Why prevention matters
When you have pubic symphysis dysfunction (pain and instability in the pubic symphysis, the joint where the two pelvic bones meet), everyday tasks can start to feel risky. A short walk, getting out of the car, turning in bed, or carrying your baby can trigger pain and make you feel like your body is not steady.
Prevention is not about doing everything perfectly. It is about learning what loads your pelvis can handle today, building strength and control over time, and catching early warning signs before they turn into a bigger flare-up. Most people improve with education and active care, especially in the months after birth.1,2,3
Managing pubic symphysis dysfunction: what can trigger flare-ups?
These are common things that can increase pain for many people with pregnancy-related pelvic girdle pain. Not everyone has the same triggers.1,5
- Single-leg tasks like climbing stairs, stepping into pants, getting in and out of the car, or standing on one leg1
- Turning in bed, especially if one knee moves away from the other1,5
- Long walks or long standing, especially on uneven ground1,2
- Sudden increases in activity, like doing “all the things” on a good day, then paying for it later5
- Carrying heavy loads on one side, like a car seat on one hip or a toddler on one arm5
Poor sleep and high stress, which can increase pain sensitivity and slow recovery for some people 5,6
Did you know?
Pregnancy-related pelvic girdle pain is common, and the Royal College of Obstetricians and Gynaecologists estimates about 1 in 5 pregnant people experience it. The hopeful part is that many improve with the right support and self-management.2
Habits that help prevent flare-ups
- Move little and often If sitting or standing builds up pain, try short movement breaks. Gentle, frequent movement is often easier on the pelvis than long bouts of one position.1,5
- Keep movements “symmetrical” when pain is active When you can, keep your legs closer together for bed mobility and transfers, and avoid wide steps or twisting on one leg on high-pain days.1,5
- Build pelvic, hip, and core support gradually Exercise programs that focus on controlled strength and stability can reduce pain and improve function for many people during pregnancy or after birth. Start small and progress based on your symptoms.4,5
- Use a support belt if it helps you move more comfortably Pelvic support belts or support shorts can reduce pain for some people, especially when combined with education and exercise.4
- Increase activity in steps, not leaps Flare-ups are more likely when you jump from low activity to high activity quickly. A steady, paced plan is usually safer for the pelvic joints.5
Treat early warning signs as a cue to adjust, not stop If you notice more pain with stairs, rolling in bed, or walking, it may help to scale back the aggravating task for a short time, then build back up with a plan. Education and guided movement are recommended over prolonged rest.1,5
How Sword supports ongoing strength and mobility
Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.
Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.
- Focus on strength, mobility, and stability
- Designed to support movement between flare-ups
- Guided programs you can follow on your schedule
- Non-invasive, evidence-informed approach
Clinical insight
