There are many different conditions that can cause muscle tension and pelvic pain, from interstitial cystitis to pelvic inflammatory disease and more. When symptoms flare up, you might tense your pelvic muscles without realizing it. This tension only exacerbates the pain. It then becomes a vicious cycle of pain and muscle tension.
If only you could find a way to relax the pelvic muscles, perhaps you would be able to diminish the pain.
Relax pelvic muscles with deep breathing
Spend some time consciously deep breathing each day, every time you think of it. It is easy to do without drawing attention to yourself. First, inhale while expanding your belly. Then exhale, letting out the air first from your upper lungs then your belly, and relax the pelvic floor (the group of muscles that hold your pelvic organs). Breathe slowly, inhaling for three to five seconds and exhaling for four to six seconds.
Diminish pelvic pain with gentle stretches
When the muscles are chronically tense, they become short and weakened over time. To heal them, you will need to spend some time stretching your muscles and lengthening them. It is important to relax the muscles and to avoid overstretching them, which can cause even more damage. In the book Heal Pelvic Pain by Amy Stein, M.P.T. (see link below), the author explains this in more detail, and even provides an effective stretching routine that will help you heal your pain.
Massage pelvic muscles to relieve pain
In addition to deep breathing and stretching, you might also find relief for your pelvic pain with massage. Before stretching, relax the muscles by gently massaging them, paying particular attention to sore spots. Massage your thighs, abdomen, butt muscles, and the pelvic floor, focusing on a different area each day.
Utilize heat to relax pelvic muscles
On days when the pain is really getting you down, a heating pad or warm rice bag can help to relax your pelvic muscles and relieve the pain. Make sure it isn’t too hot, and avoid placing it directly on your skin. Some people have found that it helps to alternate between heat and ice. Do whatever helps you feel better.
Go on daily walks to get your blood circulating
Exercise is an important way to keep your blood circulating, which will prevent it from pooling in the pelvic region. However, certain types of exercise can make the problem worse. Walking for up to an hour each day will keep your blood circulating and lift your spirits, especially on down days.
**Disclaimer: This article is meant for informational purposes only, and should only be used, with the consent of your medical professional, alongside your prescribed treatments.
Heal Pelvic Pain , Amy Stein, M.P.T.
More from Tonya:
Prevent UTIs naturally by avoiding these products
Purpose and benefits of a pain diary