Mind-Body Resources for Pelvic Pain

Pelvic pain is a common experience that is not given enough focus. Many people experience symptoms of pelvic pain or pelvic floor dysfunction without realizing, which can include painful sex, frequent or painful urination, painful bowel movements, low back pain, hip pain, and tailbone pain. There are numerous possible reasons a person may experience pelvic pain, including endometriosis, adenomyosis, menstrual cramps, fibroids, urinary tract problems, IBS or IBD, prostate issues, and muscular and skeletal problems. Myofascial pelvic pain is common presentation, which includes tight pelvic floor muscles and fascia. Pain is often multifactorial and can stem from trauma, childbirth, posture, or stress. For those experiencing neuroplastic pelvic pain, I’ve included additional resources here.

I’ve included a mix of mind-body resources below including one specifically for those living with Hypermobile Ehlers-Danlos Syndrome (hEDS) or who are on the Hypermobility Spectrum. Check with your medical provider first if these routines are safe for you to practice.

Foundational Practices

10-minute 3D breathwork class for pelvic health.

Learn how the diaphragm moves and how diaphragmatic breathing can enhance the awareness of the pelvic diaphragm.

Emotional Freedom Technique

Guided Emotional Freedom Technique (tapping) routine for pelvic pain.

Mind Body Approaches

Dr. Bri’s 3-minute miracle for pelvic health.

Feldenkrais

Reducing tension in your pelvic floor by Deborah Bowes.

A seated Feldenkrais practice for the pelvis.

Somatic Practices

A somatic practice for pelvic tension.

A somatic practice for frequent urination.

A somatic yoga practice to release the hips and pelvis.

Explanation of how nervous system dysregulation manifests both physically and emotionally.

Hypermobile Ehlers-Danlos Syndrome (hEDS) and Hypermobility Spectrum

Resources for a hypermobile pelvis for issues including hypertonic pelvic floor, prolapses, hernias, and bladder/constipation problems.

I like for people to have some tried and true resources that can help with pelvic pain including pain flare ups. Having regular somatic practices to return to can create a sense of safety through additional predictability and routine.