The pelvis is situated below the belly button and above the thighs and hips. The pelvic area includes the tailbone, sacrum, and hip bones. People with pelvic pain might face a sharp, stabbing, or aching sensation anywhere around the pelvic region.
For particular individuals, the pain starts in another body part, such as the lower back or thighs, before spreading to the pelvis. Since many health problems can cause pelvic pain, there is no certain way to describe it. Because a female’s reproductive organs are situated within the pelvic area, pelvic pain is more common in women. A gynecologic condition often causes it.
Some general causes of pelvis pain can impact women, men, and children. These include constipation, bladder disorders, irritable bowel syndrome, hernia, kidney problems, and psychogenic pain. Pelvic pain treatment can be done naturally in these ten ways.
10 Ways To Relieve Pelvic Pain Naturally
1. Chiropractic Care
Chiropractic care can reduce pelvic pain linked to pubic symphysis diastasis. The condition occurs when the pubic bones are dislocated or separated.
In recent research, a 30-year old lady reported severe pain in the pelvis a week after childbirth. The pain felt like a dull, constant ache at the pelvic region. The pain grew severe at times. The lady reported that the pain affected her walking and lifting of her legs. Also, she felt pain in the lower back, which spread to her thighs.
Low-force chiropractic care was done to numerous regions of her body, including the sacrum, hip bones, and lower back. Trigger points were located, and manual compression was done to minimize tenderness. The lady also underwent stabilizing therapeutic exercises, including bridge, Kegels, and pelvic tilt. Additionally, she exercised using a stability ball.
Her pelvis pain improved instantly. After one and a half months of receiving pelvic pain treatment, she experienced progressive functional improvement. This treatment reduced her difficulty lying on her side, climbing stairs, walking, and standing up.
2. Pelvic Floor Physical Therapy
Physical therapy can assist in relieving pain in muscles and connective tissues. Also, it can aid people facing pelvic pain to learn how to stretch, control, strengthen, and relax their pelvic muscles. Some pelvic floor workouts can aid in reducing pain in the region by supporting the muscles of the pelvis, including the bladder, uterus, and bowel.
Factors that result in weak pelvic floor muscles include childbirth, lifting heavy objects, chronic coughing, pregnancy, and obesity. If the pain in the pelvis results from weakened pelvic muscles, you might try Kegel exercises.
You do the workout by contracting the pelvic muscles for about 10 seconds and releasing at the same time. Do ten repetitions. You can also find pain relief by doing squats and bridge pose.
3. Biofeedback Therapy
Biofeedback, a training program, assists patients in controlling involuntary physiological processes that lead to painful symptoms. This type of therapy can be utilized in managing tension and pain, anxiety, IBS, and other health problems that result from chronic stress.
According to research, biofeedback therapy can prove effective for pelvis pain; it triggers muscle relaxation and emphasizes muscular re-education that can offer symptom relief. Professional biofeedback therapists can determine how to reduce a patient’s symptoms by learning to control their involuntary physical behaviors.
Patients can learn how to minimize muscle tension that results in pain.
4. Cognitive Behavioral Therapy
Cognitive behavioral therapy, a popular psychotherapy, focuses on the significance of underlying thoughts and how they make an individual feel or act. For individuals who face pelvic pain due to trauma or emotional stress, psychotherapy treatments like cognitive behavioral therapy can prove themselves as beneficial pelvic pain treatment.
Cognitive behavioral therapy offers patients more control over their lives. It aids them in replacing harmful ways of life with beneficial and positive ones. According to research, cognitive behavioral therapy has been discovered to assist females with sexual pain disorders. These include vaginismus and vulvodynia, which can lead to pain in and around the pelvic region, uterus, vulva, and vagina.
A study published by the Association of Behavioral and Cognitive Therapies discovered that 80 percent of females participating in cognitive behavioral and physical therapy found relief from pain.
5. High-Fiber and Anti-Inflammatory Diet
Pelvic pain can result from many health problems that include inflammation. Hence, consuming a diet filled with anti-inflammatory foods can surely help. Concentrate on consuming a lot of omega-3 and anti-oxidant foods that will assist in healing the body.
According to the Journal of Child Neurology, a 2013 study found that the ketogenic diet can provide a successful anticonvulsant therapy that can relieve inflammation and pain. The keto diet includes anti-inflammatory foods such as leafy greens, broccoli, organic protein, seeds, olive oil, carrots, nuts, and coconut oil.
Studies also reveal that a diet rich in fiber can aid individuals with pelvic floor disorders, mainly resulting from digestive problems like constipation. Consuming a lot of veggies, seeds, and nuts can assist in regulating your digestion and relieving pelvis pain that results from straining while using the restroom or high pressure on your rectum or abdomen.
In addition to consuming anti-inflammatory foods, keep away from foods that increase the pain in the pelvic region. These include artificially sweetened beverages and foods, refined starches, excessive alcohol, and inflammatory packaged foods.
Quercetin refers to a flavonoid antioxidant that aids in fighting free radical usage and inflammation, which makes it an effective pelvic pain treatment. Taking a quercetin supplement can assist in treating the cause of pelvic pain, mainly when caused by inflammatory conditions.
According to The Urologic Clinics of North America, a 2011 study discovered that quercetin was essential for patients with complaints specific to organs involving pelvic floor spasms, prostate, and bladder. You can find quercetin supplements in numerous vitamin or food shops and online. You can also find quercetin in foods such as apples, blueberries, leafy greens, red wine, olive oil, peppers, cherries, and green tea.
7. Lie Down and Sleep with a Pregnancy Pillow
When pregnant, lying down should relieve your symptoms and help you find the source of the pelvis pain. If you are facing round ligament pain, lie on the painful side to get pain relief.
If you lie down but feel acute pubic pain after rolling over, you have SPD. When you experience pelvic pressure, lying down should help. Experiencing Braxton-Hicks contractions, cramping, or serious pelvic pressure that does not find relief after changing positions and lying down could indicate pre-term labor. Contact your doctor instantly.
Also, sleeping with a pregnancy pillow can relieve pressure on the pelvis by propping up the knees and keeping the hips parallel. Sleeping on the side and keeping the knees together can cause the top leg to drag the hip down and discomfort the hip and pelvis.
Therefore, sleeping with a pregnancy pillow between your legs can assist in relieving this pressure. If you have no pregnancy pillow, a regular pillow will suffice.
8. Yoga & Acupuncture
One of the numerous advantages of yoga is its ability to minimize pain and boost the quality of life. According to the Journal of Pediatric and Adolescent Gynecology, yoga poses like the fish, cat, and cobra could minimize the severity of pain in females during their menstrual cycles.
Yoga poses also minimized the severity of cramps and pain. This study shows that yoga can also treat pelvis pain since it assists in relieving pressure and managing gynecologic pain.
Acupuncture stimulates particular points on the body to minimize inflammation and pain. Many studies reveal the significance of acupuncture in relieving chronic pelvic pain in both women and men.
A study in Japan discovered that pelvis pain decreased drastically after five acupuncture treatments. Additional research supports the use of this treatment to reduce pain in the pelvic region and treat an inflammatory reaction that can lead to related pain.
Taking a hot bath or putting a hot water bottle or heating pad on the lower abdomen can relax cramping pelvic muscles. This popular treatment for menstrual cramps can provide instant relief when you feel pain in the pelvic region.
A 2001 study tested the efficiency of heating pads on 81 female participants with painful periods. It discovered that utilizing a low-level heating pad was as efficient as ibuprofen for relieving pain.
10. Turmeric and Herbal Supplements
Turmeric consists of anti-inflammatory properties, which are essential in minimizing pelvis pain. A 2013 study revealed that turmeric could inhibit estradiol, an estrogen form. This could assist in preventing growth.
You can find turmeric supplements in the form of capsules. The spice is usually included in teas and can also be added to meals.
Herbal or other supplements can assist in reducing pelvis pain symptoms, even though very little research has been conducted. It is vital to consult your physician before taking any herbal supplements; the FDA does not usually monitor herbs for purity, dose, and quality.
Final Thoughts on Reducing Pelvic Pain Naturally
Whether with an anti-inflammatory diet, high-fiber foods, yoga, acupuncture, or any other treatment on this list, you should find effective treatment for your pelvic pain.
While some of these treatments are easy DIYs like lying down and using a pregnancy pillow, others like acupuncture need the help of an expert.