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Exercises for Pelvic Pain

By Sarka-Jonae Miller

Pain in the pelvis region can be caused by weak pelvic floor muscles or muscle tension. Relaxation and strengthening exercises can help alleviate this pain and help the area to relax. You should see a physician just to be sure the pain is not caused by something more serious, such as a cyst or endometriosis.

Breathing Exercise

Deep breathing can help relax the abdominal and pelvic region, which reduces pain. Lie on your back with a bolster or pillow under your knees and a pillow for your head. Place your hands on your stomach. Take a deep breath in through your nose. This will cause your hands to rise as your belly fills with air. Exhale completely and imagine all the tension in the pelvic floor muscles releasing.

Stretching Exercises

Tension in the pelvic area also can be released through stretching. From the deep breathing position, lift your legs in the air and bend your knees. Bring the sides of your feet together with your knees open outward. Continue the deep breathing and hold the stretch for one minute. You can do this once or twice daily.

Another stretch for pelvic pain relief is a deep squat. This will result in a deeper stretch than the lying down version. Stand with your feet a shoulder-width apart and your toes pointing outward. Bend your knees and squat down to the floor so that your buttocks is below your knees. Your buttocks will be a few inches from the floor. Place your palms on the floor for balance and try to keep your heels down. Hold this stretch for one minute.

Strengthening Exercises

Strengthening exercises for the pelvic floor muscles can be done lying down, seated or standing. From whatever position you find comfortable, squeeze your pelvic floor muscles as if you are trying to stop urinating or passing gas. Hold the squeeze for 10 seconds. Do 10 to 20 reps with a 10-second rest between each squeeze. Do these daily. You can do them while in bed, on the couch watching TV, standing in line or anywhere you wish.

You also can follow the longer squeezes with a quick set of 10 contractions, holding each for only one second.

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