If your pubic bone hurts during pregnancy — especially when rolling in bed, climbing stairs, or stepping out of the car — you may be experiencing symphysis pubis dysfunction (SPD).
It can feel sharp.
It can feel unstable.
It can feel like your pelvis is pulling apart.
And while SPD is common, it is not random.
It is mechanical.
What Causes Pubic Bone Pain in Pregnancy?
The pubic symphysis is the joint at the front of your pelvis where both pelvic bones meet. During pregnancy, hormones soften ligaments to prepare for birth.
At the same time:
• Your pelvis widens
• Your center of gravity shifts forward
• Your ribcage expands
• Core pressure changes
• One side of the pelvis often carries more load
If the sacroiliac joints in the back do not move evenly, the pubic joint absorbs extra shear force.
Shear leads to irritation.
Irritation leads to inflammation.
Inflammation leads to pain.
This is pelvic instability — not weakness.
Why SPD Hurts During Simple Movements
SPD usually shows up with asymmetrical movement:
• Rolling in bed
• Putting on pants
• Getting out of the car
• Climbing stairs
• Standing on one leg
These movements require one side of the pelvis to stabilize while the other moves.
If one sacroiliac joint is restricted and the other side compensates, force transfers unevenly through the pubic joint.
Your muscles tighten to protect you.
That tightening is guarding.
Guarding feels like tightness — but it’s protection.
Wrong Stretching Often Makes It Worse
Deep lunges and wide squats may feel logical, but stretching unstable joints removes muscular support without correcting alignment.
Instability increases.
Symptoms worsen.
SPD responds better to stability and coordination than flexibility.
What Actually Helps Pubic Bone Pain
1. Modify Asymmetrical Movements
Keep your knees together when:
• Rolling in bed
• Getting out of the car
• Getting off the couch
Move as one unit instead of twisting.
This reduces shear immediately.
2. Activate + Lengthen
Start here:
The adductors help stabilize the pubic joint.
Here's the pilates ball we reference in the above video :
Focus on coordinated engagement, not squeezing hard.
When Hands-On Care Matters
If joint restriction is present, exercises alone may not resolve SPD.
In our women-only specialty clinic, we assess:
• Sacroiliac motion
• Pubic alignment
• Rib positioning
• Pelvic floor tone
• Load transfer patterns
We combine muscle work, pelvic floor therapy, and gentle chiropractic adjustments to restore balance.
If you’re also experiencing rib discomfort, read →
Why It Hurts To Roll Over In Bed During Pregnancy And What To Do About It
You should not have to brace every time you move.
SPD is mechanical.
Mechanical problems respond to mechanical solutions.
If you’d like your pelvis evaluated, you can schedule here: