Pelvic floor pain affects individuals, especially women of all ages, from teenagers to those who are in their 60s. The causes of intense pelvic pain include, but aren't limited to pelvic floor dysfunction, irritable bowel syndrome, cysts, fibroids, constipation, or even sitting for long hours. Pelvic floor muscles tighten when you experience pain. They need to be relaxed to encourage blood flow and ultimately reduce the pain. These pelvic floor physiotherapy exercises are the best for relaxing those hurting muscles.
Lie on the ground on your back with your head on a pillow. Make sure you lie down close to a wall so that you can place your feet flat on the wall. Slowly let your hips and knees bend beyond 90°. Hold the position for about two minutes and breathe deeply. Lower your legs slowly as you exhale.
Start by sitting sideways with knees bent allowing your right shin to rest in the arch of the left foot. With your left hip snug up against the bolster, lift your breast bone sitting up tall and gently twist to the left so that you’re facing the bolster. Slowly lower yourself down so that your left cheek is comfortably resting on the bolster. If you want to increase the intensity of this stretch, turn your head to the left so that the right cheek is resting on the bolster. Only do this if your neck feels comfortable in the twist. Take 5-10 deep breaths, and repeat on the other side.
Start by lying on your back. Pull one knee to your chest and gently pull the leg across your body with the opposite hand placed on the outside of the knee. Then extend the other arm out to the side at shoulder level height. To increase the intensity of this stretch, turn your head to look at your extended arm. Take 5-10 deep breaths, and repeat on the other side.
The next pelvic floor physiotherapy is easy and highly relaxing. Slide your elbows to your side and roll your shoulders back and away from your ears. Keep your buttocks and legs relaxed throughout the entire stretch. Take a deep breath in as you lift your body on your forearms. From here take five deep breaths. Keep your body as relaxed as possible as you hold the posture for an entire breath in and out. Slowly lower yourself back down to your forearms and repeat 5-10 times.
See your physiotherapist regularly so that they can suggest more such pelvic floor physiotherapy solutions to you. Pelvic floor physiotherapy exercises, proper medication, consumption of balanced diet, and mild massages on your tailbone together can give you extreme relief.