Why Pain in my Pubic Bone?

Pubic Pain is something I commonly see in the Physiotherapy clinic during pregnancy and some people find it really hard to describe. My vagina hurts, the bony bit hurts or when I stand on one leg to put my underwear on it really hurts! and I feel like I'm going to fall over.
It can come on early during pregnancy or late, either way it doesn't mean it has to be there for the length of your pregnancy nor does it mean your labour will be more difficult or painful.
​Here's a few tips you can use at home to relieve your pain.

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Your pubic symphysis is the ligament that joins your pubic bones together at the front. During pregnancy your body has the hormone Relaxin in elevated levels, this help your ligaments and soft tissue relax. This is normal and needed during pregnancy as your body is preparing you for labour. This ligament along with others will stretch during labour and allows your pelvis to expand to help your baby out. Unfortunately a few large muscles attach at the pubic bone and as it's loosening these muscles can move it slightly causing you a lot of pain. 

There are a few things that can happen around your pelvis at the front and the back that can cause this pain but here's a few tips I give my clients to do at home to address your pubic bone pain.     

1. Pay attention to what side you are feeling the pain. You might notice this throughout the day. If it's a little harder to determine gently press on your pubic bone (the hard bone under your pubic hair if you have any) with 2 fingers pointing towards your toes. If one side hurts more than the other take this as your sensitive side. 
2. Now you have your side, sit down with your leg on the sensitive side out wide. If you're able to gentle rub the muscle on the inner thigh with your knuckles down towards your knee ( picture below). You can also add a hot pack to the inner thigh (make sure you have a light covering between your skin and the hot pack). 
3. ​Only do this massage on the sensitive side for a couple of days and if your pain persists please see your women's health Physiotherapist. There could be more changes at the back of your pelvis referring to the front.
4. Try not to have your legs apart, especially when getting in and out of the car, keep your legs together. Also be careful with rolling over in bed and sit down to put on your clothes. Try not to do tasks that involve standing on one leg. 
5. Be careful with what exercises your choose to do. Lunges may not beneficial as your pelvis is under a rotation load and can cause pain. Keep your squats narrow and avoid impact exercises like running. 
   
6. Add your pelvic floor strengthening exercises to give your pelvis support and strength. Remembering to squeeze and lift your PF muscles as you exhale and hold them on while you breathe. Aiming for 10 breaths in a row. Repeat up to 8 times.

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Start high near the pubic bone with as much pressure as you can tolerate.

Work your way down towards your knee on the inner thigh and repeat.