5 Stretches to Ease Pelvic Pain

Pelvic pain can be a life-changing and challenging experience. Some symptoms of pelvic pain can include (for both men and women):

  • Pain in the lower abdominal region,  groin, perineum, or tailbone region

  • Pain with sitting

  • Pain during/after sex

  • Pain during/after using the bathroom

  • Pain/discomfort with OB-GYN exams or tampon insertion

It is often the result of a combination of physical, emotional or even environmental triggers that include

  • Tight pelvic floor, hip, lower extremity musculature

  • Poor posture, weak core musculature,

  • Overactive pelvic floor

  • Emotional/sexual trauma

  • Stress

  • Pregnancy and after delivery

  • Abdominal/pelvic surgeries

  • Endometriosis, Interstitial cystitis, fibroids, prostatitis

Pelvic floor specialist specialist such as MDs and physical therapists can work with you closely to help find the root of your symptoms. If you are experiencing any of the symptoms above, you can see our pelvic floor physical therapists at PhysioElements at our two locations in Manhasset, Long Island and Greenwich, Connecticut.

Here are five simple, relaxing yoga poses we often give to our patients to alleviate their pelvic pain symptoms. We focus on diaphragmatic breathing in each pose, which helps calm down the nervous system and promote relaxation of your pelvic floor muscles.

Breathing cues: Inhale through the nose to fill up the belly first, then the chest. Exhale passively out of the mouth, letting the belly fall and think about “melting” your whole body into the floor.

1. Cat/Cow - focus on pelvic tiLts



2. Supine happy baby


3. Supported hip opener


4. Supported yoga squat

5. Supported pigeon pose