Fast facts
- Your child or young person’s pelvic pain is real.
- Pain is the body trying to protect them.
- Pain is influenced by the brain and nervous system, not just the body.
- After painful experiences, the nervous system can become more ‘on guard’ which may worsen pelvic pain.
- Calming the nervous system can help reduce pain.
- Being aware of what triggers pain and what eases it can be helpful.
- Grounding exercises can help reduce pain.
- There are people who can help if your young person needs further support.
What is the nervous system?
Our nervous system is how the brain speaks to other parts of the body. Nerve cells in the brain send and receive messages (or electrical impulses). These messages affect how our body responds. For example, if you kick your toe, your brain tells you
it hurts by sending messages through the nervous system.
A very important part of the nervous system is the vagus nerve. This is a large nerve that connects our brain stem to most of the body’s internal organs.
Why does the nervous system matter to pelvic pain?
.jpg "An illustration of the chronic pain cycle")
Illustration of the chronic pain cycle.
Pelvic pain is not just physical for your young person. It also involves their brain and nervous system.
After painful events, their nervous system can become more protective. This can lead to:
- Tightness or tension in their body (especially in their stomach, hips, or pelvic area)
- Their body releasing stress hormones
- Thoughts like, ‘This will never get better’
- Feelings of anxiety, sadness, or frustration
- Avoiding activities because they’re worried about pain.
The good news is that your young person can learn ways to help calm their nervous system to reduce pelvic pain.
How your young person can support their nervous system
Progressive muscle relaxation
Progressive muscle relaxation involves gently tensing and relaxing different muscles in the body, one at a time.
This can help to:
- Release hidden tension
- Notice early warning signs of pain
- Build awareness of their body.
Calming music and meditation
Listening to slow, calming music or a guided meditation via an app or YouTube can help your young person to:
- Shift focus away from pain
- Relax their body
- Reduce stress and tension.
Grounding exercises
Grounding exercises aim to focus your young person’s attention on the present moment.
These can help them to:
- Calm their nervous system
- Make pain feel less intense
- Lower stress
- Reset how they’re feeling.
Here are some exercises you can encourage them to try:
The 5–5–5 exercise
- They think about five things they can see.
- They think about five things they can hear.
- They think about five things they can feel.
- Suggest they go slowly, noticing as many details as they can.
Breathing and awareness exercise
- They breathe in slowly.
- They breathe out and name something they see or hear.
- They can repeat this a few times.
Butterfly hug
.jpg "An illustration of how to do a butterfly hug")
Illustration of a butterfly hug.
- They cross their arms over their chest.
- They place their hands on their shoulders or collarbone.
- They gently tap on their left and right shoulders or arms, one at a time.
- They breathe slowly as they tap.
This exercise helps to activate both sides of the brain.
Work together to manage symptoms
Together, you and your young person can pay attention to what triggers their pain and what helps to ease it.
It might help to keep notes in a symptom diary. If they need help, you can do this. Otherwise encourage them to keep a diary for themselves to track symptoms and triggers over time. They can use paper, a phone or a calendar.
Sometimes, small changes to your young person’s lifestyle can make a big difference. Some changes that can help your young person are listed below.
- Go to bed earlier if they feel tired.
- Encourage them to avoid using their phone before bed, as the screen can wake their brain up when they’re actually trying to wind down.
- Cut out or reduce caffeine if it makes their pain worse.
- Give themselves time to rest after busy days.
- Spacing out activities might help them avoid flare-ups.
Everyone is different. You can help your young person find what works for them.
When to get help
It’s probably a good idea to get further help for your young person if:
- Their pain stops them from doing things they enjoy.
- The exercises, strategies and supports listed above don’t help with their pain.
Support options
- Encourage your young person to chat to you or another parent or carer, a friend, family member or a trusted adult.
- Young people can also speak to their school nurse.
- If you both feel more support is needed, your local doctor (GP) can help with a mental health treatment plan or referral to a psychologist.
For meditations