Pelvic Pain : When to Stretch? When to Strengthen?

You probably have asked yourself should I be doing stretches or resistance based exercises?

I know I have been asked this a few times.

To answer this I'm going to paraphrase from a book I'd recommend.

We think it’s empowering to push through pain, but pushing through leads to setbacks. Fighting against the pain puts your brain on high alert. fortifying that pain is dangerous.

• The way out - Gordon, Alan,
  

The answer is both… however. Loading the pelvic floor while pain is high leads to more discomfort.

• Reinforcing this uncomfortable circle.

• Sensitising your brain further.

• Leading to further frustration, anxiety and fear.

So what is the way out?

When the pain is high, manage those symptoms.

• Down training

• Green exercise

• Stretches

Avoid comfort eating, and other vices that reinforce this pain cycle.

Strengthening in a phased approach ( i’d recommend a pelvic health specialist to guide up, but i am biassed) at the point when pain is more manageable.

Why is this important?

• Teaches the brain that loading is safe

• Develops further neuroplasticity

• Builds stronger tissues/muscles.

This can be a tricky line to cross and setbacks are seen quite frequently at this point. But don’t panic, you got this.

This is way i always recommend a phased switch here, especially with men who have been suffering with this for a longer amount of time,

Remembering setbacks as horrible as they seem can be a tool to build resilience, teaching you not to panic with painful flare ups.

If you want a step by step plan personalised to you and where you are in your recovery let us know. We specialise in helping men recover from pelvic symptoms such as pelvic pain and would love to help you too.

For more information feel free to reach out.

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