Ok, I think I may have mentioned in the chat thread that a couple weeks ago I took a prenatal yoga class that really did a number on my hips, and I now have the spd pain that I had during my first pregnancy. I tried doing the yoga class a few more times to see if modifying the poses would help, but it doesn't, at all, so I'm not doing yoga anymore, nor any hip opening stretches.
I am waiting to see my midwife, complain, and get a referral to a PT. Thank goodness I am going to see my mw on Tues! I did grocery shopping yesterday and I was dragging and in pain by the end of the evening. I am really hoping a PT can help me.
I've been sleeping with a pillow between my legs, but no matter what, I seem to wake up in pain. When I sit at the computer, I sit on the edge of the chair so I can have better posture.
In the meantime, I found some stuff that seems to be helping me. I don't do any of the exercises if they hurt, and I try to really concentrate and engage my core and leg muscles when I do the ones that don't hurt.
http://www.miraclepainrelief.com/thompsonmaneuver.htm (this is like some kind of crazy miracle. It's not an exercise. I'm not even sure I'm doing it right - I think if you google it there might be a video - but my pubic joint was killing me this morning and I did this and it doesn't hurt anymore.)
http://mutusystem.com/exercise-for-symphysis-pubis-dysfunction-spd-or-pelvic-girdle-pain-pgp-i-pregnancy-how-exercise-can-help.html (I can't do the 3rd exercise listed. It hurts, so I don't do it. But the pelvic tilts and the adapted squat seem to help me the most, as well as making sure I'm not flattening my lower back when I extend my legs in front of me.)
http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html (the leg lift helps me the most on this one)
Anyhow, I just wanted to share these in case anyone else might find them useful. I know there are a number of us dealing with pelvic pain right now.