Pelvic Muscle Tension And Things To Do To Reduce It

Pelvic Muscle Tension And Things To Do To Reduce It

Pelvic pain is a condition many people encounter. Although the pelvic muscle tension can affect both men and women, it seems that women tend to deal with it more often than men. Just like any other skeletal muscle in the body, the pelvic floor muscles can become overactive and taut with spasm. They become tensed and unable to fully relax just like it happens with the tight and painful neck muscles.

In the case of women, the pelvic floor pain can actually make them involuntarily tighten their muscles even more, which only leads to more pelvic pain, tension, and muscle spasm.

Health care professionals have noticed an increase in the number of women with pelvic pain associated with this inability to relax the pelvic floor muscles. Since there are many causes that can lead to pelvic pain and such a condition is a complex one when it comes to being diagnosed, this inability to relax the pelvic muscle is often undiagnosed.

What causes the pelvic floor muscle spasm?

Since we talk only about the pelvic floor muscle spasm and no other pelvic pain, the list of possible causes of such a condition includes the following:

Intense abdominal exercises and lack of relaxation. Too much pelvic floor exercise with insufficient relaxation will trigger muscle tension.

Pelvic inflammation and infection.

Postural problems and pelvic trauma.

Mental and emotional factors.

Further research is still needed in order to know whether the pelvic pain triggers the pelvic muscle spasm or the muscle spasm causes the pain. Pelvic muscle spasms lead to…

Several health conditions that include the following:

Bowel problems like constipation and straining throughout emptying which can further lead to anal fissures and hemorrhoids.

Bladder problems like the inability to empty the bladder fully, slow urine, and interrupted urine flow.

Sexual problems related to intercourse and penetration. The pain experienced during intercourse may further lead to emotional stress, anxiety, and even relationship issues.

Frequent muscle tension will trigger the conditions just mentioned. Therefore, the condition should be treated with utmost seriousness. If you opt for the things we’re about to mention and you still feel discomfort and pain in your pelvic area, make sure you see your doctor.

What to do to reduce pelvic muscle tension

Luckily, there are several things and therapies you can try in order to reduce the pelvic floor muscle spasms. As long as you do not suffer from any other health problem and your pelvic pain is strictly related to the muscle tension and spasms, you can resort to the following techniques and to-dos. However, make sure you always see your doctor no matter the health issue you experience.

Lying down

One first step in reducing your pelvic floor pain is to avoid prolonged standing or sitting when possible. When you’re upright, your pelvic floor will be under load. Therefore, lying on your side or down with a pillow between your knees will help you remove the weight of your abdomen off your pelvic floor muscles. You can also place a warm pack over your pelvic area to relieve pain. Keep in mind that it is recommended to use mild heat only. Use the warm pack for 15 to 20 minutes at a time.

Relax your pelvic floor muscles

There are several things you can do on a regular basis in order to teach your pelvic muscles to relax. One of them is the one mentioned above. Lie down with a pillow under your knees for 15-20 minutes and add a warm pack.

Try to introduce diaphragmatic breathing into your daily to-dos. Breathing into your diaphragm will help you relax your pelvic muscles. Create a relaxing ambiance as well. Add soft music and make sure the temperature in your room is a comfortable one.

Relax your whole body from the muscles of your face and neck to your feet. Visualize warmth and relaxation in the pelvic floor muscles.

Adopt a correct sitting posture

Sitting correctly and avoiding slumped posture will help you relieve pelvic tension. If your work involves lots of sitting, make sure you go for frequent rest breaks. Use your time off to stand or walk around. You can also reduce your pelvic pain by using a pelvic support cushion.

Manage your bowels

Make sure your diet includes foods that will help you have regular bowel movements. Hard stools and constipation lead to straining and that can only increase your pelvic floor discomfort. Have enough water and include fiber-rich foods into your diet. See your nutritionist if needed and get a custom-made diet. A healthy change in your diet should help you enjoy regular bowels and thus avoid the straining throughout emptying.

Avoid exercises that increase pelvic floor muscle tension

There are exercises that exacerbate the pelvic pain and the pelvic floor tension. Such exercises include Kegel exercises, heavy activities and heavy lifting, running, intense core abdominal exercises, prolonged sitting or standing and painful intercourse. If you experience pelvic floor pain, make sure you avoid the above-mentioned activities.

Try pelvic massage

There have been people who’ve experienced a pain reduction after pelvic massage sessions. Now, there are some things you should keep in mind in order to make sure the message you go for will help and not worsen your situation.

Make sure you check this with your doctor and opt for a qualified pelvic floor physiotherapist. Always ask your therapist about what they do and why they opt for the procedures they do.

Avoid deep massage or work in the pelvic or abdominal area on your days of menstrual flow.

Let your therapist know about any conditions you experience as a woman. This way he will choose the appropriate method to improve and support your health.

The level of pressure delivered by the therapist and experienced by you should always be at a comfortable as well as expected level. If you feel the pressure is disturbing, let your therapist know about it.

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