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Techniques for Symphysis Pubis Separation

Symphysis pubis separation, or widening of the pubic bones, causes pain. It is caused by instability of the pelvis, iliopsoas, and pelvic floor muscles. Wear a pregnancy belt and begin simple exercises to address the instability for quick relief. This issue is a result of long-time instability getting more unstable about mid-way through pregnancy.


  • Squeeze a ball between your knees 20 times while sitting square in a chair. Inhale and let your knees loosen around the ball without dropping it. Exhale and squeeze the ball. Make sure your knees are right above your ankles so you are sitting upright and well-balanced.

  • Repeat with the ball between your thighs in the same manner. Do these daily.
  • Do calf stretches, walking, and general body balance. Do not overwork the “core” or abdominal muscles.
  • Later, as your pelvis is more stable, get down on the floor and do a half bridge with a ball in these two spots, one set before the other. That’s bending your knees and putting your ankles below your knees again. Lift your pubic bone with the exhale while you squeeze the ball. You won’t be able to do this comfortably until pelvic stabilization is much improved! Don’t hurry. Do the above exercises for a few weeks first. To see more, check out the Daily Essentials Video.

  • Wear a maternity belt. You may have to try a few, or simply use a very thin linen or cotton strip wrapped a few times around the waist to hold her belly and hips. A belt is worn low and wrapped over the hip bone level (Anterior Superior Iliac Spine) rather than down on the symphysis level.
  • Use good posture today and every day. Learn to move correctly at
  • Take a couple days towards a Psoas resolution and then keep limber in your psoas! Learn more at

Epidurals or extreme flexibility (limber yoginis) can allow the nurses or leg-holding family members to open a birthing woman’s legs too far during the birth of a baby’s head. This can separate the pubic joint. Ask them to be mindful of your range of motion.

This can be healed, but more than time is necessary. Good posture and stabilizing the pelvis while lengthening the psoas and balancing the pelvic floor are the holistic ways to deal with this challenge.

You can find more from your physiotherapist, physical therapist, advanced body worker, chiropractor, or osteopath.

Techniques for Symphysis Pubis Separation