Pelvic Pain
Incontinence

Exercises To Calm Frazzled Nerves & Lower Pelvic Pain

Sometimes bladder leaks come with both emotional and physical pain. If your bladder or pelvic pain just won’t go away and its getting on your nerves, our friend Evelyn could have the answer for you. She’s a pelvic physical therapist from New York and here, she shares with us how our nerves can sometimes wreak havoc with our insides. She also has some insights for how to work with (and not against) your nerves to calm the pain. So, if you’re looking for a few tips on how to relax your nerves (and who isn’t?), then read on! 

Persistent Pelvic Pain And Your Nerves

If you’re experiencing pelvic pain, bladder pain or dysfunction for more than 4 months, your nervous system may need some extra loving care. If your doctors and their tests have ruled out any active infection, or pathological tissue causes, and medications haven’t healed your issues, your nervous system may be contributing to any ongoing discomfort.  

Our autonomic nervous system helps us breathe, digest, and eliminate without us ever having to think about it! There are 2 parts to this system: the sympathetic (”fight or flight”) and the parasympathetic (”rest and digest”). For optimum body function and feeling good, we strive to have a harmonious balance between the two. If you are persistently experiencing emotional threats, high stress or anxiety, your sympathetic (“fight or flight”) nervous system can become overactive, sounding the alarm bells in the brain. The brain responds to the incessant alarm by sending pain chemicals, usually to an area of the body where you’ve had prior issues. So if you have a history of bladder pain or lower back pain, you might feel ongoing discomfort in these areas. 

The sympathetic nervous system, “S” for Store or Stress, is involved with keeping continence, being tense, and being ready to run or fight. So going to the bathroom in this state is difficult.  The parasympathetic nervous system, “P” for Pour, is involved in the release and effortless flow. So going to the bathroom is easy. The parasympathetic enhances our body’s ability to rest, reproduce, repair and digest. When channeling the parasympathetic nervous system, the brain sends more happy chemicals like dopamine or endorphins and less pain chemicals.  

How To Ease Your Pelvic Pain

Here are some exercises we teach our patients to elevate feelings of calm and decrease pelvic and bladder pain.

Diaphragmatic Breathing 

This exercise stimulates the vagus nerve which elevates the parasympathetic nervous system. With each deep inhale, the diaphragm and pelvic floor both lengthens and lowers. As you exhale, they return to their resting upward dome position. Here’s how to perform:

  • Position yourself on your back with head and legs supported by a pillow.
  • Place one hand on the stomach and the other on the chest.
  • Inhale for a count of 3 feeling your hand on your stomach gentle moving up.
  • Exhale for a count of 5, feeling your hand on your stomach lowering. Your hand on your chest keeps relatively still throughout.
  • Repeat 10 times. Do this first thing upon awaking every morning.

 

Happy Baby Pose

This exercise further relaxes and stretches the muscles of the pelvic floor. 

  • Lie on your back. 
  • While keeping your lower spine in contact with the ground, bring one knee then the other knee towards your chest. Grasp both heels, or ankles, or shin bones (whichever is most comfortable for you). 
  • Let your knees fall out to the sides and towards the ground while you relax your pelvic floor. 
  • Do 10 diaphragmatic breaths while maintaining this position. Do twice a day.

Seated Pelvic Floor Relaxation 

This exercise helps you become aware of the sensation of a calm, relaxed body.

  • Sit comfortably on a chair – you can rest against the back of the chair with cushions.
  • Inhale and visualize your pelvic floor muscles softening down towards the chair seat.
  • Exhale as your pelvic floor naturally returns to its resting upward position. 
  • With each exhale focus on a different area of your body: jaw, shoulders, glutes, inner thighs, and lower abdomen, becoming more soft and supple.
  • Do for 2 minutes. Do twice a day.

 

Looking For More?

No matter how many months or years you’ve had persistent bladder/pelvic pain with awareness and practice of these techniques you may notice less pain. The staff at EMH Physical Therapy in NYC offer many more techniques to calm an overactive nervous system and heal pelvic pain, so contact us anytime. 

Is an unruly bladder one of the things that’s stopping you from living your best life? Lily Bird can help. Lily Bird has you covered with pads and underwear delivered right to your door. Start your trial today.
 
By Evelyn Hecht, PT, ATC, at EMH Physical Therapy in NYC