By: Jessica Weinberg, PT, DPT, CSCS
Physical Therapist
Director of Pelvic Floor Physical Therapy
1 in 7 American women suffer from chronic pelvic pain (CPP), however 61% of these women do not have a diagnosis. What is that about?! 25% of women with CPP may spend 2-3 days per month in bed, 90% have pain with intercourse and 50% feel sad or depressed.
Chronic pelvic pain is often defined as pain in the abdomen or pelvis that has lasted longer than 3 months. So what causes pelvic pain – and how can you fix it?
Causes of Pelvic Pain
A common cause of pelvic pain can be pelvic muscle dysfunction. This is a common diagnosis treated by physical therapists. Pelvic muscle dysfunction has several other names including:
- Levator ani syndrome
- Pelvic flor tension myalgia
- Non-relaxing pelvic floor
- Short pelvic floor
Pelvic pain can also be caused by several different conditions, listed below are the most common conditions that potentially cause pelvic pain:
- Endometriosis
- Pelvic inflammatory disease
- Interstitial cystitis
- Abdominal or pelvic trigger points
- Nerve entrapment
- Constipation
- Irritable bowel syndrome (IBS)
What To Do
In a recent Mayo Clinic study, pelvic floor physical therapy is described as a “cornerstone of management” and early referral by providers is recommended. Your physical therapist will help you to retrain your pelvic floor muscles. You may be thinking, “what can I do in the mean time?” Below are three exercises to help relax your pelvic floor muscles.
Diaphragmatic Breathing (belly breathing)
Diaphragmatic Breathing (belly breathing)
Inhale through your nose, let your belly rise and exhale through your mouth and belly goes back down. Do this 4x/day. Not only does it help relax your pelvic floor, it will also make you feel calm and relaxed all around!
Butterfly Stretch
Butterfly Stretch
Sit up straight with the soles of your feet touching and your knees apart. With good posture, lean forward and hold. 5 x 30 seconds
Deep Squat Stretch
Deep Squat Stretch
Stand against a wall and with your feet flat squat all the way down so that your buttocks are just above the ground. Breathe deeply and hold 3 x 30seconds.
If you’re experiencing pelvic pain, reach out to a medical professional specializing in pelvic floor treatment. View our list of pelvic floor physical specialists here. And remember, no prescription is necessary for physical therapy treatment.
