Pelvic pain can feel overwhelming, affecting everything from work and exercise to intimacy and sleep. Whether your pain is occasional or chronic, the good news is that lifestyle changes, combined with medical care, can play a significant role in reducing symptoms and improving your overall quality of life.
At Cherokee Women’s Health Specialists, we believe in treating the whole person, not just the pain. Here’s how small, manageable changes in daily habits can help ease pelvic discomfort and support your overall pelvic health.
Small Changes to Help Ease Pelvic Pain
Manage Stress to Calm Pelvic Muscles: Stress doesn’t just affect your mind, it can tighten muscles throughout your body, including your pelvic floor. Tension here may trigger or worsen pelvic pain. Even a few minutes daily can lower stress hormones and relax pelvic muscles.
Try This:
- Deep breathing exercises
- Meditation or mindfulness apps
- Gentle yoga or stretching
Stay Active with Gentle Exercise: Exercise helps improve blood flow, reduce inflammation, and release endorphins—your body’s natural pain relievers. Avoid high-impact workouts or heavy lifting if they worsen symptoms. Listen to your body and start slowly.
Best Choices for pelvic pain:
- Walking
- Swimming
- Gentle yoga or Pilates
- Low-impact aerobics
- Stretching
Prioritize a Balanced Diet: Certain foods may trigger inflammation, bloating, or bladder irritation, all of which can worsen pelvic pain.
Aim for:
- Plenty of fruits and vegetables
- Lean proteins
- Whole grains
- Healthy fats (like olive oil, nuts, avocado)
- Staying well-hydrated
Consider limiting:
- Caffeine and alcohol (can irritate the bladder)
- Highly processed foods
- Excessive sugar
- Spicy foods if they trigger symptoms
Maintain a Healthy Weight: Excess weight puts extra pressure on the pelvic organs and muscles, which may contribute to pain. Gentle weight loss, if needed, can ease symptoms and improve mobility. Every little bit helps reduce pelvic strain.
Start with small changes:
- Smaller portion sizes
- Walking daily
- Cutting sugary drinks
Focus on Pelvic Floor Health: Some women develop pelvic pain from muscles that are too tight or too weak. Working with a pelvic floor physical therapist can be life changing. Never start pelvic floor exercises without guidance if you have pain, as some exercises could worsen symptoms.
At-home tips:
- Practice diaphragmatic breathing
- Learn pelvic floor relaxation techniques (reverse Kegels)
- Avoid pushing or straining during bowel movements
Optimize Bladder and Bowel Habits: Bladder or bowel issues often go together with pelvic pain. Constipation can worsen pelvic pain by straining pelvic muscles.
Healthy habits:
- Don’t hold it too long
- Fully empty your bladder
- Stay hydrated
- Eat enough fiber to prevent constipation
Sleep Well: Fatigue can heighten pain perception and reduce your body’s ability to heal. Even improving sleep by 30 minutes can make a difference in how you feel.
Better sleep tips:
- Stick to a regular bedtime
- Limit screens before bed
- Avoid large meals or caffeine late in the day
- Create a calming bedtime routine
When Lifestyle Changes Aren’t Enough
Lifestyle changes can significantly help pelvic pain but they’re not always enough on their own. If pain persists or worsens, it’s crucial to seek medical evaluation. Pelvic pain may signal conditions like:
- Endometriosis
- Pelvic floor dysfunction
- Fibroids
- Chronic infections
- Nerve conditions
At Cherokee Women’s Health Specialists, we work with you to uncover the root cause of your pain and create a personalized treatment plan—including medical therapies, physical therapy, or minimally invasive surgery if needed.
Take the Next Step Toward Relief
You deserve a life free from pelvic pain. Small changes today can help you feel better tomorrow. If pelvic pain is affecting your life, our caring team at Cherokee Women’s Health Specialists is here to help you find lasting solutions. Call us today at 770.720.7733 or simply schedule an appointment online.
