Movement is an important part of managing pelvic pain. Gentle, regular movement can help reduce pain and make daily activities feel easier over time.

Movement can be really helpful for young people experiencing pelvic pain. Another way to put it is ‘motion is lotion.’ Exercise increases blood circulation throughout the body. This can help stiff or painful areas and make muscles feel less tense. Movement also releases several hormones and chemical messengers that affect mood, energy, recovery and health. These include:

• Endorphins, which are the body’s natural painkillers.
• Dopamine, which helps with motivation, reward and enjoyment.
• Serotonin, which regulates moods, sleep and feelings of happiness.

What type of movement helps pelvic pain?

The best type of exercise or movement is whatever feels safe. Your young person may become more confident the more they move. If they can’t find an exercise that feels safe, it’s a good idea to get help from a physiotherapist or exercise physiologist.

Some types of movement you might like to encourage your young person to try include:

Support them in being kind to themselves

There will be times when your young person might not be able to move as much as they want because of their energy levels or motivation. This can be upsetting and cause them even more stress. If they are frustrated or upset about not being able to move, it might be helpful to speak to a health professional. If you find that your young person is moving less and less over time, this would also be a good time to seek support.

Comfortable positions when they’re in pain

When your young person is experiencing a pain flare-up, getting into a relaxing or comfortable position can help them feel better. Muscles often tighten when they’re trying to protect the body, but tight muscles can actually make the pain worse.

Encourage them to try the following positions and see what works. These positions allow the muscles that affect their posture, their tummy and their pelvic muscles to rest and relax.

Stretches to help reduce their pain

Stretching can help to loosen the muscles around the pelvis and back. These can become tight as a result of their pelvic pain. They might also have a sore back, or even sore legs.

Stretches can help your young person if they’re in pain or as part of their daily routine. These stretches are meant to be relaxing and to give a gentle stretching sensation rather than causing more pain. If doing these stretches hurts them more, they should stop immediately.

The aim is to do movement that feels safe to their body. It’s why gentle, slow stretching is a really good place to start. It’s not about how they look when they’re stretching, but how it feels in their body.

Stretch	How to do it
Child’s pose	Start on their hands and knees. Bring their bottom back so it rests on their heels. Their knees should be wide apart, and their big toes should touch. They should keep their back long and straight. Their arms can be stretched out in front or resting by their sides. They can use pillows, cushions or towels to help support themselves. They should aim to hold this position for 20–30 seconds and repeat it three times.
Happy baby	Encourage your young person to lie flat on their back. Then, bend their knees and hold on to them. Get them to bring their knees towards their armpits and open their hips so that their knees are now wider than their body. Get them to reach up and take hold of the insides of their feet or hold the back of their thighs or their lower legs. Remember to encourage them to relax their head and neck. They could also rock side to side if it feels good for them. Hold this for 20–30 seconds (or longer if they like). They could repeat this three times.
Butterfly legs	Get them to lie on their back with their knees bent. This allows their hips to open when their feet are together. Use a pillow under their head and rolled up towels or pillows under their knees and thighs so they are supported and comfortable. Encourage them to hold this pose for two to three minutes or longer if they like.
Froggie squat	They start by standing with their feet slightly wider than their hips. Gently get them to squat with their toes pointed out slightly. Use a low stool or support under their bottom if needed. Encourage them to hold this position for 20–30 seconds and repeat it three times.
Pigeon stretch	Start on their hands and knees. Draw the right knee forward and place it just behind the right wrist. Encourage them to try to bring their right ankle a bit closer to their left wrist. Then straighten their left leg out behind them. Get them to slowly lower their body to the ground, keeping their hands on the floor. They can then sit up as tall as they can. Be sure to remind them to keep their hips facing forward. Get them to hold this for 20 seconds on the upward stretch and then 20 seconds leaning forward. Do this on each side and repeat twice on each side.
Cat and cow	Start on their hands and knees. Get them to arch their back like an angry cat and tuck their bottom under. Hold for two to three seconds. Get them to lift their head up and dip their back like they’re a camel. Hold for two to three seconds. Repeat this 10 times.

Support options

Pelvic health physiotherapy

A pelvic health physiotherapist is a qualified health professional who specialises in managing pelvic pain conditions. They might be part of the pain support team for your young person. They can help design a treatment plan to reduce the intensity of your child’s pain, anxiety, and pain-related worries. They can also help them overcome fear of movement and help them get back to doing the things they enjoy.

A pelvic health physiotherapist can help with:

• Understanding pelvic pain through assessment and education
• Exercises for the pelvic floor and whole body
• Belly breathing
• Going to the bathroom
• Pain management through electrotherapy like a TENS machine.

Pelvic health physiotherapists should have additional, specialist training and be registered with AHPRA (Australian Health Practitioner Regulation Agency). There are some pelvic health physiotherapists who specialise in helping young people with their pain.

Pelvic pain movement resources

• Pelvic Pain Foundation of Australia: Easy stretches to relax the pelvis
• Jean Hailes: Yoga for endometriosis

Disclaimer

This information is intended to support, not replace, advice from your doctor or healthcare professionals. It is general information only and may not apply to your individual circumstances. You should always check with your healthcare provider before making decisions about your care or starting, stopping or changing any treatment.

The authors of this consumer health information have made a considerable effort to ensure the information is accurate, up-to-date and easy to understand. The Royal Children’s Hospital (RCH) Melbourne accepts no responsibility for any inaccuracies, information perceived as misleading, or the success of any treatment regimen detailed in these handouts. Medical knowledge can change over time and the information contained in the handouts is updated regularly. Therefore you should always check you are referring to the most recent version of the handout. The onus is on you, the user, to ensure that you have downloaded the most up-to-date version of a consumer health information handout.

Developed by The Royal Children’s Hospital, Melbourne Kids and Teens Pelvic Pain Clinical Network multidisciplinary team, supported by RCH services.

The Kids and Teens Pelvic Pain Clinical Network is supported by the Victorian Government.