Effective Ways to Relax Pelvic Muscles and Diminish Pain

Do you suffer from any of these symptoms?

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.

Actually, you can do just that. Below are a few of the methods that I have learned to help relieve pelvic pain. They really work! These are just a few ideas from the book Heal Pelvic Pain (affiliate link) by Amy Stein, M.P.T. The book has a more in-depth plan for relaxing pelvic muscles and diminishing pain. I'll warn you: It's not a quick fix. You have to put time and effort into healing your body - or at least, feeling the best you can under the circumstances. Perhaps I'll review the book in another post; for now, let's go over five ways you can relax your muscles and help alleviate the pain.

1. 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. 

2. 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 I mentioned above, the author explains this in more detail, and even provides an effective stretching routine that will help you heal your pain. 

3. 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. 

4. 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. 

5. 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. 

If you suffer from chronic pelvic pain, give these ideas some consideration. I did, and I still implement them into my daily life (okay, sometimes I slack on some of them, but they are most beneficial if done regularly). Please feel free to share your results in the comments below.
 

*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. 

**Note: This article was previously published at Yahoo! Voices and the rights reverted back to the author when the site closed. 

Photos courtesy of Flickr / sportEX journals