Yoga for Healing Pelvic Pain
Yoga is a helpful adjunct tool to traditional medical care and pelvic floor physical therapy. How is yoga beneficial for men and women healing pelvic pain?
LENGTHENS RESTRICTED TISSUE
Yoga provides the opportunity to provide myofascial release to the organs (e.g. twists) and restricted myofascial planes (e.g. targeting the superficial back line with downward facing dog).
PRANAYAMA (BREATH WORK) SUPPORTS THE BIOMECHANICAL RELATIONSHIP BETWEEN THE PELVIC FLOOR AND THE DIAPHRAGM
When we inhale, the diaphragm and pelvic floor muscles descend towards the feet. We can use the breath to enhance this relationship and improve coordination. A much better alternative to being told, “you just need to relax!”
ADDRESSES THE NEUROSCIENCE OF PAIN
We can use yoga to change pain from being the primary expected response to movement. Creating a new movement vocabulary that is connected with the breath and supported by the nervous system. We can utilize the parasympathetic nervous system (rest and digest) to override the sympathetic nervous system’s fight-or-flight response.
IMPROVES COMORBIDITIES ASSOCIATED WITH PELVIC PAIN
Yoga has proven to be beneficial for hip pain, back pain, fibromyalgia, anxiety, depression, irritable bowel syndrome, urinary incontinence, and constipation, all which are often connected to pelvic pain.
ENHANCES THE MIND-BODY CONNECTION
By improving self-awareness, clients can often manage flareups with greater confidence and success.
NEUROMUSCULAR REEDUCATION
After receiving myofascial release, visceral mobilization, or other connective tissue mobilization, using movement in the newly gained range of motion is key. We have to teach the body that it is safe to move and yoga can augment the treatment received in the clinic.
THREE WAYS YOGA CAN HELP WITH PELVIC PAIN
1) BREATHING. As rehab professionals who treat chronic pelvic pain, we know how critical it is for our clients to learn how to downtrain the nervous system. Breath awareness and training are a useful tool in reducing sympathetic nervous system override. Yoga offers several types of pranayama, or breathing techniques. Integrating breath with gentle movement has proven to be highly beneficial for men and women with chronic pelvic pain. Simple belly breathing lowers heart rate, blood pressure, and anxiety levels.
2) GROUNDING. Grounding techniques decrease dissociation and anxiety. Two easy postures to practice in the clinic are Seated and Standing Mountain Pose (Tadasana). When practicing Seated Tadasana, practitioner will encourage patient to feel certain areas of the body while imagining a string lifting up the spine and through the top of the head. When practicing Standing Tadasana, offering the imagery of a magnetic pull from the soles of the feet into the earth.
3) BEING PRESENT. Negotiating medical systems can leave clients with chronic pelvic pain feeling traumatized. Sadly, the percentage of men and women who have experienced additional traumas (i.e. verbal abuse, sexual abuse) are quite high. Training the mind-body-spirit connection is helpful for the client to stay in the present moment rather than think about past painful experiences or anticipate future expectations of pain. The patient is encouraged to move at their pace and comfort level. Teaching gentle loving acceptance of themselves and where they are in their healing journey. An excellent book to read to enhance your understanding of the delicacy of this subject is Overcoming Trauma through Yoga by Emerson and Hopper.
If you want to learn more about working with Dr. Laura to address your pelvic pain, set up your free 15 minute phone consult here or contact her directly at laura@absolutekineticspt.com.
Blog post written by Dr. Laura Finnern, PT, DPT, CDN, CYI