Clinics at: Hospital of St John and St Elizabeth | Clementine Churchill Hospital | Portland Hospital

Yoga Poses that Helps to Reduce Pelvic Pain

Endometriosis is a reproductive health condition where the endometrium (the uterine lining) outgrows itself to outside the uterus. It commonly occurs in the fallopian tubes, ovaries, rectum, bladder, pelvis, and lower abdomen. Symptoms include severe menstrual cramps, pain during sexual intercourse, pain during bowel movements and ovulation, nerve pain, difficulty conceiving, and lower abdominal pain.

Practice gentle yoga poses to lengthen and stretch the tissues and muscles in your lower back, pelvis, hips, and abdomen. Next, you simply need an empty wall, stretchable clothes, a pillow, and a yoga mat for padding.

  • Deep Breathing

Chronic pain often causes shallow and short breathing, which tenses the pelvic floor, abdomen, and diaphragm. Deep breathing eases the tension in your body, such as in the neck, shoulders, ribs, lower back, pelvic floor, and belly – relieving chronic pelvic pain in London. You can practice deep breathing anywhere, but it is best done in a quiet space.

Lay on your back with the knees propped up on the pillow or even flat on the floor. Place one hand over your heart and the other over your belly button. Inhale through the nose and feel your hands rise with each breath, such as the ribs, belly, and back. Next, exhale slowly and gently through the nose or mouth, after which pause for a few seconds. Repeat the process for five to ten minutes.

  • Adductor Stretches at the Wall

Lay down on the bed or floor with both legs against the wall and the toes pointing towards your face. Rotate the hips and toe gently outward, and allow the legs to open out into a V-shape. Relax your shoulders and lower back, and keep the knees soft. Keep the lower back and gluteal area flat on the floor, and breathe deeply throughout the stretch.

  • Hamstring Stretches at the Wall

To perform the gentle exercise prescribed by a London gynaecology clinic, lay down on the floor with both legs against the wall and feet towards the sky. Keep the knees straight and pull down the toes towards the face while relaxing the shoulders, lower back, and pelvic area. Keep the lower back and gluteal region flat on the floor, and breathe deeply throughout the stretch.

  • Pelvic Floor Relax or Groin Stretch Position

Begin with the hamstring stretch position, bring the knees to the chest, and keep your feet flat on the wall. Breathe deeply, allow the pelvic floor muscles to sink into the mat, and relax the muscles. Rest for sixty seconds and focus on the pelvic floor and deep breathing relaxation.

  • Cobra Pose

Lie on the belly and spread the hands under the shoulders, with the elbows hugging towards the body. Press the pelvis, thighs, and tops of the feet into the floor. Use the arms to support you and inhale as you lift the chest off the floor, but do not go too high. Firm your gluteal muscles and bring the belly button to the spine while engaging the lower belly to support the lower back. For painful sex treatment, practice deep breathing for one minute.

  • Hip and Buttock Stretch

Lay down on the bed or floor with both legs against the wall, and place one ankle on the opposite thigh. Slide the opposite foot down until you feel a stretching in the gluteal area, and apply gentle pressure on the knee with your head while maintaining deep breaths.

  • Runners Lunge or Hip Flexor Stretch

Begin with the kneeling position on the yoga mat, step one foot forward, and lean the hips forward to experience stretching in the hip flexor. Then, while maintaining a neutral pelvic position, reach both arms towards the sky to maintain the balance. Rest for sixty seconds and focus on the pelvic floor. 

  • Child Pose

Start with a quadruped position, sit back on the heels, and bend forward, bringing your forehead to the mat. Next, reach your arms forward, using a pillow to better support the chest and gluteal area for pelvic pain treatment. Rest for sixty seconds, and focus on the pelvic floor and deep breathing.

If the pelvic pain does not resolve, you must visit a doctor. To meet a private gynaecologist, contact us at Well Women Clinic.

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