Chronic Pelvic Pain (CPP) is a multifaceted condition affecting 20% of women in the United States. Treatment includes pharmacological interventions, physical therapy, and lifestyle modifications. Studies have shown that yoga is an effective intervention to help both improve pain and quality of life in women with CPP.
Many times those suffering with chronic pelvic pain experience high levels of both anxiety and stress. Not only does yoga promote lengthening of tissues surrounding the pelvic floor but it promotes deep breathing and relaxation, a vital component to reducing symptoms of pelvic pain. Other benefits include improvement of pain associated with endometriosis; improvement of quality of life activities and emotional well-being; and a mindful connection between body and breath enabling them to work as a cohesive unit.
Although yoga has many benefits, certain yoga poses are inadvisable for certain medical conditions. Check in with a medical professional to be aware of which poses are unsafe for you. Those pregnant should avoid belly down facing postures such as cobra, deep twists or back bends. In general, avoid poses that are painful. You should feel a ‘stretch’ sensation, but if pain occurs stop immediately or modify the pose for comfort.
If you are curious to learn more about the types of yoga poses that can improve pelvic pain then download my free eBook: Suffering from Chronic Pelvic Pain? Yoga to the Rescue. In this eBook, I have compiled a yoga series specifically researched to improve chronic pelvic pain.
Through research and clinical practice, I have curated this yoga series specifically for those who experience general Chronic Pelvic Pain, or CPP. As a pelvic floor physical therapist specializing in women who suffer from pelvic pain, pain with sex, trauma and more, I wanted to share my knowledge with you and help as many women as possible. I hope this guide can serve as a resource for relieving pelvic pain symptoms. Enjoy, have fun, and relax!
Yoga poses should be held for as long as you are comfortable. Begin the series with 3-5 breath cycles, working up to 8-10 breaths. Remember all these poses should be pain free. Perform this series every other day to begin, then increase frequency to once per day.
Pelvic Floor Reminders:
- Focus on keeping your pelvic floor relaxed throughout the series
- Perform belly breathing during the first couple of breaths
- Never hold your breath and don’t push too hard. You should feel a gentle release of muscular tension
- Never switch too quickly between poses; you should transition slowly and carefully, and in sync with the flow of your breath
- If you have a hard time relaxing beforehand, try a hot bath or shower prior to this yoga series. If time does not allow, then go through pelvic floor relaxation exercises beforehand.
Disclaimer: The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.