I have been experiencing pain in my pelvic region for months now. I am on the waiting list to get medical help but in the meantime, I need some advice as to what I can do to try and manage the situation. I am taking pain killers but I am sure there must be other things I can do to ease the situation?
Short Answer
Managing pelvic pain can be helped by checking your posture, habits, and breathing patterns. Often, pelvic pain causes people to sit awkwardly or tense up, which can strain muscles. Focus on maintaining good posture, take note of your body in mirrors or photos, and ensure your pelvic floor muscles aren’t being overworked. Breathing well can also relieve pelvic tension—practice mindful breathing to engage the pelvic floor muscles gently, keeping them flexible and reducing pain. Regular stretches, pelvic floor exercises, and establishing good bowel habits are essential for long-term relief.
It’s also important to stay active—gentle activities like walking, yoga, or swimming increase blood flow to the pelvic region, ease tension, and strengthen muscles, reducing symptoms over time.
Long Answer
Managing pelvic pain requires addressing several key aspects of your posture, habits, and overall lifestyle. First, take a close look at how you sit and stand. When you experience pain, it’s natural to tense up or adopt awkward postures, which can worsen muscle strain in the back, legs, and pelvic area. Over time, these protective habits can lead to uneven weight distribution and muscle imbalances, which can strain your pelvic floor and surrounding muscles. One effective strategy is to check your posture regularly. Glance at yourself in mirrors or ask a friend to discreetly snap photos of you sitting and standing so you can analyse how aligned your body is. Correcting imbalances can go a long way in easing pelvic discomfort.
Another critical factor is breathing. Many people don’t realize that their breathing patterns are closely linked to their pelvic floor muscles. If you’re unknowingly gripping or overworking your pelvic floor muscles throughout the day, this can contribute to chronic pain. Focus on mindful breathing—when you breathe deeply and evenly, your pelvic floor muscles should contract and relax gently along with your breath. This helps nourish the muscles and nerves, keeping them supple and ready for action when needed. Take short breaks throughout the day to tune into your breath and pelvic floor, using this time to release any excess tension that may have built up.
In addition to addressing posture and breathing, it’s important to stretch and strengthen the muscles around the pelvis. Pelvic pain often leads to overworked, contracted muscles, so it’s crucial to help them relax and return to their natural length. Gentle stretches at the end of each day can help relieve tension, especially in muscles that have shortened due to prolonged pain. Remember not to force any stretch and focus on symmetry—try to even out your tighter side to match your more flexible side. Use your breath to help relax muscles as you stretch, allowing for a more mindful, effective release.
Lastly, pay attention to your daily habits, especially when it comes to bowel health. Constipation can put pressure on the pelvic floor, exacerbating pain and discomfort. Establishing a good routine for bowel movements is essential for pelvic health. Make sure you’re drinking plenty of water and eating a fibre rich diet, which includes whole grains, fruits, vegetables, and pulses, to keep your stool soft. A morning ritual that includes movement, food, and hydration can kick-start your digestive system and prevent straining, which can worsen pelvic pain. Consider elevating your knees with a stool when using the toilet to mimic a natural squatting position, which can help the bowels empty more easily and reduce strain on the pelvic floor.
Incorporating gentle movement into your routine is another key to managing pelvic pain. Low-impact activities like walking, swimming, or yoga improve blood flow to the pelvis, boost your mood by releasing endorphins, and help strengthen and balance the muscles around your pelvic floor. Even a few short walks each day can make a difference. Regular exercise helps keep the muscles flexible, reducing tension and improving overall function in the pelvic region.
By addressing posture, breathing, stretching, and daily habits, you can begin to manage pelvic pain and support the health of your pelvic floor.