Stretching and Exercises for Pelvic Pain Relief

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Introduction

Pelvic pain is a common complaint, and it can result from various causes, including exercise-related strain. Whether you’re an athlete or simply someone who enjoys physical activity, dealing with pelvic pain can be both frustrating and limiting. However, the good news is that there are effective ways to alleviate discomfort through targeted exercises for pelvic pain and strategic stretching

In this article, we will explore various techniques and exercises tailored to provide relief from pelvic discomfort.

Stretching Exercises for Pelvic Pain Relief

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Stretching can be a powerful tool for managing pelvic pain. Pelvic stretches prove beneficial in easing conditions like pelvic pain. These exercises specifically focus on relaxing and lengthening the muscles within the pelvic floor, addressing each muscle group effectively.

 Incorporating these stretches into your routine can provide significant relief:

Hip Flexor Stretch

A great way to relieve tension in the pelvic region. To perform this stretch, kneel on one knee, keeping the other foot flat on the floor in front of you. Gently push your hips forward, feeling the stretch in your hip flexors. Hold for 20-30 seconds on each side.

Pigeon Pose

Pigeon Pose is a yoga-inspired stretch that targets the hip area. Begin in a push-up position, then bring one knee forward and out to the side, resting your ankle near the opposite wrist. Slowly lower your chest toward the ground, feeling the stretch in your hip and pelvic area. Hold for 20-30 seconds on each side.

Seated Butterfly Stretch

The Seated Butterfly Stretch is a simple yet effective exercise. Sit on the floor with your feet together and your knees bent outward. Gently press your knees toward the floor using your elbows. Hold for 20-30 seconds to release tension in the pelvic area.

Supine Pelvic Tilt

The Supine Pelvic Tilt is done while lying on your back. Bend your knees and place your feet flat on the floor. Tighten your abdominal muscles and gently tilt your pelvis upward. Hold for a few seconds and release. This exercise helps strengthen your core muscles, which can alleviate pelvic discomfort.

Happy Baby Pose

This yoga pose is known as Happy Baby Pose because it mimics the joyous stretching of a baby. Lie on your back, bend your knees, and grab onto the outside of your feet. Gently pull your knees toward the floor beside your chest. Hold for 20-30 seconds to stretch the pelvic area and lower back.

Exercises for Pelvic Pain Relief

A woman doing yoga on the beach at sunset.

In addition to stretching exercises, specific exercises can help relieve pelvic pain:

Pelvic Floor Muscle Exercises: Also known as Kegel exercises, can strengthen the muscles that support the pelvic region. 

  • To do this exercise, contract and relax the muscles you would use to stop the flow of urine. 
  • Repeat this 10-15 times, holding each contraction for a few seconds.

Deep Breathing and Relaxation Techniques: Practicing deep breathing and relaxation techniques can help reduce tension associated with pelvic pain.

  • Take slow, deep breaths, and focus on releasing stress with each exhale.

Stretching Exercises: These stretches can alleviate muscle tension contributing to pelvic discomfort.

  • Incorporate gentle stretching exercises into your routine, such as the hip flexor stretch and pigeon pose mentioned earlier. 

Low-Impact Exercises: These exercises can help maintain fitness without aggravating pelvic pain.

  • Consider low-impact exercises like swimming or cycling, which are easier on the pelvic area while providing a full-body workout.

Yoga or Pilates: Excellent options for improving flexibility, strength, and balance, all of which can help manage pelvic pain. 

  • Look for classes that cater to beginners or those with specific pain issues.
A woman doing a yoga pose on a mat.

Conclusion

Pelvic pain doesn’t have to disrupt your life or exercise routine. By incorporating stretching exercises, targeted pelvic workouts, and relaxation techniques, you can find relief and regain control over your comfort and mobility. For additional resources, check out Continuous Motion Physical Therapy.

FAQs

Q1: What are some immediate relief measures for pelvic pain after exercise?

A1: Immediate relief measures for how to relieve pelvic pain after exercise include gentle stretches, applying heat or ice to the affected area, and taking over-the-counter pain relievers as recommended by a healthcare professional.

Q2: Are pelvic floor muscle exercises suitable for everyone?

A2: Research indicates that incorporating pelvic floor exercises with standard treatment offers substantial advantages in terms of pain relief and reducing disability compared to using routine treatment alone.

Pelvic floor muscle exercises can benefit many individuals, but it’s essential to consult with a healthcare provider, especially if you have underlying medical conditions.

Q3: How long does it typically take to experience relief from pelvic pain through these exercises?

A3: Relief from pelvic pain varies among individuals. Some may feel better within weeks of regular exercise, while others may take longer.

A study revealed that an exercise program lasting eight to twelve weeks decreased the number of women reporting low-back and male pelvic pain.

If you don’t see improvement or experience worsening pain, consult a healthcare provider.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Peyton Oules, PT, DPT Cert. DN

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Dr. Peyton Oules, physical therapist, is a Brewster, Washington native who grew up as a small-town athlete. During her high school sports career, she suffered from two ACL injuries which led her to pursue a career in physical therapy. 

She began her studies by earning her Bachelor of Science in Exercise Science, Pre-PT at Eastern Washington University.  During her undergraduate studies, she spent much of her time playing volleyball and coaching at the high school level.  Dr. Oules continued her education to earn her Doctorate in Physical Therapy from Franklin Pierce University in Goodyear, Arizona.While in school, Dr. Oules became Certified in both Dry Needling and Myofascial Cupping.

Part of her clinical training included international travel to Sydney, Australia where she expanded her orthopedic skill set and had the opportunity to provide treatment for the athletes from the 2023 World Underwater Hockey Championships.

During her doctorate level studies, Dr. Oules learned the importance in making movement a lifestyle. She has a passion for sharing this knowledge with the community and getting her clients back to the activities they love.

Outside of the clinic Dr. Oules enjoys CrossFit®, hiking, traveling, and spending time outdoors with her dog, Rue. Some of her favorite adventures to date include hiking parts of the Grand Canyon and running across the Sydney Harbour Bridge during the Sydney 10k!

Dr. Peyton Oules’ Credentials:
•           Physical Therapist (PT)
•           Doctor of Physical Therapy (DPT)
•           Certified Dry Needling (Cert. DN)

Dr. Khristian McGinley, PT, DPT Cert. DN

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Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Dr. Meredith Wall, PT, DPT FAFS, Cert. DN

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Dr. Meredith Wall, physical therapist, grew up as a competitive athlete in basketball, gymnastics, soccer and volleyball. After sustaining an ankle injury and going to rehab as a young athlete, she instantly fell in love with learning about sports injuries and rehabilitation. This led her to major in Exercises Science at Grand Valley State University. After she graduated in 2010, she immediately pursued physical therapy to ultimately achieve her lifelong goals of becoming a physical therapist. She earned a Doctorate in Physical Therapy from Grand Valley State University in 2013, graduating as a member of the Phi Kappa Phi Honor Society recognizing individuals with outstanding GPA in a college graduate program.

Dr. Wall continued her educational pathway through the Gray Institute receiving a fellowship in Applied Functional Science (FAFS). A FAFS is only obtained by a select number of practitioners, who deliver optimal care through the diagnosis and treatment of functional human movement. She also became Certified in Dry Needling (Cert. DN) in 2017, is trained in the McKenzie Method to treat spinal pain, and most recently has become specialized in Pelvic Floor Rehabilitation. This specialty area allows her to treat women across the lifespan dealing with incontinence, diastasis recti, pelvic pain, and pain during or after pregnancy.

Dr. Wall’s special interests include diagnosing and treating active patients across the lifespan to help them return to optimal function. In her spare time, she enjoys Crossfit®, running, coaching youth sports, and traveling with her husband and three sons.

Dr. Meredith Wall’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of Applied Functional Science (FAFS)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

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Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

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Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified