Symphysis Pubis Dysfunction Routine with Diastasis-Aware Exercises!

If you’re struggling with pain in and around your pubic bone due to symphysis pubis dysfunction, my heart goes out to you. It’s tricky when you can’t separate your legs or step over things without grief and grating in your groin, isn’t it? And if you have diastasis recti, too, some of the common exercises given for pubic symphysis pain can make DR worse, right?

Announcing two workouts for symphysis pubis dysfunction!

I’m not just thrilled, I’m downright giddy to announce that we have TWO specific routines of “tummysafe” exercises for symphysis pubis dysfunction here on Fit2B now! These gentle home workouts took me many months of research and planning and coordinating with other experts to ensure that they will allow you to keep exercising your body in safe, loving ways without aggravating the issue further.

Sample one of my favorite moves…


Fun Note: My feet aren’t orange … In this set of exercises for symphysis pubis dysfunction, they look orange because I’m wearing orange toe socks! They help me stay connected to my toes and spread them better. They also help you see my feet better, too! And they match the exercise band 😉 Also, I filmed this in my comfy stretchy jeans to make it that much more approachable.

By the way, I refer to it both ways because it is referred to in both ways in both the lay and professional communities I’m a part of {and it’s good for search engine optimization}

Professional Note: As I mentioned in one of the workouts, I had lots of help in putting them together. As my thank you to the other tummy-safe fit pros who chimed in, I’ve listed them below, mentioned each of them in the first routine itself, and also linked them on the SPD workout page.


Mundell Lifestyles

The Lotus Method

Mama’s Gotta Move


I’d like to request that you go give them some fan love from Fit2B by following those you resonate with, and please tell them Beth of Fit2B sent you, okay? Of course, they’re not my clones, and I’m so glad for that, because my style doesn’t “fit” everyone. It’s a blessing that each of us approaches diastasis-aware fitness differently, because that helps us reach all the different kinds of people who need us. We all use different semantics and verbiage, but our hearts are ALL geared toward helping women reclaim their core strength, and these gals are an amazing blessing to me in a lovely forum for prenatal and postnatal health and fitness professionals.

Why did it take me so long?

Fit2B specializes in tummysafe fitness routines that are safe for those dealing with diastasis rectus abdominus, and because DRA and SPD can go hand in hand, the need for a routine like this kept coming up. Members with this issue had to skip certain moves in my other workouts like split lunges, even though they were safe for diastasis, they hurt their pubic symphysis if they have this issue.

Yoga for Pubic Symphysis Dysfunction (SPD) on
The upper body turns gently, but the pelvis and feet remain rooted in this relaxing move in our Yoga For SPD workout.

But part of the reason I hesitated to film this for so long was because I didn’t deal with it myself, and a lot of the moves touted by various sources were contra-indicated for diastasis recti. It was like no one was seeing the connection between an unstable core and unstable pelvis, and many therapists prescribe moves for one, not realizing it’s making the other worse! So I kept researching, finally finding some professionals who have dealt with it and are knowledgeable of diastasis ramifications as well. Without those ladies listed above, this routine wouldn’t exist!

What’s the feedback on our Pubic Symphysis Dysfunction Routine? 

After only being out for a few days, the positive feedback was already rolling in:


“This is the first routine I’ve completed in a long time. The cues are key for me. I’ve been told what to do by doctors and physical therapists who have not experienced PSD themselves. When I have problems doing the things they say, they don’t understand why and just pushed me and I hurt myself. I just did lots of movements successfully and without ‘getting a hitch in my get along’! Yay!” -Charissa W.

This next one was posted in our private member forum on Facebook just 3 hours after the new workout went live!

“Thank you SO much for putting this together! I’ve been dealing with this for 4+years off and on. This workout was great on so many levels- I could do it without hurting! It confirmed some of the things my physical therapist has assigned and given me some new ideas. The cues were great too…There were several points that I felt you were reading my mind in how you were explaining things. I’ll stop gushing now, but thank you for such a great resource!” -Jenn N.


If you’re dealing with this issue, and you’re a member of Fit2B already, hop over to this workout and enjoy the 50 minutes of yummy, feel-good motions right now! The second one is called Yoga for SPD. They’re clearly explained, easy to follow, and they build on each other if you’re only ready for the first set.

If you know someone who needs these moves and education, I’d be delighted if you’d share this blog with them. Let them know they can move without pain. Hip stabilization is key! 

For more information on membership to Fit2B, click here today.

Do you have pubic bone pain? We have routines that can help!  |

3 thoughts on “Symphysis Pubis Dysfunction Routine with Diastasis-Aware Exercises!

  1. Cody says:

    Hi Beth. Will this problem with PSD ever resolve? I am 7 mos pp with my third child and it just started aggravating me after I did a routine today. I did one of the booty routines. Its not super painful but if I step a certain way I can feel it. I’m just wondering if it will cease when I get stronger or I will continue to feel it. Do I need to be careful of which routines I do? Thanks for all you do! In love with this site?

    • Beth Learn says:

      It should resolve as you work on core stability. Have you given the SPD routine a go yet? Once you learn those moves, they will help you move in a way that honors your pain so it shouldn’t worsen. Then you can gradually reintroduce more motion. Physical therapy is always a good idea as well.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.