10 Tips to Decrease Your Pelvic Pain

In Female Pelvic Pain, Male Pelvic Pain, Pelvic Health, Pelvic Pain by Elizabeth AkincilarLeave a Comment

By Elizabeth Akincilar, MSPT, Cofounder, PHRC Merrimack

 

Pelvic pain can significantly impact your quality of life, but there are steps you can take to decrease or minimize this discomfort. In this blog, we will discuss 10 tips that can help alleviate pelvic pain and promote overall pelvic health.

 

  1. Put a stool under your feet when having a bowel movement: Placing a stool under your feet can help align your body in a more natural position, reducing the need to strain during bowel movements. This can minimize pressure on the pelvic floor muscles and decrease pelvic pain.

 

  1. Don’t “hold it” when you have to urinate: Ignoring the urge to urinate or delaying urination can lead to bladder overactivity and pelvic pain. Make it a habit to promptly go to the bathroom when you feel the need.

 

  1. Vary your position during the day: Sitting all day can contribute to pelvic pain. Consider using a sit/stand desk or taking breaks to stand and move around. Changing positions frequently helps prevent prolonged pressure on the pelvic floor muscles.

 

  1. Check in with your breath: Holding your breath during activities can increase tension in the pelvic floor muscles and exacerbate pelvic pain. Practice mindful breathing and make sure you are not unintentionally holding your breath throughout the day.

 

  1. Pay attention to tension in your buttocks: Clenching your buttock muscles can strain the pelvic floor muscles, leading to pelvic pain. Make a conscious effort to relax your buttocks and release any unnecessary tension in that area.

 

  1. Avoid holding in your belly: Constantly holding in your stomach muscles can strain the pelvic floor muscles and contribute to pelvic pain. Take a deep belly breath once every hour to release tension in your abdomen and promote relaxation.

 

  1. Exhale during lifts at the gym: Holding your breath while lifting weights or exerting yourself can increase pressure on the pelvic floor muscles. Remember to exhale during each repetition to release tension and minimize pelvic pain.

 

  1. Consult with a physical therapist: A physical therapist specializing in pelvic health can evaluate your posture and provide individualized recommendations. They can help you improve your posture, normalize your pelvic floor muscles, and alleviate pelvic pain.

 

  1. Don’t try to delay climax during sexual activity: Attempting to delay orgasm during sexual activity can strain the pelvic floor muscles and contribute to pelvic pain. Communicate openly with your partner and find a pace that is comfortable for both of you.

 

  1. Decrease the duration and intensity of sexual activity if you experience discomfort: If you experience pelvic discomfort during sexual activity, it’s important to prioritize your comfort and well-being. Reduce the duration and intensity of sexual activity to minimize pelvic pain.

 

While these tips can help decrease or minimize pelvic pain, it’s important to remember that each person’s experience is unique. If you are suffering from persistent pelvic pain, it is crucial to consult with a healthcare professional, such as a pelvic floor physical therapist, to accurately diagnose the underlying cause and receive appropriate treatment. Taking proactive steps and seeking professional guidance can help you manage pelvic pain and improve your overall pelvic health.

 

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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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