Yoga For Pelvic Pain
I became a physical therapist before I became a yoga teacher, but almost simultaneously as I grew my patient load, I was drawn to more yoga classes for myself. As a physical therapist, I was working to help others find pain relief and restore function. As a yogi, I was finding my way to several classes per week. While my personal practice deepened, I realized how empowering yoga is, and how the work on my mat often mirrored the work that my patients and I were doing together to reach their goals. This inspired me to become a yoga teacher and blend my work as a physical therapist with the teachings and practice of yoga.
In pelvic health physical therapy, we treat many conditions that include symptoms of pelvic pain. Pelvic pain is described as pain located anywhere within the lower abdomen and pelvic region and can involve the bladder, bowel, digestive and/or reproductive systems. In addition, the pelvic floor muscles which function to support the visceral organs, and wrap around the urethra, vagina (female) and anus play a huge role in optimizing these systems as well as our sexual health. Chronic pelvic pain affects an estimated 1 in 7 women in the United States and can lead to significantly decreased quality of life. In the treatment of these conditions, yoga can serve as a powerful and empowering tool throughout the healing process.
So, why can yoga be so helpful?
BREATH
Yoga requires us to connect to our breath and tune into the present moment. In becoming aware of and being intentional with our breath, it leads out of the “flight, fight, or freeze” state, stimulating the parasympathetic nervous system and allowing us to tap into a calmer, more grounded state. This effect on our autonomic nervous system can improve pain significantly. Our breath also helps to move the pelvic floor muscles. When we inhale our pelvic floor muscles lengthen as our diaphragm contracts and lowers. Breathing intentionally promotes mobility within the pelvic floor and abdomen which can help improve pain conditions.
VOCALIZATION
Chanting, humming, singing, and other vocalization practice activates the vagus nerve which stimulates the parasympathetic nervous system as well. This, like breathing, leads to an improved sense of calm and decreased tension holding patterns in the body. Since pelvic pain is often related to increased tension and hyper-activation of the pelvic floor and abdominal muscles this may be very helpful to healing pelvic pain. Have you ever wondered why you feel so calm after chanting AUM at the end of class?
TUNING INTO THE BODY
Yoga encourages us to tune into the sensations within our body and the subtle changes that occur as we place our body into and through intentional shapes and movement. This strengthens our body awareness and mind-body connection which can improve our overall sense of ease and safety in our body.
MOBILITY
Yoga asana by nature involves many variations of multiplanar movements and shapes and this promotes joint and soft tissue mobility. This includes passive flexibility as well as working on controlling the movements through space. This in combination with breath improves overall mobility of muscles and fascia within the trunk, abdomen, hips, legs, and pelvic floor.
STRENGTH & BALANCE
A more active yoga asana practice can improve overall strength and stability of the body. Sometimes, contributing factors for pelvic pain may include muscular weakness or imbalances throughout the spine, core, hips and lower body. A physically challenging yoga practice may help improve pelvic pain with an appropriate sequencing to highlight and improve deficits.
Interested in learning a few of our favorite yoga poses for pelvic pain? Stay tuned for Yoga For Pelvic Pain Part 2!
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