Nervous System Support for Pelvic Pain: 3 Things to Do Right Now

When living with pelvic pain, I often come across people asking me:

“What stretches can I do to help with my pain?”

These people often live with tension in the pelvic floor - where the muscles are struggling to fully relax and lengthen.

And if you stick around these parts of the neighbourhood, you will definitely come across yoga poses and stretches that can help support pelvic tension and pain. However, sometimes the answer isn't just stretching - often times we actually need to go a bit deeper.

If your nervous system is in a constantly dysregulation, your body may continue to hold onto tension - no matter how much stretching you do.

You are a complex being, your body is complex, your emotions are complex - and during stressful seasons of life, the nervous system can begin holding patterns of tension, protection, shutdown, or overwhelm.

So today, I’m sharing some nervous system support for pelvic pain tools.

Keep in mind: we are all on different journeys in life, and if any practice feels too heavy - ease out of it.

As always, listen to what feels supportive, expansive to you, and don't force a practice that doesn't feel aligned.

Nervous System Support for Pelvic Pain

1. Notice the Ground Beneath You

When landing in a meditation we are often guided to close down the eyes and go inward immediately. But for someone who feels anxious, overwhelmed, or disconnected from their body, that can sometimes feel like too much too soon.

Instead, begin externally.

Notice:

• the ground beneath you

• the support holding your body

• where your body meets the earth

How does it feel to land where you are right now?

Where can you feel the earth against your body?

What parts of your body are actually in contact with the earth?

What would it feel like to melt a bit deeper?

Sometimes regulation begins with simply noticing that you are supported.

2. Give Yourself a Hug & Gently Sway

Touch can be such a powerful tool, and if you're like me and you might live by yourself and don't receive a lot of hugs - hug yourself. Wrap yourself in a blanket like a little burrito. When emotions feel intense, I like to give myself a hug and gently sway from side to side. The swaying can help support nervous system regulation but stimulating the parasympathetic nervous system - rest & digest.

helps to regulate your nevosu system by influencing the parasympathetic response. If you are ever meditating and find it hard to just "sit there" (by the way, there are several different types of meditation), add in a slow sway and notice how what shifts in your body, breath, and emotional state.

3. Sigh It Out, Baby

When we hear someone sigh, we often assume something is wrong.

But sighing is actually a very natural way for the body to release tension and regulate breath, of "letting go".

I love using intentional sighs when I feel:

• overwhelmed

• irritated

• annoyed

• or to just cleanse my energy
  

Inhale through the nose, exhale (perhaps loudly) through the mouth. Repeat at least 3 times and notice any lingering sensations.

Let it go, baby.

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How can you take some time to meet yourself where you're at? Regulating your nervous system doesn't have to be something major, it can be all the small, supportive tools that you put together.

Want More Nervous System Support?

Inside the Pelvic Health Yoga membership, we practice movement, breathwork, meditation, and myofascial release specifically for people living with pelvic pain and overactive pelvic floor muscles.

If you want to learn tools to regulate, release and support - this space is for you.

Your first 7 days are free, come join us!

Stay radiant, Penny