How to Exercise If You Have Pelvic Pain

Exercise refers to any physical activity that requires effort. Stretching or diaphragmatic breathing are two simple examples. Others include CrossFit, walking, running, yoga, stretching, tennis, or weightlifting. Any of these activities are considered exercise. When you have pelvic discomfort or pain in the pelvic region, it's crucial to get exercising. Simply start someplace and listen to your body as you begin to move.

Ideas to Start or Continue Exercising With Pelvic Pain

1. Begin with a simple stretch program

Stretching is an excellent technique for relieving pelvic pain. It helps muscles become more flexible and increases movement. Try to hold a stretch for at least 30-60 seconds without jumping into it. Start slowly and see how your body responds to the stretch. If it feels like it's exacerbating your pelvic pain, you should stop stretching.

2. Simply walk

If you are not a walker or experience pain when moving, begin with a 5-minute walk on a flat surface with no inclination. See how your body feels, and if your pain does not worsen as a result of the walk, increase the duration the next time. Try to increase your walking time to at least 30 minutes per day. Do not worry if you can't do it all at once; small bursts of movement are an excellent way to get started.

3. Reduce intensity?

If you are an avid exerciser experiencing pain while exercising, the greatest thing you can do is scale back, no matter how difficult it may be. For example, if you are a runner, you could do more interval jogs, in which you jog for a short time and then walk for a short period of time. Watch how your pain behaves. You might also compare time versus distance. You can modify your workout by doing fewer reps or lifting less weight if you lift weights.

What Not to Do When Exercising with Pelvic Pain

1. As previously stated, don't push through your suffering.

2. Don't get stuck thinking that you have to push yourself to exhaustion for the exercise to be effective. You can exercise and benefit your body by performing basic exercises. Don't walk in with the mindset that I have to sweat for 30 minutes to reap the advantages. Walking, swimming, or yoga are all simple ways to get plenty of exercise.

3. Avoid focusing heavily on stomach exercises, particularly crunches. These are not ideal for pelvic discomfort since crunching puts a lot of strain on the belly and pelvis, which may exacerbate your problems. If you notice that your core or ab workouts are exacerbating your pelvic pain, you should reduce them. Instead, we advocate working with your entire core as a unit. Work the entire pelvis rather than just your abdominals.

4. Avoid doing too many kegels (contractions of the pelvic floor muscles). Some people experience more pain when they perform a kegel exercise. If you kegel and experience worsening pain, you may be overexerting your pelvic floor muscles, which can induce cramping or spasming. Kegels will not always ease your pain, and if they make it worse, you should stop practicing them.

When dealing with pelvic discomfort, it is generally advisable to go cautiously and gradually. Of course, you should listen to your body every step of the way. Regardless of your fitness and exercise journey, taking the initial step to move better and incorporate more movement into your life is essential. If you can do it and take the initial step, congratulate yourself on taking the initiative to overcome some of your worries about exercising with discomfort.