Dealing with Chronic Pelvic Pain

/ Embody Health Centre/

Chronic pelvic pain is pain that occurs anywhere below the belly-button and between the hips, that has lasted longer than 6 months. Chronic pelvic pain can have multiple causes. Symptoms of pelvic pain can include: constant or intermittent pain in the pelvic area, described as a dull ache, sharp pain and/or a pressure/heaviness sensation. Pain can occur during or after sexual intercourse, a bowel movement and/or with urination.

Tension in the pelvic floor muscles can be a cause of pelvic pain. Our pelvic floor muscles can become tense or overactive if we are feeling stressed, anxious, or worried. Connective tissue tension in the muscles surrounding the hips, low back and pelvis can also contribute to pelvic floor tension. The following stretches are great for relaxing the pelvic floor muscles, as well as external muscles surrounding the pelvis, back and hips which can contribute to pelvic floor tension.

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Childs pose: starting in tabletop position, bring your bum towards your heels and reach your arms forward until you feel a stretch in the low back, hold for 30 seconds, repeat 2x/daily.

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Knee to opposite shoulder: Lying on your back, bring right knee up towards your chest, then over to your left shoulder. Hold for 30 seconds, repeat 2x/daily.

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Butterfly: Lying on your back, knees bent and feet flat on bed. Bring your knees out towards the side until you feel a stretch in the inner groin area, hold for 30 seconds, repeat 2x/daily. 

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Obturator internus stretch: In standing, bring your left knee up on a table keeping your back leg straight. Lean forward until you feel a stretch in glute area. Hold for 30 seconds, repeat 2x/daily.

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Diaphragmatic breathing: lying with knees bent, feet flat. Perform a deep breath by inhaling through your nose, breathing into your belly for 5 seconds. Slowly exhale through your mouth. Repeat 10x, 3x/daily.

You don’t have to suffer from pelvic pain forever. Embody Health Centre has a Pelvic Health Physiotherapist on staff. Contact us to schedule an appointment or book online.