On this page, you’ll learn practical ways to manage your persistent pelvic pain.
Learn about pain
Stay active to reduce pain
Eat well to reduce pain
Good bowel habits to reduce pain
Look after your mental health to reduce pain
Practical ways to manage your persistent pelvic pain
Related resources
You can learn about pain, for example, where it comes from, what makes it better or worse and how it affects you physically and mentally. This will help you take control and try different things to reduce your pain.
Physical activity is an important part of staying healthy. But many people who have persistent pelvic pain avoid moving, as they fear it will make their pain worse. Low-impact activities, such as swimming and walking can help to reduce your pain sensitivity. Talk to your health care team about a tailored physical activity plan.
Mind-body practices, like yoga and stretching, can help you manage your pelvic pain.
If you have pelvic pain, your muscles may get tense – especially your pelvic floor, abdominal and hip muscles. When your muscles stay tight, it can lead to painful muscle cramps.
A pelvic floor physiotherapist can help you relax your pelvic floor muscles and stretch your stomach and the muscles on the outside of your pelvis. These exercises may reduce pain and improve your bladder, bowel and sexual function.
For easy stretches to relax the pelvis, visit the Pelvic Pain Foundation of Australia website.
Yoga and guided-relaxation exercises can reduce tension in other areas of your body, which may also reduce pelvic pain.
Pacing means you do enough physical activity to improve your pain without causing a pain flare. It’s a fine balance – and it may take time to learn your limits. It can be helpful to keep track of your activities and responses to see if you can find where your limits are. This approach will help you manage your energy and pain levels in the long term.
When you have learnt to pace yourself, you will be able to gradually increase your activity. It’s important to note how increases in activity affect your pain. Keep in mind you may have some discomfort if you work muscles you haven’t used for a while. This is normal. The soreness will reduce as your muscles get stronger.
You can pace yourself by:
If you are having a good day, don’t be tempted to overdo it.
An increase in discomfort that goes away after 30 minutes is normal. You shouldn’t experience pain flares during this process. You may have muscle soreness for a day or so – this is not a pain flare.
It can be helpful to work with a pelvic floor physiotherapist or exercise physiologist while you are learning how to pace yourself.
Download our Activity pacing for persistent pelvic pain fact sheet.
The food you eat may influence your persistent pelvic pain.
Research suggests an anti-inflammatory diet can help reduce persistent pain. Read more about the anti-inflammatory diet on the Arthritis Movement website.
A dietitian can help you develop a plan, especially if you have a condition like irritable bowel syndrome (IBS) or painful bladder syndrome that is impacted by the food you eat.
Learn more about eating for good health.
Good bowel habits are important if you have persistent pelvic pain, especially if you have irritable bowel syndrome (IBS). Learn more about good bowel habits.
Persistent pelvic pain can affect your mental health. It can cause stress, anxiety, depression, sleep problems, sexual problems and strained relationships. You can talk to a counsellor or psychologist about strategies to look after your mental health while managing your pain.
When you’re stressed, your body releases chemicals that are similar to the ones released when you feel pain. These chemicals can ‘turn up the volume’ of your pain. Stress management is an important part of managing persistent pelvic pain.
Learn more about stress management on the Beyond Blue website.
It can be hard to get a good night’s sleep when you have persistent pelvic pain, but there are practical things you can do to improve your sleep and quality of life.
For more information, visit the Sleep Health Foundation website.
Persistent pelvic pain can make you feel emotionally drained and withdrawn. It’s important to seek support from people close to you. It can be helpful to talk to your friends or family about your pain. Find ways to connect that work for you, for example, a walk or phone call.
If you have a partner, they might not understand what you’re going through. You can tell them about your pain, what causes it and what makes it better. If your pain is affecting your sex life, try to communicate openly with one another. A psychologist, sex therapist or relationship counsellor can help.
Warm baths and heat packs can provide relief from cramping and muscle spasms.
Massage therapy can relieve tightness and pain in soft tissues. Research suggests that massage can increase your awareness of your body and where you hold tension. This can help you make changes that will result in less muscle tightness, less stress and reduced pain.
Deep breathing (belly breathing) brings more oxygen into your body and slows your heart rate. It can help you relax your pelvic floor muscles and other muscles in your body. When you focus on your breath, it can distract you from unhelpful thoughts and sensations such as pain.
You can also focus on calming images or a word that helps you relax while you practise your deep breathing.
A TENS machine is a small, battery-operated device with sticky pads called electrodes. These electrodes are attached directly to your skin. When the machine is turned on, it sends small electrical impulses to the pads. This causes a tingling feeling. TENS changes the signals that go to the spinal cord and brain. It also helps the body release endorphins, which are the body’s natural pain relievers.
Learn more about TENS on the Healthdirect website.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
© Jean Hailes Foundation. All rights reserved.
