Here’s 4 Possible Solutions for Pelvic pain
1. See a Pelvic Floor Physical Therapist
Anytime you are experiencing Pelvic Pain, it can be beneficial to see a professional. Pain can be so complex, and so understanding why you individually are experiencing pelvic pain can be really helpful! If you’re not satisfied with the treatment that you were receiving from a professional, find another! Not every PT is the same!
You can final a PT near you here. Following physical therapists on IG is another great option if a PT is not accessible for you! A few of my favorites are: @ladybirdpt @hayleykavapt @mypelvicfloormuscles @the.belly.whisperer.
2. Mobility
The next step, would be to take a look at some mobility. If a muscle is very tight or shortened, if pulls on other muscles and joints on evenly. When it comes to the pelvis, uneven pulling of muscles can cause extra torque on the joints which may equal additional pelvic pain. This is a very simplified explanation!
One of my favorite mobility exercises to focus on when experiencing pelvic pain, includes focusing on mobilizing the hip flexors and quadriceps. Hip flexor stretches and the couch stretch are two of my favorites to focus on with pelvic pain.
3. Increase Stability
See a Pelvic Floor Physical Therapist
The next step is to focus on increasing stability in the joint. The adductors, or inner thighs, attached to the pelvic floor. When we turn the abductors on more, it helps you activate the pelvic floor a little bit more, which can help to stabilize the pelvic joints.
One of my favorite ways to help increase stability of the pelvic choice is to incorporate a ball squeeze between the thighs. This is going to fire the adductors, which ultimately will help stabilize the joints.
4. Increase Support
The next thing we can do is to increase the support for the movement! If we can decrease the amount of effort or load we put in our legs, we may be able to decrease or alleviate pelvic pain or discomfort!
A few methods to do this include: holding onto rings when doing single leg movements such as lunges; holding onto a sturdy structure when doing step-ups; or sitting down to a box to decrease the depth and range of motion of a squat.
5. Strengthening the Myofascial Slings
Then, you can focus on strengthening the myofascial slings that support the pelvic joints. Myofascial slings cross the pelvic joints and aid in stability; so, what the sling does is it helps to keep the joint together during movement.
There are several slings: anterior oblique, posterior oblique, lateral, and deep longitudinal. They interact with each other, as well!
Strengthening the swings involves co-activation of different components within the sling, commonly the opposite ends. For example, strengthening the anterior oblique sling (which helps stabilize the pubic symphysis, or the front pelvic joint) involves co-activation of the oblique an opposite adductor, or inner thigh. This movement tends to be an inward rotation on the front side of the body.
An example would be a diagonal pull down!
We incorporate exercises that support the pelvic joints in all of fitness programming! If you’re looking for an accessory program, check out our pelvic stability accessory program!