If you’re experiencing pain in your lower back, hips, or pelvis, it’s important to find out the source of the pain before beginning any sort of exercise regimen. Many times, these types of pains are caused by muscular imbalances that can be easily corrected with specific exercises prescribed by a professional.
Additionally, if you’ve had a vaginal delivery, you may want to avoid high-impact activities or anything that puts too much pressure on your pelvic floor for the first few weeks or months. This gives your body time to heal and avoid any further damage
There are a number of exercises that can help to manage pelvic pain.
3 Exercises to build Pelvic Region to Prevent Pain
1. Kegel exercises: Kegels are the most well-known pelvic floor exercise. They involve contracting and relaxing the pelvic floor muscles. These exercises can be done anywhere, at any time. Simply lie on your back with your knees bent and then tighten your pelvic floor muscles as if you’re trying to stop yourself from urinating. Hold this contraction for 10 seconds and then relax for 10 seconds. Repeat this 10 times.
2. Hip openers: Hip openers help to stretch and release the muscles and connective tissues around the hip area. This can help to reduce pain and improve the range of motion.
3. Pelvic tilts: These help to strengthen the abdominals and ease back pain. To do a pelvic tilt, stand with your feet hip-width apart and place your hand on your lower back. Tilt your pelvis under, tuck your tailbone under and flatten your back. Hold for 10 seconds, then release.
While there is no one-size-fits-all solution for pelvic pain, these exercises can help to reduce discomfort and improve quality of life.