Are you struggling with pelvic pain? We know how debilitating it can be, making even simple activities feel overwhelming. Fortunately, gentle exercises for pelvic pain can help reduce discomfort and restore function. Not sure how to get started? Columbus Physical Therapy can help.
Pelvic pain generally stems from issues with the pelvic floor, a group of muscles that support your pelvic organs (such as the bladder, bowels, and uterus in women). While these internal muscles are easy to overlook, you can stretch and strengthen them like any other–and doing so can often help alleviate pelvic pain.
Today, we want to explore some of our favorite exercises for managing pelvic pain so you can know what to expect when you visit our Columbus, NE, Humphrey, NE, and Norfolk, NE clinics. However, we always recommend you check with us before starting any new exercise program!
Pelvic Pelvic Pain and Exercise: What You Need to Know
As mentioned above, pelvic pain generally develops when the pelvic floor muscles are either too weak or too restricted. Several factors can contribute to these impairments, such as the following:
- Muscular imbalances
- Trauma from accidents or childbirth
- Poor posture, especially from prolonged sitting
Why Are Exercises Effective for Pelvic Pain Relief?
Targeted pelvic exercises offer a range of benefits that help manage or resolve pelvic pain, including the following:
- Relieves tension in tight pelvic floor muscles
- Enhance core stability and strength to support pelvic alignment
- Boosts circulation to the affected area, helping to facilitate your body’s healing processes
Incorporating gentle exercises for pelvic pain into your daily return allows you to take an active role in managing your symptoms, helping you improve your quality of life. The team at Columbus Physical Therapy can help you understand which exercises work best for you.
Five Gentle Exercises for Pelvic Pain Relief
Are you curious about the sorts of exercises we recommend for pelvic pain? Here are some of our favorites–although remember to consult with us before starting anything new!
1. Pelvic Tilts
Pelvic tilts gently stretch and strengthen the lower back and pelvic floor muscles.
- Lie on your back with your knees bent and feet flat on the floor.
- Gently press your lower back into the floor to help engage your core.
- Tilt your pelvis upward slightly, then release.
- Repeat 10-15 times.
2. Child’s Pose
This Yoga pose stretches the hips, lower back, and pelvic muscles.
- Start on your hands and knees.
- Sit back onto your heels while reaching your arms forward.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Return to the starting position and repeat 3-5 times.
3. Kegel Exercises
Kegels directly strengthen the pelvic floor muscles, providing better support and pain relief.
- Sit or lie down comfortably.
- Contract the muscles you use to stop urine flow.
- Hold the contraction for 5 seconds, then relax for 5 seconds.
- Perform 10 repetitions, increasing the hold time as you build strength.
4. Bridge Pose
This exercise targets the glutes, core, and pelvic floor.
- Lie on your back with your knees bent and feet flat.
- Press through your heels to lift your hips off the floor, forming a straight line from shoulders to knees.
- Lower back down slowly.
- Repeat 10-12 times.
5. Cat-Cow Stretch
This stretch improves spinal mobility and reduces tension in the pelvis.
- Begin on your hands and knees.
- Alternate between arching your back upward (picture a classic Halloween cat) and dipping it downward (picture a cow lifting its head to moo).
- Repeat for 8-10 breaths.
Schedule An Appointment For a Personalized Plan!
These gentle exercises for pelvic pain may sound simple, but they can be life-changing for those dealing with pelvic discomfort. However, working with the team at Columbus Physical Therapy ensures you receive a comprehensive care plan for your pelvic pain, including personalized exercise instruction, acute pain management, and more.
Schedule an appointment with us today to get started.
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