Did you know that physical exercise can be helpful for chronic pelvic pain? The key is finding the correct type and intensity of exercise for YOU! Some women respond well to cardio or impact exercise, whereas others find this flares up their symptoms!

As with many things in health care, there is no one right or wrong type of treatment (in this case exercise) and you may need to try a few options before finding what’s right for you. If one type of exercise does not work for you, do not be afraid to try another!

Here are a few helpful tips

✔Start with light weights- 2 x 1-2kg weights (or even 2 cans of vegetables). No weights are also fine in the beginning

✔Start with 12-18 repetitions. If you cannot get to 12, choose a lighter weight

✔Aim for strength training 3 times per week

✔DOMS (delayed onset muscle soreness) is normal- this lasts 1-2 days. This will usually improves after 2-3 sessions

✔If YOUR pain feels worse, reduce your repetitions or your weights

✔Try to be consistent. It’s better to do gentle exercise regularly, than to go all out and trigger a flare up!

✔Try some gentle pelvic stretches afterwards- this can be a great way to unwind and ease any pelvic tension!

Most importantly, seeing a health professional can be most helpful to assisting you in finding the right type of exercise for you! This is especially important if you are new to exercise. Look for someone who has experience in chronic pain, preferably with experience with pelvic pain. This would usually be a physiotherapist or exercise physiologist.