Stretches for pelvic pain

Written By Natalie D'Rozario

Pelvic pain affects 1 in 5 women. 

Although this condition is so unbelievably common, it is not nearly talked about enough and the information available is sub par to say the least.

This may be because pelvic pain is very complex and difficult to study. Women with pelvic pain do not look different on the outside, they don’t often talk about their pain and therefore other people may not realise what they are going through. In other words, it is an invisible disease.

Endometriosis is a leading cause of pelvic pain. Here are some stats to put it into perspective…

  • In Australia over 830,000 women, girls, and those that identify as gender diverse are affected by endometriosis. That is 1 in 9 women*.

  • On average, it takes 6.5 years to be diagnosed with endometriosis.

  • Endometriosis costs on average $30,000 per Endo Warrior per year.

*Bub & Me Physio acknowledges individuals in the transgender community and people who are non-binary and living with endometriosis who may not identify as women.

As part of our management strategies for the symptoms associated with endometriosis, our women’s health physiotherapists regularly prescribe specific pelvic stretches. These stretches aim to assist with pain by reducing tightness of the muscles around the pelvis, including the pelvic floor.

The stretches should be done daily for a minimum of 30 seconds each, pushing to the point of a strong stretch but never pain. While doing each stretch, focus on belly breathing and relaxing each body part from head to toe as best you can.

Childs pose

 

Knee to chest

 

Figure four glute stretch

 

Butterfly stretch

 

Happy baby

 

Relaxed frog

 

For more information about pelvic pain, get in touch with us, book an appointment or have a look at the wonderful resources below.

Natalie D'Rozario
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