Morning Routine for Pelvic Pain: 3 Simple Things to Start Your Day With Less Tension
- Penny Petersson
- Nov 17, 2025
- 3 min read
Getting up in the morning may be one of the hardest parts of living with pelvic pain — either you wake up already hurting, or you feel so drained you can’t imagine finding the energy to support yourself through the day.
So today I’m giving you 3 simple things you can do each morning for less pelvic pain. And yes, they’re intentionally simple — because:
1. These practices actually help ease pelvic pain, and they don’t require a ton of effort.
2. If you’re looking at these thinking, “This is way too simple,” someone else is looking at them thinking, “This feels impossible.” If the latter is you — start with one and build from there.
Let’s dive in.
1. Pelvic Floor Breathing (Diaphragmatic / 360° Breath)
When building a morning routine for pelvic pain, pelvic floor breathing is one of the most effective and gentle tools you can start with.
I call it Pelvic Floor Breathing because my intention is for you to focus on the pelvis and send all your magic there. Pelvic floor breathing is simply diaphragmatic breathing — also known as 360° breathing.
I talk about breath all the time because it’s such a powerful tool:
It shifts your state
It calms your nervous system
It creates gentle internal movement (yes, in your pelvic floor!) without you physically moving
And practicing this first thing in the morning is ideal — because you haven’t yet added the stress, tension, posture habits, or movement patterns from the day that can make it harder to feel what’s going on in your body.
Why pelvic floor breathing matters:
Helps the pelvic floor move naturally with the inhale/exhale
Reduces overactivity and tension
Supports emotional, energetic, and mental well-being
Builds foundation for long-term pain relief
Mini practice:
Place your hands on the lower sides of your ribcage.
As you inhale, feel the ribcage expand front–back–sides (360°).
Remember: when your diaphragm descends, your pelvic floor descends with it.
Feel the expansion under your hands, soften the upper chest, relax the belly, and imagine sending the breath into your pelvic floor.
Practice for 2–5 minutes in bed or on the floor.
2. Add These Poses to Your Morning Routine for Pelvic Pain Relief
If you want a gentle way to support your overactive pelvic floor in the morning, adding a simple pose can help your body relax while you breathe.
If lying still and “just breathing” feels pointless to you (it’s not!), or if you need something more physical to feel like you’re doing something for your body — try adding a gentle pose.
Two options that support the nervous system, the pelvis, and your overall sense of grounding:
Legs Up the Wall
Benefits:
Takes weight off the pelvic floor
Eases low back pain
Supports the lymphatic system
Downregulates the nervous system
Stretches the backside of the legs
How to use it: Place your hands on your lower belly. Feel the breath expand into your pelvis as the hands rise and fall with each inhale and exhale.
Child’s Pose
Benefits:
Opens the back body, hips, and glutes
Supports gentle decompression of the spine
Encourages slow, deep breathing into the back and pelvic floor
Provides emotional comfort
How to use it: Let your belly melt against your thighs. Breathe into the back body and pelvis. Soften into each exhale.
These poses add structure and comfort for those who struggle with pure stillness — and they create gentle, opening movement through the pelvis while you breathe.
3. Drink Your Water
Hydration. Hydration. Hydration. Hydration is an often overlooked part of a morning routine for pelvic pain, but it’s essential for supporting the bladder, bowels, and fascia.
Whenever I teach morning classes and cue hydration, people often think they don’t need water because it’s not a “workout.” But in the morning, you always need water — because you just went 6–9 hours without any.
Why hydration matters for pelvic health:
Hydrates fascia (your connective tissue)
Supports bladder + bowel function
Helps reduce inflammation and tension
Prevents you from restricting water when you have pelvic pain(which actually worsens symptoms!)
These 3 things may feel tiny or insignificant — but they make a huge difference for your pelvic health and overall well-being.
Want more tools to support your pelvis?
If you’re looking for daily support, gentle movement, breathing practices, and a space to finally feel connected to your body…
A juicy, supportive space for people living with pelvic pain + tension, with classes designed to help you ease and manage your symptoms through movement, breathwork, and body awareness.
Stay radiant, Penny
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