Struggling with pubic symphysis pain during pregnancy or postpartum?
This free, physical therapist–created PDF provides clear, evidence-based strategies to help reduce pelvic pain, improve daily movement, and protect your pelvis from further irritation.
Pubic symphysis dysfunction (also known as SPD or pelvic girdle pain) is common during pregnancy and after childbirth — but pain does not mean you have to stop moving altogether. Knowing how to move matters.
This guide walks you through safe, practical modifications for everyday activities so you can move with more confidence and less discomfort.
Safe ways to get in and out of bed using pelvic-friendly techniques
Sitting, standing, and walking tips to minimize pelvic shear forces
Car transfer strategies that reduce pubic bone pain
Stair, household task, and dressing modifications
Exercise guidelines — what to avoid and what to focus on instead
Sleep and sexual positioning suggestions for pelvic comfort
When pain is a signal to modify activity
Pregnant women experiencing pubic symphysis pain or SPD
Postpartum women with pelvic instability or pelvic pain
Anyone searching for non-invasive, conservative treatment options for pelvic girdle pain
Patients looking for pelvic floor physical therapy–approved guidance
✔️ Created by a Doctor of Physical Therapy specializing in pelvic health
✔️ Focuses on real-life movements — not just exercises
✔️ Supports healing while keeping you active and independent
✔️ Easy-to-read, printable, and mobile-friendly
📄 2-page downloadable PDF
📱 Quick-reference format for daily use
🩷 Evidence-based education from a pelvic health expert
This guide is for educational purposes only and does not replace individualized medical care. If pubic symphysis pain persists or worsens, a pelvic health physical therapist can provide personalized treatment and hands-on support.
👉 Download your free Pubic Symphysis Pain Relief Guide today and start moving with less pain and more confidence.
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Learn what causes pubic symphysis dysfunction (PSD) in late pregnancy — and how to move, exercise, and care for your body to stay comfortable and supported. This free guide from Connect Physical Therapy Pelvic Health & Wellness explains common symptoms, movement tips, safe exercises, and pain-relief strategies to protect your pelvic joints as your body prepares for birth.
Perfect for expectant moms in the third trimester who notice pelvic pain, clicking, or difficulty walking and want expert, evidence-based relief.
When pubic symphysis pain makes intimacy uncomfortable, finding supported, pain-free positions can help you reconnect confidently and safely. This free guide from Connect Physical Therapy Pelvic Health & Wellness provides therapist-approved position ideas, comfort tips, and alignment strategies to reduce pressure on the pubic joint and keep intimacy enjoyable during pregnancy or recovery.
Ideal for individuals in late pregnancy or postpartum who experience pelvic pain, clicking, or instability during movement or sexual activity.
Learn how to safely and effectively use vaginal dilators as part of recovery from pudendal neuralgia or pelvic nerve pain. This free guide from Connect Physical Therapy Pelvic Health & Wellness walks you through step-by-step positioning, relaxation, breathing, and progression techniques to reduce sensitivity and retrain the pelvic floor.
Perfect for individuals with pudendal neuralgia, pelvic burning, or pain with penetration who want to reintroduce comfort and control through calm, guided desensitization.
Learn how oral contraceptives (OCPs) and low estrogen levels can contribute to vulvar pain and what steps you can take to heal. This free guide from Connect Physical Therapy Pelvic Health & Wellness covers root causes, hormonal support options, pelvic floor therapy, and self-care strategies to restore tissue health and reduce discomfort.
Perfect for anyone experiencing burning, dryness, or pain with intimacy that began after starting birth control — or who has been told they have vulvodynia or vestibulodynia.
Learn how to maintain a healthy vaginal microbiome, prevent yeast infections, and protect vulvar skin from irritation. This free guide from Connect Physical Therapy Pelvic Health & Wellness provides practical, evidence-based strategies for everyday hygiene, safe product use, diet, and lifestyle habits that support optimal vulvar health. Perfect for anyone experiencing recurrent irritation, itching, or yeast overgrowth — or wanting to prevent issues before they start.
If you’re experiencing pubic symphysis pain or instability (PSD) during pregnancy, this free downloadable guide walks you through the safest and most effective birth positions to protect your pelvis and reduce discomfort during labor. Learn how to push efficiently while keeping your pelvis supported and aligned — with clear, step-by-step instructions for each position.
Perfect for expectant parents preparing for birth with pelvic pain, and for those looking to feel confident and empowered during labor.
What’s inside:
5 birth positions that support pelvic alignment and minimize pain
Positions to avoid with PSD
Tips for open-glottis pushing, comfort measures, and postpartum recovery support
This guide was created by Connect Physical Therapy – Pelvic Health & Wellness, to help you feel grounded, safe, and in control through every stage of birth.
It’s normal to feel a mix of emotions — curiosity, hesitation, or fear of discomfort — when considering intimacy after birth. This free guide from Connect Physical Therapy Pelvic Health & Wellness helps you rebuild trust with your body and approach intimacy with confidence and ease.
Inside, you’ll learn:
How to use gentle breathing to release pelvic floor tension (and why exhaling softly helps relaxation, not core engagement)
Comfort-focused positions and pacing strategies
How to support arousal, lubrication, and body awareness postpartum
When to pause and when to seek support from a pelvic floor PT
Created by a Doctor of Physical Therapy specializing in postpartum recovery, this guide is your compassionate roadmap to reconnecting with your body and your partner — safely and comfortably.
✅ Free PDF — no sign-up required
✅ Body-positive and evidence-informed
✅ Perfect for postpartum healing and intimacy readiness
Discover gentle, body-based strategies to help make intimacy more comfortable and connected. This free PDF guide by Connect Physical Therapy Pelvic Health & Wellness outlines eight practical techniques you can start using today—from mindful breathing and jaw relaxation to positioning and warm-up tips—to ease pelvic tension and reduce discomfort during intercourse.
Whether you’re postpartum, experiencing pelvic pain, or simply want to reconnect with your body, these evidence-informed, therapist-approved tips promote relaxation, confidence, and healing in a safe, supportive way.
✅ Free download — no sign-up required
✅ Created by a Doctor of Physical Therapy specializing in pelvic health
✅ Perfect for postpartum, perimenopausal, or pelvic pain care
Feeling your belly tighten and wonder if it’s the real thing?
This free guide helps you understand Braxton Hicks contractions — the “practice contractions” your uterus uses to prepare for labor.
Inside, you’ll learn:
What Braxton Hicks are and how they differ from true labor
Common triggers like dehydration, activity, or stress
Simple ways to find relief and calm your body
Signs that it’s time to call your provider
Whether you’re 20 weeks or nearing your due date, this quick reference helps you feel informed and reassured about what’s normal.
Your vulvar skin is delicate and deserves gentle care. Everyday habits, hygiene products, and even clothing choices can sometimes trigger irritation, dryness, or discomfort.
This Vulvar Skin Care Guide provides simple, practical tips to help you:
✔ Choose the right hygiene and cleansing habits
✔ Select skin-friendly underwear and laundry products
✔ Find safe moisturizers and lubricants
✔ Avoid common irritants that make symptoms worse
✔ Know when to seek medical advice
Whether you’re managing vulvar irritation, recovering postpartum, or just want to keep your skin healthy, this guide offers easy, evidence-based steps you can start today.
Curious about the pelvic floor and why it’s so important? This free, easy-to-read guide from Connect Physical Therapy Pelvic Health & Wellness breaks down the essentials in clear, supportive language.
Inside, you’ll learn:
What the pelvic floor actually is and how it functions
Common signs of pelvic floor dysfunction
How breath, posture, and alignment affect pelvic health
Steps to start reconnecting with your core and pelvic muscles
Perfect for anyone preparing for pregnancy, healing postpartum, or simply wanting to understand their body better.
✅ Free PDF — no sign-up required
✅ Created by a Doctor of Physical Therapy specializing in pelvic health
✅ Empowering education for all stages of life
Your core is more than abs—it’s a pressure system connecting your diaphragm, deep abdominals, back muscles, and pelvic floor. When this system is balanced, your body feels strong, stable, and supported from the inside out.
In this free educational guide from Connect Physical Therapy Pelvic Health & Wellness, you’ll learn:
How the diaphragm, core, and pelvic floor work together
Common pressure-related symptoms (like leaking or pelvic heaviness)
Breathing and alignment strategies to restore coordination
Simple daily tips to retrain your “pressure system” safely
Perfect for postpartum recovery, pelvic floor rehab, or anyone seeking better core stability and confidence.
✅ Free PDF — no sign-up required
✅ Created by a Doctor of Physical Therapy specializing in pelvic health
✅ Restore your core. Regulate your pressure. Reclaim your movement.
The postpartum period can be confusing — how do you know what’s “normal” and what deserves more support? This free, evidence-based guide from Connect Physical Therapy Pelvic Health & Wellness helps you understand what your body’s telling you after birth.
Inside, you’ll learn:
What typical postpartum healing looks like
Signs your body needs extra help (pain, heaviness, leaking, etc.)
How pelvic floor and core changes affect recovery
When to see a pelvic floor physical therapist
Whether you had a vaginal or cesarean birth, this resource helps you feel informed, confident, and empowered in your healing journey.
✅ Free download — no sign-up required
✅ Created by a Doctor of Physical Therapy specializing in pelvic health
✅ Perfect for new moms at any stage postpartum
Are you wondering if your symptoms might be related to your pelvic floor? This free guide from Connect Physical Therapy Pelvic Health & Wellness explains the most common signs and what they mean for your body.
Inside, you’ll discover:
Early warning signs like leakage, pressure, or pain
Common postpartum and perimenopausal symptoms
How pelvic floor issues can affect your bladder, bowel, and intimacy
When to seek help from a pelvic health physical therapist
This simple, empowering resource helps you understand your body and take the next step toward relief and confidence.
✅ Free PDF — no sign-up required
✅ Created by a Doctor of Physical Therapy specializing in pelvic health
✅ Perfect for postpartum, perimenopause, and pelvic pain awareness
