Movement is an important part of managing pelvic pain. Gentle, regular movement can help reduce pain and make daily activities feel easier over time.
Fast facts
- Gentle movement can help reduce your pain and make your muscles feel less tense, while also improving your mood.
- The best kind of movement is what feels safe for you.
- Be kind to yourself; some days will feel easier than others when it comes to movement and exercise.
- When you have a pain flare-up, getting into a more comfortable position can help.
- Stretching as part of your daily routine or when you’re in pain can also help you to feel better.
- If you can’t find an exercise that feels safe, it could be time to think about seeing a pelvic health physiotherapist.
Movement can be really helpful if you experience pelvic pain. In other words, ‘motion is lotion.’ When you exercise, you increase blood circulation throughout the body. This can help stiff or painful areas and make your muscles feel less tense. Movement
also leads to the release of several hormones and chemical messengers that affect mood, energy, recovery and health, including:
- Endorphins, which are your body’s natural painkillers
- Dopamine, which helps in motivation, reward and enjoyment
- Serotonin, which regulates your mood, sleep and feelings of happiness.
What type of movement helps pelvic pain?
The best type of exercise or movement is whatever feels safe for you. You’ll probably find you become more confident, the more you move.
Try to move your body for around 30 minutes every day. This doesn’t have to be strenuous exercise; gentle movement like walking is great. Even five minutes of stretching is better than nothing.
If you can’t find an exercise that feels safe, it might be time to get help from a physiotherapist or exercise physiologist.
Walking
- Gentle and low impact
- Supports mood, helps manage stress and improves physical fitness
- Can be a great way to see friends and family, or simply get around.
Stretching
- Encourages safe movement
- Reduces fear of movement
- Improves body awareness
- Reduces muscle tightness around your hips, pelvis and lower back
- May decrease pain caused by muscle tension..
Yoga
- Combines gentle movement with relaxation
- Helps to regulate your nervous system
- Builds a sense of safety in the body.
Jogging
- Reminds you that your body is strong
- Supports positive mood and wellbeing.
Pilates
- Improves your confidence in movement
- Encourages varied, non-protective movement
- Improves posture and movement patterns
- May help reduce strain on the pelvis and lower back.
Being kind to yourself
Sometimes, you might not be able to move as much as you want to because of your energy levels or motivation. This can be upsetting and cause you even more stress. If you are frustrated or sad about not being able to move, it might
help to speak to a health professional. If you find that you are moving less and less over time, this would also be a good time to seek support.
Comfortable positions when you’re in pain
When you’re experiencing a pain flare-up, getting into a relaxing or comfortable position can help you feel better. This is because your muscles often tighten when they’re trying to protect you.
When you’re in pain, try the following positions and see what works for you.
On your side
- Lie on your side.
- Place one pillow under your head and another pillow between your knees and ankles to help keep your hips aligned.
- Bend your knees and hips to where they feel comfortable.
- You can also place a rolled towel under your lower back.
- Focus on slow, relaxed belly breaths.
Using a chair
- Lie on your back with a pillow supporting your head.
- Rest your lower legs up on a chair with your feet and knees shoulder-width apart.
- Relax your shoulders and focus on slow belly breaths.
Knees supported
- Lie flat on your back, either on the floor or on your bed.
- Bend your knees up and rest your feet flat. Place a bolster or pillow underneath your knees.
- Relax your shoulders and focus on relaxed belly breaths.
These positions allow your belly, back and pelvic muscles to rest and relax.
Stretches to help reduce your pain
You might have a sore back, or even sore legs as a result of pelvic pain. Stretching can help to loosen the muscles around the pelvis and back that can become tight as a result.
Stretching can be helpful when you’re in pain or as part of your daily routine. It is meant to be relaxing and give a gentle stretching sensation rather than causing more pain. If doing these stretches hurts you more, stop immediately.
The aim is to move in a way that feels safe to your body. That's why gentle, slow stretching is a really good place to start. It’s not about how you look when you’re stretching, but how it feels in your body.
Try these stretches and see what works for you:
| Stretch |
How to do it |
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Child’s pose
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- Start on your hands and knees.
- Bring your bottom back so it rests on your heels.
- Your knees should be wide apart, and your big toes should touch.
- Keep your back long and straight – don't round it.
- Your arms can be stretched out in front or resting by your sides.
- You can use pillows, cushions or towels to help support you.
- Hold this stretch for 20 to 30 seconds, and repeat it three times.
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|
Happy baby
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- Lie flat on your back.
- Bend your knees and hold on to them.
- Bring your knees towards your armpits.
- Open your hips so that your knees are wider than your body.
- Reach up and take hold of the insides of your feet or hold the back of your thighs or lower legs. Remember to relax your head and neck.
- You can also rock side to side if it feels good for you.
- Hold this for 20 to 30 seconds (or longer if you like).
- Repeat this stretch three times.
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Butterfly legs
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- Lie on your back with your knees bent.
- Allow your hips to open with your feet together.
- Use a pillow under your head and rolled up towels or pillows under your knees and thighs so you are supported and comfortable.
- Hold this pose for two to three minutes (or longer if you like).
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.jpg "Froggy squat stand")
Froggie squat
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- Start by standing with your feet slightly wider than your hips.
- Gently squat with your toes pointed out slightly.
- Use a low stool or support under your bottom if needed.
- Hold this stretch for 20 to 30 seconds and repeat it three times.
|
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Pigeon stretch
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- Place one leg out in front of you, with your foot close to your opposite hand.
- Straighten your back knee.
- Keep your hands on the floor and sit up as tall as you can.
- Be sure to keep your hips facing forward. Use support under your bottom if needed.
- Hold this for 20 seconds, then swap sides. Repeat twice on each side.
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.jpg "Cow")
Cat and cow
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- Start on your hands and knees.
- Arch your back like an angry cat and tuck your bottom under. Hold for two to three seconds.
- Then, lift your head up and dip your back like you’re a cow. Hold for two to three seconds.
- Repeat this series ten times.
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You might be out and about, at school or at work and find it hard to sit or stand because of your pain. Think about what could help you and chat to your teacher, your boss or your friends about what might help.
This could include:
- Sitting on a pillow or cushion
- Finding a quiet room to stretch in for a five-minute break
- Asking to stand instead of sitting or the other way around.
If you’re unsure how to bring this up, you could start by saying:
“I’m finding it hard to sit down at the moment. Can I take a quick break and come back?”
“I don’t want to miss out on what we’re doing, but my pain is making it hard at the moment. I’d prefer to sit, stand or use a cushion.”
When to get help
- If you don’t feel confident or comfortable exercising because of your pelvic pain, then it’s time to think about speaking with a pelvic health physiotherapist.
- You can start by talking to your local doctor (GP) about getting a Chronic Disease Management (CDM) plan; this may help you access a physiotherapist at a reduced cost.
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 your pain support team. They can help design a treatment plan to reduce the intensity of your pain, anxiety
and pain-related worries, including fear of movement, to help you get back to doing the things you enjoy.
A pelvic health physiotherapist can help with:
- Understanding your 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 the Australian Health Practitioner Regulation Agency (AHPRA). Some pelvic health physiotherapists specialise in helping children and young people with their pain, so it’s worth asking.
Pelvic pain movement resources