3 Everyday Habits That Might Be Keeping You Stuck in Pelvic Pain

Living with pelvic pain can be exhausting - not just physically, but mentally and emotionally too. And sometimes, the last thing you want is another long list of things to add to your routine. Because let’s be honest… if it feels too hard, you’re probably not going to do it.

That’s why in this space, I keep it simple. Easy shifts. Gentle awareness. Practices that actually fit into your life.

So today, let’s look at 3 everyday habits that might be keeping you stuck in pelvic pain - and how you can mindfully shift them to support your body and find more ease.

1. Clenching Your Abs All Day

Why it matters: Constant “holding” sends the message of tension to your whole system and limits the pelvis’ ability to release.

You might do this without even noticing - your nervous system slipping into “protection mode,” bracing against something it perceives as unsafe. Or maybe you started consciously sucking in your belly because you felt a flatter stomach was more “acceptable.” Over time, that conscious choice often becomes unconscious… and your body never really gets a chance to soften.

If you’ve been to one of my yoga classes, you’ve probably heard me say: “Is there a way you could find some softness in your beautiful belly and let it move with the breath?”

I say this for three reasons:

1. To help you notice if you’re holding without realizing it.

2. Because constantly sucking in your belly impacts your pelvic floor and makes it harder to release tension.

3. To gently challenge your relationship with your body - if the word “beautiful” feels triggering, that’s something worth exploring with compassion.

   
   

💡 Try this: During your yoga practice, make it your safe space to let your belly go. As you combine this with nervous system regulation practices, you teach your body it’s safe to soften. Over time, this softness can ripple into your daily life - and maybe even help you find new love for your belly, exactly as it is.

2. Holding Your Breath During Movement

Why it matters: Breath holding creates tension in the diaphragm and pelvic floor, keeping the body locked in a gripping pattern.

Whether you’re doing pelvic physio exercises or starting out with pelvic floor yoga, notice if you’re holding your breath. When you hold, the diaphragm and pelvic floor lose their natural rhythm they’re meant to move with the breath, not against it.

Instead of setting a timer for child’s pose, what if you held it for 8–10 mindful breaths? Inhale into your belly, your pelvis, your back body. Notice how each exhale allows for softening.

Instead of doing 5 cat/cow reps, what if you moved with the breath? Inhale → cow. Exhale → cat. Let your breath guide your movement, and let your movement guide your breath.

It’s such a simple shift, but it changes everything.

3. Sitting the Same Way, All the Time

Why it matters: No posture is “bad.” The problem comes when we repeat the same one, day after day.

Think of it as “postural habits.” Always slouching into Netflix posture, always crossing the same leg, or always shifting your weight onto the same hip when you stand - over time, these create imbalances that your pelvis has to manage.

Right now, as I write this, I’m sitting cross-legged (Easy Pose) with my less familiar foot in front. It feels a little awkward, but that’s the point - I’m reminding my body there are other options.

💡 Try this: Notice how you usually sit. Could you switch the leg that’s on top? Place a pillow under your hips? Or simply shift your weight to the other side when you stand? It may feel uncomfortable at first, and that discomfort is a signal: your body is used to one way. Playing with variety helps bring balance back into your system.

Everyday Habits and Pelvic Pain: Small Shifts, Big Relief

None of these habits make you “bad” or “wrong.” They’re just patterns - patterns that your body has learned over time. The empowering part is this: you can teach your body new patterns, too.

When you soften your belly, move with your breath, or shift how you sit, you send signals of safety to your nervous system. Those tiny choices add up - and over time, they help ease tension, reduce pain, and bring more balance into your pelvis.

By bringing awareness to these everyday habits, you give yourself more choice, more ease, and more space for healing.

💗 And if you want support in actually practicing these shifts - not just reading about them - my Pelvic Health Yoga Membership is where I guide you through gentle, nervous-system friendly practices that help your pelvis release tension, find softness, and feel safe again.

Join here, and start with a free trial!

Stay radiant, Penny