#57 - SPD Pain During Pregnancy: Why “Just Rest” Makes It Worse and What To Do Instead

Pubic symphysis pain during pregnancy (SPD) can feel like your pelvis is splitting in half — rolling over in bed hurts, walking hurts, getting dressed hurts… and the most common advice is still: “rest, stop single-leg work, take Tylenol, it’ll go away after birth.” In this episode of The Athlete Mom Project, I’m telling my SPD story from my first pregnancy with my oldest — what made it worse, what I did wrong, and what I’m intentionally doing differently this pregnancy to keep training (lifting, running, jiu-jitsu) without SPD pain taking over my life. You’ll learn: What SPD (symphysis pubis dysfunction) actually is — and why it’s usually irritation, not injury Why pregnancy pelvic pain is often a load + coordination problem (not a “tight hip” problem) How stress, fatigue, poor sleep, and breath-holding increase pelvic pressure and pain Why “stop moving” advice often backfires for athlete moms Examples exercises to use for SPD relief: seated ball squeezes, diagonal band pull-downs, crossover step-ups + curtsy, staggered stance squats, and breath-led core work How to use pain as information so you can adjust training instead of spiraling If you’re pregnant and dealing with SPD pain, pelvic girdle pain, SI joint pain, or that sharp “lightning crotch” feeling — this episode will give you a framework and practical movements you can start today. Want structure + a full relief library? My week-by-week program Stronger Through Pregnancy includes strategic programming + a relief library for pelvic pain, core, breath, and strength adaptations through every trimester. To learn more about the 36-weeek program, fill out my coaching inquiry form: --> Stronger Through Pregnancy Inquiry <-- 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]