– Do you wish to ease your pelvic floor organ or pelvic floor pain?
– Plus, are you looking for quality physical therapy techniques that help reduce your pelvic floor muscle tension/pain?
If so, you will learn about effective pelvic floor physical therapy to overcome any tension and discomfort in the pelvic region.
So, continue reading!
10 Pelvic Floor Physical Therapy Techniques to Ease Pain and Muscle Tension
1. Hands-on Pelvic Floor Physical Techniques
To cure pelvic floor dysfunction, its respective physical therapists offer effective hands-on external and internal therapy. However, since every individual is different, determining a universal pelvic floor PT can be daunting.
Quality physical therapists cater to each sensitive need of every individual and begin with external therapy. And only when they see that an individual is ready for internal therapy can these therapists move forward.
Some of those standard external physical therapies to treat pelvic pain are as follows –
– Nerve release therapy
– Myofascial release, or deep tissue manipulation
– Joint mobilization therapy
– And skin rolling therapy
2 Technology-based Pelvic Floor Therapy
Besides hands-on pelvic floor therapy, you can also go for these technology-based treatments to treat your pelvic floor muscle tension.
- Electrical Stimulation – it helps determine pain/spasms in the pelvic floor muscles. And one can either choose to use it in the presence of a therapist who specializes (s) in pelvic floor physical treatment!
- Dilators – one needs to insert it inside the female genitalia to stretch tight tissues.
- Interferential Therapy – It is another variant of electrical stimulation which helps alleviate muscle spasm, pain. One can use them at home too under the supervision of a physical therapist.
3. Avoiding Standing or Siting For a Long Duration
Often pelvic floor aches and muscle spasms can result due to prolonged standing or sitting. That’s why one simple pelvic floor physical therapy that experts recommend is taking that load off and lying down for some time.
Also, keep a pillow beneath your knees or in-between your legs. This will help reduce the abdomen weight from your pelvic floor. Also, read the best weight loss workout plan for beginners
Remember, being in an upright or antigravity position can put a lot of load on your pelvic floor. So avoid standing or sitting for a long duration.
In addition to these, notable physical therapists recommend the following tips.
- Refrain from sitting on round rubber rings. They help increase the load on your pelvic floor muscles.
- Avoid any slumped sitting postures. Doing so not only helps you maintain your lower back curves while sitting. But, it also helps alleviate any pelvic tension and spams.
- Also if, possible, try to use a pelvic support cushion. This, too, helps reduce pelvic pain and tension.
4. Using Heat Treatment
Studies reveal that heat treatment is another effective pelvic floor physical therapy known to reduce pain and muscle spasm. Quality physical therapists recommend applying moist heat (a warm pack with a towel under your knees lying down) for 15-20 mins.
5. Floor Physical Therapy Relaxation Regime
Respective physical therapists also recommend adopting and practising pelvic floor relaxations regularly. This will help those tight and aching pelvic floor muscles to be at ease.
Here’s A Look at Some Relaxation Methods –
- Lay down by keeping a pillow underneath those knees for 25 mins every day. Of course, you can apply a warm pack too in place of a pillow to ease any pain or discomfort.
- Diaphragmatic breathing (breathing into the diaphragm), similar to yoga breathing, is another means of relaxing your pelvic floor muscles. Do it every day.
- Gentle perineal bulging is bulging the pelvic floor gently. However, for this, you will need the assistance of your physical therapist. And the reason being, if you accidentally bulge it too strongly, it can increase the muscle spasm.
Also Read: Best Stress Relief Exercises to Be as Fit as a Fiddle
6. Progressive Strengthening Exercise Therapy of The Pelvic Floor Muscles
You can also take the help of your physical therapist and involve yourself in progressive relaxation. In this, every muscle right from the feet to the neck to your face receives complete relaxation. Deep tissue manipulation/myofascial release is one technique that your therapist can try.
Some of the popular progressive strengthening exercises to try out are as follows.
See: Top 10 Best Leg Workout for Stronger Legs
a) Kegel Exercises –
To do this exercise sit in a comfortable position, close your eyes, and focusing on those muscles which can restrict urinary incontinence. Look to tighten those muscles as much as possible and hold the position for 5 seconds. Repeat this 10 times every day. You can also do this by crouching on all fours or lying down.
Also, read 3 Most Importance of Daily Exercise for Teenagers
b) Rapid Squeeze and Release Movement –
sit in a comfortable position and squeeze the pelvic floor muscles. Once done, release them without sustaining any contraction. Hold the position for 5 seconds and repeat this exercise 10 times every day.
c) Bridges –
This exercise involves contracting your buttocks and pelvic floor muscles and lifting the latter off from the ground. Lift as high as many inches as you can and then holds the posture for 8 seconds! Repeat this 10 times every day. The whole point of this exercise is to achieve stronger pelvic floor and buttock muscles.
See Why you Feel Lower Back Pain After Workout and How to Get Relief
d) Squats –
While performing squats, you should aim for shallow and narrow squats. They will be more beneficial for you. And to help you perform these squats the right way, take help from your physical therapist.
7. Bowel Emptying Technique to Manage Bowel and Bladder Issues In Your Pelvic Muscle Tension
Bowel and bladder issues commonly take place with your pelvic floor muscle spasm. However, you take care of this issue with appropriate bowel emptying techniques. This therapy is one popular pelvic floor physical therapy that reduces strains and discomfort in your pelvic floor muscles.
When performing the bowel emptying technique, be sure to use the right stool, which proves easy to pass. If your stool is hard, then you can also benefit by using stool softening foods such as –
- Vegetables
- Fruits
- High-fibre cereals
- Fibre supplements
- Snacks like chocolate or popcorn
- And additives like Mannitol or Sorbitol
In addition to these, notable physical therapists also suggest drinking 2 litres of water every day.
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8. Performing Other General Workouts To Ease Pelvic Tensions
Some studies also reveal that performing specific exercises helps cure pelvic tension and muscle spasms. Those exercises include as –
– Posture exercises
– Gentle water walking exercise
– Gentle stretching of thigh and buttock muscles
However, do listen and follow your therapist’s instructions and guide when performing these workouts.
See – Top 10 Importance of Stretches Before Workout
9. Treating Other Co-Existing Pelvic Conditions
In terms of manual pelvic floor therapy, you should look to treat your other co-existing conditions in your pelvic floor muscles or connective tissue(s). Some of those conditions may include as –
- Pelvic joints
- Lower back issues
- Tailbone problems
Your physical therapist will determine your condition and recommend appropriate treatments to treat those co-existing conditions and relieve pelvic tensions.
Also read: Thoracic Radiculopathy ~ 5 Things You Must Need To Know
10. Lastly, Admitting into A Pelvic Floor Physical Therapy Rehabilitation Centre
Lastly, if neither of these pelvic floor physical therapy techniques proves successful in easing your pain, then admit yourself into a pelvic floor physiotherapy rehabilitation centre.
That team may consist of a physiotherapist, gynaecologist, general practitioners, and even a dietician to help cure your pelvic floor spasms and discomfort. And together, they will follow a multidisciplinary approach to manage your overactive pelvic floor muscle tension.
So, there you have it. Above mentioned pelvic floor physical therapy techniques can help significantly easing pain and muscle tension!
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