When experiencing pelvic pain, it's generally advised to avoid exercises that place excessive pressure on your pelvic floor or create high impact, as these can exacerbate symptoms. The goal is to reduce strain and allow the pelvic area to heal and stabilize.
Exercises to Steer Clear Of
Certain types of exercises can put undue stress on the pelvic floor and abdomen, potentially worsening pelvic pain. It's important to be mindful of activities that involve significant downward pressure or repetitive jarring.
| Exercise Category | Specific Examples | Why to Avoid |
|---|---|---|
| High-Impact Activities | Gymnastics, Running, Triathlons (including long-distance running and intense cycling) | These activities involve repetitive jarring and impact, which can create significant downward forces on the pelvic floor, potentially aggravating pain or causing further discomfort. |
| Heavy Lifting | Weightlifting (especially heavy lifts) | Lifting heavy weights often involves breath-holding and bearing down, which dramatically increases intra-abdominal pressure. This pressure is then directed onto the pelvic floor. |
| Intense Core Exercises | Crunches, Squats (especially deep ones or with heavy weights) | These exercises can directly put pressure on your abdomen. This abdominal pressure transmits downwards, causing stress to your pelvic floor and can occasionally result in or worsen existing pelvic pain. |
Understanding Why Certain Exercises Can Worsen Pelvic Pain
The primary reasons to avoid the aforementioned exercises revolve around two key mechanisms:
- Increased Intra-Abdominal Pressure: Exercises that require forceful contraction of the abdominal muscles, holding your breath, or lifting heavy objects can significantly increase the pressure inside your abdominal cavity. This pressure pushes downwards on the pelvic floor, straining the muscles and ligaments that support the pelvic organs. For individuals already experiencing pelvic pain, this added stress can intensify discomfort or even contribute to injury.
- Repetitive Impact and Jarring: High-impact activities like running or jumping create shockwaves that travel through the body. While a healthy pelvic floor can typically absorb some of this impact, one that is weak, overactive, or already in pain may struggle, leading to increased irritation, inflammation, or muscle spasms.
Listening to your body is paramount. If any exercise causes or increases your pelvic pain, it's best to stop and consider gentler alternatives or consult a healthcare professional.
