My Morning Routine for Pelvic Pain (Hint: It’s Not With Coffee)

I don’t know about you, but as someone who lives with pelvic pain, getting up and going in the morning can feel extra hard. My body often feels stiff, achy, and just… slow.

If mornings are a struggle for you too, here’s a simple morning routine for pelvic pain that doesn’t take much energy — but still supports your pelvis, your nervous system, and your healing.

1. A Morning Routine for Pelvic Pain Your Pelvis Will Love (2–5 Minutes)

You can do this lying in bed — or if you’re worried about falling back asleep, roll out your yoga mat, lie down with your feet planted, and let your body land.

• Place one hand on your heart, one on your belly

• Soften your belly

• Close your eyes

• Breathe gently down into your pelvis — especially your perineum, where your pelvic floor and root chakra reside

This practice grounds you. It connects you to your root — the space of safety, stability, and trust. And it invites movement into the pelvic floor without force or pressure.

I always recommend doing this first thing in the morning, before the stress of the day starts to build and before you’ve been walking around placing weight on your pelvic floor. It’s often easier to create soft, nourishing movement in the pelvic floor right when you wake up.

2. Ask Your Body, Not Your To-Do List

Once you’ve taken a few grounding breaths, ask yourself: How am I feeling right now?(Physically, emotionally, mentally, energetically)

Then go deeper with: What do I need right now to support my body, my pelvis, myself?

This could look like:

• Staying right where you are, simply breathing — because it feels so good

• Getting up and starting your day with more ease, because you feel more connected

• Inviting in some gentle movement like pelvic tilts, hip circles, or happy baby

  
  

Why This Matters

Giving yourself space to check in — before diving into the world — is one of the kindest things you can do for your body, especially if you live with pelvic pain. Breath is one of the most powerful tools you have. The more you let yourself use it, the more your body learns that it’s safe to soften, and the less pain and tension you'll experience.

So if you're looking to create a softer start to your day, try this morning routine for pelvic pain and see how it shifts your relationship to your body. Any epiphanies, put them down below! Stay radiant, Penny