- Avoid activities/position that strain the joints of the pelvis and lower back: crossing legs, climbing stairs, standing with weight on one leg, cross-trainer machine, stair stepper or stair climber on machines, bicycling, sitting in asymmetrical positions.
- Use the best sleeping position: lying on your left side with a pillow support under head and neck and between knees.
- Use good lifting techniques: Don’t Bend forward through the waist to pick up anything, but rather squat down (even for a paperclip or pacifier!). Get the weight of the object close to yours body before standing. Don’t hold your breath when lifting items; exhale as you lift. Avoid twisting to reach for or pick up items from any height.
- For standing activities, such as washing dishes, cooking, ironing, brushing teeth, changing diapers: Keep a small footstool near common work areas. Keep one foot on the stool while performing the activity; interchange with the other foot every 5 - 10 minutes. In the kitchen or bathroom, open a cabinet door and rest your foot on the cabinet shelf.
- Getting in and out of the car. In: Place all items in the passenger or back seat BEFORE getting into the driver’s seat. After opening the Driver’s side door, turn to face away from the seat. Sit down scoot back into the seat (still facing sideways). Now bring one leg at a time into the car. For getting out of the car: Bring one leg at a time out of the car. Turn your body to face toward the door. Scoot to the edge of the seat before standing. Retrieve items from the passenger seat or back seats AFTER getting out of the car.
- Avoid prolonged positions. If you sit all day at work, take a brief standing or walking break every 15-30 minutes. If you stand all day or during cooking, etc., take a sitting break (preferably with feet propped up) every 15-30 minutes; pump your ankles during this break to improve blood flow and reduce swelling.
- Use a cold or ice pack on “flared up” areas for 10 to 20 minutes.
- Perform Stabilization exercises 2x in the morning and 2x at night.
We recommend spanx because:
1) It helps to teach you how to maintain a neutral spine position
2) it can help decrease back pain
3) it promotes a pelvic brace posture
4) it can help decrease pelvic pressure and pain
5) it can decrease and prevent disastasis recti post partum
6) it can improve body mechanics and posture by tactile cues and compression
7) it can decrease coccyx or pubic pain
8) spanx are very affordable
As wonderful as spanx are to us they are not the only way to prevent the above. You must also strengthen your core and pelvic floor muscles. We are able to help with that. Come to our office for a pelvic floor assesment and we can teach you how to prevent and how to strenghthen your core and pelvic floor muscles.
The pelvis is the area of the body below the abdomen or belly. There are many different organs and structures in the pelvis, including blood vessels, nerves, reproductive structures, bladder and urinary structures, and the bowel and rectum.There are many different causes of pain in the pelvis. In this blog we will attempt to describe possible causes of pelvic pain in men and women. We also look at the treatment options and when to see a doctor.
CausesConstipation, endometriosis, fibroids, and STIs can cause pelvic pain.There are many causes of pelvic pain, including:
Constipation can cause pelvic pain, especially if it affects the lower colon. This type of pain tends to go away once a person has a bowel movement.
2. Other intestinal problems
A variety of other intestinal conditions can cause pain in the lower abdomen or pelvis. These include:
Irritable Bowel Syndrome
Endometriosis is when tissue similar to the uterine lining grows outside of the uterus. This tissue can bleed during a person's menstrual cycle, as well as stick to other organs, causing pain and other symptoms.
The location of the pain depends on where the tissue implants. While some people experience symptoms just during menstruation, others have pain at other times during their cycle.
Fibroids are benign (non-cancerous) growths in the uterus. They can cause pain throughout the pelvis and lower back.
Fibroids can also cause rectal or bladder pressure and the feeling of needing to go to the bathroom more often.
5. Pelvic inflammatory disease (PID)
PID is an infection that occurs in the female reproductive structures. It is usually due to a sexually transmitted disease.
PID causes pelvic or low back pain, menstrual period changes, and unusual vaginal discharge.
6. Ovulation pain
Ovulation pain or "mittelschmerz," is slight to moderate discomfort during the middle part of a menstrual cycle.
Ovulation pain can last for a few minutes or up to a few days. The pain may feel like a cramp or be sharp and sudden. It is not indicative of any underlying problem.
7. Scar tissue or adhesions
Previous infections or surgical procedures can cause the formation of scar tissue or adhesions in the pelvis. This type of scar tissue can cause chronic pelvic pain.
Adenomyosis is when endometrial tissue grows deep into the uterine muscle. Women with this condition tend to have very heavy periods with severe pelvic pain.
9. Sexually transmitted infections (STIs)
Most STIs do not cause any symptoms, but a few can cause pelvic cramping or pain. These include chylmadia and gonorrhea.
Without treatment, some STIs can lead to PID, which can also cause pelvic pain.
10. Menstrual cramps
Menstrual cramps can cause pelvic pain.Menstrual cramps occur in the lower part of the pelvis and tend to start just before a person's period and may continue for a few days.
Particularly painful cramps could be a sign of an underlying condition, such as endometriosis or adenomyosis, so a person may wish to speak to a doctor about testing.
11. Ectopic pregnancy
An ectopic pregnancy is a life-threatening event that requires immediate medical care. An ectopic pregnancy is when a fertilized egg implants into the pelvis or abdomen outside of the uterus. In most cases, an ectopic pregnancy occurs in the fallopian tubes, but it can happen anywhere in the abdomen or pelvis. Pain and cramping occur as it grows, pressing on nearby organs or nerves.
12. Pregnancy loss
A pregnancy loss can also cause cramping or pelvic pain. Though some cramping in early pregnancy is normal as the fetus grows, people should report severe or long-lasting pain to a doctor.
The appendix is located in the lower abdomen and can cause pelvic or low back pain if it becomes inflamed and presses against the colon.
A hernia is an opening where the internal organs can pass through. If the hernia occurs in a muscle in the lower pelvis, it can lead to pelvic pain. Other symptoms may include a visible bulge at the location of the pain.
15. Muscle spasms in the pelvic floor
The pelvis is made up of several muscles that support the bladder, reproductive structures, and bowel. Like other muscles, the pelvic floor muscles can spasm, causing pain and discomfort.
16. Prostate problems
A man's prostate sits low in the pelvis. Inflammation or infection of the prostate can cause pelvic pain. A growth on the prostate, whether benign or cancerous, may also cause pelvic pain or discomfort.
17. Urinary tract infection (UTI)
The typical symptoms of a UTI are burning pain during urination and more frequent urges to urinate. Some people also present with pelvic pain or cramping, especially for severe or long-lasting infections.
18. Interstitial cystitis
Interstitial cystitis is a chronic bladder problem that causes pain in the lower pelvis, especially when delaying urination. People with interstitial cystitis usually experience frequent and urgent needs to go to the bathroom to urinate.
19. Kidney stones
Stones formed in the kidney usually begin to make their way out of the body through the ureters and bladder, which can cause pain in the lower pelvis. This pain can be severe.
20. Ovarian mass
A growth on the ovary can cause pelvic pain especially if it is pressing on the local nerves or nearby organs.
Possible masses include an ovarian cysts benign ovarian tumor or ovarian cancer.
Managing pelvic pain
Consult a doctor or pelvic floor therapists if pelvic pain is severe. It is possible to manage the pain and discomfort once a person knows what is causing it. If a person is not sure of the cause or the pain is severe or does not improve, it is best to see a doctor or consult a pelvic floor therapists.
In many cases, simple home remedies can help relieve some of the pain. Home remedies to get relief include:
It is best to contact a doctor or a specialists like a pelvic floor therapists, with any questions or concerns about new or chronic pelvic pain.
Women, men and children suffer from chronic pelvic pain. It can become something that totally takes over someone's life and sometimes can lead to further depression, isolation and dsyfunction in everyday life.
Chronic pelvic pain is something that I have seen in most of my practice and it is hard breaking how it has affected my patient's lives. Pelvic floor therapy is an option for treatment and should be considered. Learning how pain affects the muscles is so crucial in the entire rehabilitation process and therapy is a very important part of this education.
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