Is pelvic pain taking over your life? If not managed correctly, pelvic pain can cause serious long-term issues. You can do something about it rather than popping painkillers and waiting it out.

Taking time out to perform a few stretches is the first step in managing your pelvic pain.

Here are the best stretches for pelvic pain to help improve your overall well-being. Let's get started.

Child Pose

This gentle stretch is easy to perform; it requires lying on one's back, bringing both knees up to the chest, and gently rocking the knees side-to-side, creating a gentle wave-like motion. This helps alleviate tension and pain in the lower back, hips, and pelvic area.

It can also be used to help improve digestion and help the body relax. Doing this stretch for three minutes is best to reap the benefits properly.

The Happy Baby

To perform the Happy Baby, lie on the back, grabbing both feet with the hands. Sway the legs forward and backward in a swaying motion to loosen the area.

Performing this stretch every morning, before and after physical activity or as needed, can help reduce chronic pelvic pain. Strengthening the core muscles, such as the deep transverse abdominis and the multifidi muscles, will help improve posture, decrease pain, and improve function.

Knee to Chest

To do the stretch, lie on your back and bring one knee towards your chest, using your arms to help guide it. Hold the stretch for about 30 seconds. Make sure to focus on your core and glute muscles. You should feel a slight pull in your lower back and hip areas.

This stretch increases the flexibility of the muscles and tendons around the pelvic area and helps with tension release. This stretch should be done three to five times a day or more, depending on the severity of your pain.

Remember to keep your back in a neutral position and take deep breaths while doing the movement. Ensure you are comfortable and pay attention to any discomfort during the movement.

Pelvic Tilt

The exercise works by helping to loosen up the pelvic muscles and joints in the lower abdominal region. Lay flat on your back with your legs bent to do the pelvic tilt. Pull your belly button towards your spine, and hold the position for about five to ten seconds.

Slowly release and allow your pelvis to return to its natural position. Repeat this exercise several times to help loosen up the muscles in the pelvic area.

Donkey Kicks

To do donkey kicks, begin by getting into a table position with your hands and feet on the ground. Lift one leg behind you, maintaining your table position. You can then move your leg in a kicking motion.

Try to keep the leg at a 90-degree angle to your body. Squeeze your glutes and press your heel towards the ceiling. Hold each stretch for 10 seconds and repeat on the other leg. You should feel your glutes and inner thighs loosen up as you do donkey kicks.

Feel Better by Doing Stretches for Pelvic Pain

Stretching is an effective way to decrease pelvic pain and return to an active lifestyle. When dealing with pain, incorporate these stretches for pelvic pain into your daily routine, and talk to your doctor or physical therapist if any discomfort remains. Following these pain relief tips will surely help you feel better.

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