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Yoga Poses to Ease Pelvic Pain

Also Effective for Endometriosis Pain

1 in 10 women have endometriosis and experience different forms of pain—pain with urination, pain with bowel movements, painful periods, pelvic pain, ovulation pain, painful sex, abdominal pain, and nerve pain. The Office on Women’s Health of the U.S. Department of Health and Human Services estimates 5 million American women are affected by endometriosis.

As we covered in a previous blog post, endometriosis is a condition where endometrial-like tissue grows outside of the uterus (endometrial tissue is tissue that usually tissu grows inside of the uterus). Endometrial-like tissue can implant on the surface of organs and structures including the ovaries, bladder, rectum, and along the walls of the abdomen and pelvis. These tissues can cause inflammation and pain to develop throughout the abdomen and pelvic cavity.

yoga poses to ease pelvic pain

As a pelvic floor therapist and a registered yoga teacher, I have seen the power of gentle yoga poses to help stretch and lengthen the muscles and tissues in the abdomen, pelvis, low back, and hips during painful flareups.

Yoga poses to try if you are dealing with endo-related pain


What you will need:

  • Pants you can stretch in
  • An empty wall
  • Yoga mat or folded blanket, rug, etc. for padding
  • A pillow or bolster

1. Deep Breathing

Dealing with chronic pain often leads to the development of short and shallow breathing. Short and shallow breathing adds tension to the diaphragm, abdomen, and pelvic floor. Relearning how to breathe deeply is a profound way to start unraveling the tension inside the body, often held in between the ribs, in the low back, neck, shoulders, belly, and pelvic floor. Studies, such as this one by Roditi and Robinson (2011), also show that diaphragmatic breathing can help the body break the pain cycle, thereby reducing pain and chronic pain.

Deep breathing can be practiced anywhere: stuck in a traffic jam, waiting in line at the grocery store, or at night before you go to bed. Below are instructions for breathing on your back.

Instructions:

yoga poses to ease pelvic pain

  • Lay on your back. Knees can be bent with feet flat on the floor, or knees can be propped up on a pillow or bolster.
  • Place one hand over the heart and one over the belly button.
  • Inhale through the nose and feel both hands rise with the in-breath. Ribs are expanding, belly is also expanding, even the back of the body expands into the mat.
  • Exhale gently and slowly, either through pursed lips or the nose. The air is slowly escaping as if you poked a hole in a tire with a needle and the air slowly passes out. The goal is to elongate the exhale, so that it is longer than the inhale.
  • When the breath has been fully exhaled, pause for a second or two before beginning the breath cycle again, with another inhale. After you have exhaled wait a couple of seconds until you inhale again. Continue to breathing for 5-10 minutes.

2. Hamstring Stretch at the Wall

yoga poses to ease pelvic pain

  • Lay down comfortably on floor with both legs against the wall, feet towards the sky.
  • Keep knees straight and pull toes down towards face
  • Relax low back/pelvic and shoulders.
  • Keep knee soft, NOT Locked.
  • Keep your glutes and low back flat on floor.
  • Breathe deeply throughout the stretch.

3. Adductor Stretch at the Wall

yoga poses to ease pelvic pain

  • Lay down comfortably on floor or bed with both legs on wall, as in the hamstring stretch (above).
  • Rotate toes and hips outward and gently allow legs to slide out into a “V” shape.
  • Relax low back and shoulders.
  • Keep knee soft, NOT Locked.
  • Keep your glutes and low back flat on floor.
  • Breathe deeply throughout the stretch.

4. Hip & Buttock Stretch

yoga poses to ease pelvic painyoga poses to ease pelvic pain

  • Lay down comfortably on floor or bed with both legs on wall, as in the hamstring stretch (above).
  • Place one ankle on opposite thigh.
  • Slide opposite foot down wall until stretch is felt in hip/glute.
  • Place gentle pressure with hand on knee (as seen in picture)
  • Breathe deeply throughout the stretch.

5. Groin Stretch/Pelvic Floor Relax Position

yoga poses to ease pelvic painyoga poses to ease pelvic pain

  • Start in hamstring stretch position, bring knees to chest, feet flat on the wall.
  • Do deep breathing and allow the pelvic floor muscles to sink into the mat, relaxing the muscles.
  • You can rest here for 60 seconds, and focus on your deep breathing and pelvic floor relaxation.

6. Hip Flexor Stretch/Runner’s Lunge

yoga poses to ease pelvic pain

  • Start in a kneeling position on a mat (you can have a towel or blanket under the knees)
  • Step one foot forwards.
  • Lean hip points forward, feeling a stretch down your quad in into the hip flexor.
  • Maintain a neutral pelvic position.
  • If you are feeling balanced, reach both arms towards the sky, spreading the collarbones towards the ceiling.
  • You can rest here for 60 seconds, and focus on your deep breathing and pelvic floor relaxation.

7. Cobra Pose

yoga poses to ease pelvic pain

  • Lie on your belly and spread your hands under the shoulders. Elbows hug in towards the body, in line with the nipples.
  • Press the tops of the feet and thighs and the pelvis into the floor.
  • On an inhalation, use arms to support you as you lift the chest off the floor. Do not go too high, 4-10 inches.
  • Firm the glute muscles, without clenching the cheeks together. Bring the belly button to spine, engaging the low belly to support the low back.
  • Breathe long and deeply for 1 minute.

8. Child’s Pose

yoga poses to ease pelvic pain

  • Start on a quadraped (hands and knees) position
  • Sit back on your heels and curl forwards bringing your forehead to the mat
  • Reach your arms forward on the mat
  • Try this position with a pillow or a bolster supporting the glutes and/or chest
  • You can rest here for 60 seconds, and focus on your deep breathing and pelvic floor relaxation

For more great info on yoga poses to ease pelvic pain and other pelvic floor issues, subscribe to our newsletter here.

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Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by R.H.

No one could tell me why I was having pain during sex--sharp pain, not just uncomfortable, pain. I was referred to Heather Jeffcoat after researching several different options. I had seen a specialist who told me physical therapy would not help and my only option was surgery. I really didn't want to go that route, so when we got a referral, I decided to try it--it can't hurt, I thought. I am so glad I did. She diagnosed the problem right away, which was a relief in itself.

To know why I was having pain eased my mind immensely. And to hear that she could fix it without surgery was another relief. She said she could fix the problem in 6 weeks. I think it was actually 4 for me. She was very methodical, and treated me as an intelligent human being capable of participating in my own recovery. I would absolutely recommend her to anyone. She did not try to prolong my session numbers, she worked hard to accommodate my schedule (and the fact that I had to bring a baby to sessions), and she was completely honest the entire time. It is so hard to find someone with these characteristics, much less a professional who is so good at what she does. She has my highest respect.

-- R.H.

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

Read more: Testimonial by Ann V.

Testimonial by R.S.

I wanted to thank you so much for helping me get through something I thought I may never be able to. We have achieved pain-free intercourse and this has really solidified our marriage. We are so grateful to you for all the work you do! Thank you!!

-- R.S.

Testimonial by Julie T.

Femina PT (née Fusion Wellness & Physical Therapy) has honestly changed my life. Before receiving treatment at Femina, I was going doctor to doctor to try and find the answer to my pelvic pain. It has taken me YEARS to find someone that can help fix this. It wasn't until my gynecologist recommended your clinic that I finally felt relief. My pelvic pain is almost gone, and granted I still have a lot more to work on with Laureen (my PT), my original problem is nearly cured. I am so grateful to her.

What is even better is she gave me practical exercises to do at home that were not tedious and provided instant (and lasting) relief. Although I mainly work with Laureen, my interaction with the owner (Heather) has been great. She is very generous, kind, and committed to her business.

It hurts to know there are women out there suffering who will never know or have the opportunity to work with women like Laureen and Heather because this issue is hardly talked about and this field is so rare. I hope more doctors and physical therapists see the value in this work and can relieve more woman of their pain.

-- Julie T., 12/4/16 via Yelp!

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