Why are Relaxation Practices So Crucial for Pelvic Pain? There are Three Significant Reasons:
- Nervous System Oversensitivity
- Stress & Anxiety
- Tensed and Clenching Muscles
Nervous System Oversensitivity
Many studies suggest that ongoing and worsening pain may be caused by oversensitivity of the nervous system. But what does that mean?
Our nervous system becomes hyperactive to protect us when we are in persistent pain. It starts to perceive anything that stresses us as a possible threat and becomes more sensitive to stimuli. This heightened sensitivity worsens as the pain and our mental and emotional reactions to it persist.
Regularly practicing down-regulating the nervous systems (using methods listed below) can make the nervous system less reactive to stimuli and improve symptoms.
Stress & Anxiety
When we experience pain, we worry about it. Why is it happening? Is there something wrong with me? Symptoms may make us scared, sad, angry, ashamed, or any combination of emotions. These emotions can keep us in an ongoing stress response, affecting our breathing, muscles, and peace of mind.
Regularly practicing techniques to reduce stress and anxiety (using methods listed below) can make the nervous systems less reactive to stimuli and improve symptoms.
Tensed & Clenching Muscles
As mentioned above, stress and anxiety affect our muscles. They cause clenching and holding of muscles in the jaw, neck, shoulders, back, abdominals, and the pelvic floor. In fact, the pelvic floor muscles are some of the muscles in the body that react the strongest to stress, as they are innately connected to our primal survival instinct. Think of a dog tucking its tail between its legs when scared or threatened. Humans unconsciously do the same thing. This clenching can exacerbate pain conditions (or cause them) because these contracted muscles constrict the nerves that run through the pelvis and innervate the pelvic organs.
According to a study published in PubMed, when treating PFD, it is difficult to differentiate between where pelvic pain comes from – the muscles or the organs – since the same nerves innervate both.
This means regularly practicing techniques to down-regulate, reduce anxiety, and release chronic tension can improve symptoms in both muscles and organs.
Why are Relaxation Practices So Crucial for Pelvic Pain? Using a Whole-Person Approach as a Solution
Pain hurts, and it is stressful to hurt. Worrying about what is hurting and why keeps us in a stress response, adding to the clenching of muscles. Doing a couple of stretches here and there and/or trying some breathing might not be getting the results you are looking for. Our pelvic floors are not lone pieces-parts. They are an amazing part of our whole body, our whole being.
A whole-person approach to healing is what’s needed. A program that includes:
Guided Breathing. Proper breathing is essential for initiating the relaxation response within the nervous system and bringing suppleness to the pelvic floor. This is simplistic, as the core and the pelvic floor play a crucial role in our intra-abdominal pressure system, which affects our whole being.
Movement. Movement (which includes stretching and possibly strengthening, depending on the pain level and treatment goals) is essential for helping held muscles release and for releasing chemicals in the brain that help us feel better and relax.
Self-awareness and contemplative practices. These practices help us notice what is happening with our breath, in our bodies, and in our minds. Think of when you jump on a train of thought that takes you down the anxiety tunnel track. Before you know it, you are completely stressed and worrying about things that probably aren’t even true. Learning to notice when you board that train and step off (switch thinking to something positive) greatly reduces stress and anxiety and the muscle clenching that goes along for the ride.
Guided imagery. Guided imagery can include guided relaxations and incorporate breathing and practices to develop self-awareness. They are helpful for feeling and fully inhabiting our bodies, which we sometimes block out when pain has persisted.
In Short
How we breathe, move, think, react, and our daily habits all contribute to pelvic floor dysfunction, and compressed nerves from overactive muscles can cause pain in both muscles and organs. A whole-person approach to relaxation practices for pelvic pain and overall well-being can be a game changer, whether you are in physical therapy, under medical treatment, or trying to navigate things on your own.
Want to Learn More?
Schedule a Complimentary Consultation to Discuss Creating A Program for You!
As an experienced certified yoga teacher and yoga therapist, Alicia is committed to promoting women’s wellness and helping them achieve their health goals. She specializes in curating yoga therapy programs for anxiety and chronic pain conditions including back pain and pelvic floor dysfunction. Visit www.AliciaCugliettaYoga.com to learn more about her and her online and in-person programs, or follow her socials:
https://www.facebook.com/AliciaCugliettaYoga/
