By Elizabeth Akincilar, MSPT, Cofounder, PHRC Merrimack
Pelvic pain is a complex condition that can have various causes, including medical conditions, injuries, and certain behaviors. In this blog, we will discuss 10 common behaviors that can potentially lead to pelvic pain. It’s important to note that while these behaviors may contribute to pelvic pain, they may not be the sole cause.
Understanding these behaviors can help you make positive changes to prevent or alleviate pelvic pain.
- Constipation or straining to evacuate stool: Chronic constipation or frequently straining during bowel movements can put pressure on the pelvic floor muscles, leading to pain and discomfort.
- Holding your urine or delaying urinating: Ignoring the urge to urinate or frequently holding your urine can cause the bladder to become overactive and lead to pelvic pain.
- Sitting all day: Prolonged sitting can cause the pelvic floor muscles to become tense, contributing to pelvic pain. Taking breaks to stand, stretch, or engage in light movement throughout the day can help alleviate this.
- Holding your breath: Holding your breath during activities like lifting heavy objects or exercising can increase pressure on the pelvic floor muscles, potentially leading to pelvic pain. Focus on maintaining proper breathing techniques during physical exertion.
- Clenching your butt: Habitually tensing or clenching your buttock muscles can put strain on the pelvic floor muscles, leading to pain and discomfort. Becoming aware of this habit and consciously relaxing your buttocks can help reduce pelvic pain.
- Holding in your belly: Constantly holding in your stomach muscles can strain the pelvic floor muscles and contribute to pelvic pain. Practice consciously relaxing your abdominal muscles when not engaging in physical activity.
- Incorrect breathing mechanics during weightlifting: Improper breathing techniques during weightlifting, such as holding your breath, can increase pressure on the pelvic floor muscles and potentially lead to pelvic pain. Consult with a professional to learn proper breathing techniques during exercise.
- Postural dysfunction: Poor posture, such as slouching or hunching over, can affect the alignment of the pelvis and spine, leading to pelvic pain. Maintaining good posture and engaging in exercises that promote core strength and flexibility can help alleviate pelvic pain caused by postural dysfunction.
- Edging during sexual activity: Edging, the practice of intentionally delaying orgasm during sexual activity, can cause the pelvic floor muscles to become tense, resulting in pelvic pain. Communicating with your partner and finding a balance that prevents excessive muscle strain can help prevent this.
- Excessive or aggressive masturbation: Engaging in excessive or aggressive masturbation can strain the pelvic floor muscles and potentially lead to pelvic pain. Being mindful of your body’s limits and avoiding excessive or forceful stimulation can help prevent this.
It’s important to note that every individual is unique, and what may cause pelvic pain in one person may not affect another in the same way. If you are experiencing pelvic pain or discomfort, it is essential to consult with a healthcare professional, such as a physical therapist specializing in pelvic health, to properly diagnose and treat the underlying cause. They can provide personalized guidance and recommend appropriate treatment options to help alleviate your pelvic pain.
Remember, addressing these behaviors and seeking professional help can lead you on the path to pelvic pain relief and improved overall well-being.
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We are excited to announce our physical therapist, Molly, is now located in our 11th location in Columbus, OH. Now scheduling new patients- call (510) 922-9836 to book!
Are you unable to come see us in person in the Bay Area, Southern California or New England? We offer virtual physical therapy appointments too!
Virtual sessions are available with PHRC pelvic floor physical therapists via our video platform, Zoom, or via phone. For more information and to schedule, please visit our digital healthcare page.
Melissa Patrick is a certified yoga instructor and meditation teacher and is also available virtually to help, for more information please visit our therapeutic yoga page.
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