t worry mumma, if this is you we have you covered. Try this Simple Solution for Pubic Bone Pain in Pregnancy.

the best part is, you can do it in the comfort of your own home.


1.       Sit on a chair/bed
2.       Separate your knees
3.       Place the length of your forearm between your knees
4.       Firmly squeeze your knees together for 20 – 30 seconds (you make hear a little pop or click sound)
5.       Repeat 2 – 3 times a day


This exercise is not JUST for the ladies. In fact, it is incredibly beneficial for those who have had groin injuries playing soccer/football or during other repetitive sports.

So, if this info has resonated with you and you feel like you may need some help with making healthier decisions for your body you are in luck! We are so committed to helping our community take control of their health, that’s why we created our weekly blog. It’s full of cutting edge info you can actually understand, that will make an instant positive impact to your life!
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2 Join the Conversation

  1. Amanda says
    Apr 05, 2020 at 4:58 AM

    Hello! Is this stretch only indicated for postpartum or can it be used during pregnancy as well? Cheers!

    • says
      Apr 06, 2020 at 9:16 AM

      It can absolutely be done during pregnancy as well! If fact, I would recommend it :)

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