Finding Relief: Evidence-Based Tips for Managing Pelvic Pain with Agency and Support

Maybe you’re experiencing chronic pelvic pain, discomfort during intercourse (dyspareunia), pain after childbirth or you’re dreading your next menstrual cycle. Pelvic pain is often misunderstood and can feel isolating-but you’re not alone.

Understanding your symptoms and navigating care in the pelvic region can be overwhelming. Where do you begin? What’s the most effective way to treat pain that affects the pelvic region- a part of the body essential to core function, stability, and daily comfort?

Research shows that individuals with persistent pelvic pain benefit most from a biopsychosocial approach- a treatment model that considers the interconnected role of biological, psychological, and social factors in pain and healing.

While it may seem daunting, healing often starts with awareness, conversation and a willingness to seek support. Working with a pelvic floor physical therapist offers a safe and empowering path forward.

To help you begin, here are 5 evidence-based tips to help you gain more agency in managing and reducing pelvic pain.

1. Breathing Better to Support the Pelvic Floor

Dysfunctional breathing patterns can create excessive pressure on your pelvic floor muscles. Simply adjusting your breathing technique can help mitigate this risk. Practicing diaphragmatic breathing helps relax the pelvic floor muscles, reduce tension and enhance coordination between your breath and core.

Try this: Watch yourself breathe in front of a mirror. Do your shoulders rise with each inhale? Does your breath travel low into your belly and pelvis? Learning to direct your breath to the pelvic floor is a powerful first step toward relief.

2. Stop Doing Kegels If You’re in Pain

Kegels aren’t a one-size-fits-all solution. In fact, doing Kegels when your pelvic floor is already tense or overactive can worsen your symptoms. A pelvic floor therapist can assess your resting tone and determine whether releasing tension is the priority before introducing strengthening exercises.

3. Practice Pelvic Floor Drop Exercises

Learning to release your pelvic floor is just as important as learning to engage it. Try a pelvic floor drop by imaging you’re at the top of a contraction and slowly count down: “4-3-2-1” as you gently release the muscles. Focus on control-no sudden “plop”- and pay attention to where you may be holding tension. This awareness helps retrain your nervous system and build a healthy, resilient pelvic floor.

4. Know Your Pain Triggers

Understanding central sensitization-when the nervous system amplifies pain signals- is key to breaking the cycle of chronic pain. Track your symptoms and note when discomfort spikes, Is it after a stressful interaction? Sitting too long? When the kids come downstairs for breakfast? Identifying triggers helps develop personalized strategies to calm your system and reduce flare-ups.

5. Movement is a Non-Negotiable for Pelvic Pain Relief

Movement isn’t just safe-it’s essential. Studies show that exercise and physical activity significantly reduce pain and improve function, especially in conditions like endometriosis or postpartum pelvic pain. At District PT, we combine the orthopedic and pelvic floor expertise to guide your movement to support healing without setbacks. Whether it’s walking, running, yoga or stability exercises, movement is medicine.