Dr Haluk

exercises to relieve male pelvic pain

6 Exercises To Relieve Male Pelvic Pain​

Your pelvic floor is like a supportive hammock, cradling important organs such as your bladder, intestines, and reproductive organs. It’s a crucial part of your body, playing a role in functions like urination, bowel movements, and even sexual activity.

Pelvic floor exercises are like a workout for these essential muscles. They can strengthen them, making it easier to control bladder and bowel movements, and even alleviate discomfort in the pelvic area. Plus, they’re vital in preventing issues like pelvic organ prolapse, where organs start to droop due to weak pelvic muscles.

Think of your pelvic floor muscles as the unsung heroes of your body—they work hard to keep everything in place and functioning smoothly. So, taking care of them through exercises and proper maintenance is key to overall health and well-being.

Pelvic Pain Causes​

  • Pelvic pain can stem from various sources,
  • Hyperactive pelvic floor muscles
  • Tension in pelvic floor muscles
  • Stress
  • Recurring infections
  • History of sexual or emotional trauma
  • Conditions like endometriosis, fibroids, or prostatitis
  • Pregnancy or childbirth
  • Scarring
  • Tailbone injuries
  • Hormonal imbalances
  • Dietary factors

Pelvic pain is a complex issue, often influenced by a combination of these factors. Consulting a urology doctor or health practitioner is crucial to pinpointing the underlying causes of your symptoms. If you’re experiencing any of the listed symptoms, seeking guidance from a local pelvic floor specialist is advisable. They can provide tailored support and assistance.

What Are Pelvic Floor Exercises?​

Pelvic floor exercises or pelvic congestion syndrome natural remedies are essential for maintaining the strength and flexibility of the muscles that support your pelvic organs. While commonly associated with Kegels, these exercises encompass a range of movements tailored to both strengthen and relax the pelvic floor muscles.

To identify these muscles, you can mimic the sensation of halting urination mid-flow. However, it’s important not to perform these exercises while actually urinating, as this can disrupt bladder function and potentially lead to urinary tract issues.

Pelvic Floor Strengthening Exercises To Relieve Male Pelvic Pain

Pelvic floor strengthening exercises are crucial for maintaining pelvic health and can be incorporated into your daily routine to relieve male Pelvic pain. Here’s a set of exercises recommended by Prendergast: Exercise 1: Core Breath

  • Start by lying on your back with knees bent.
  • Take a slow, deep breath in, allowing your belly to rise.
  • As you exhale, gently draw your belly button in towards your spine, engaging your pelvic floor muscles.
  • Repeat this breathing pattern, focusing on the sensation of contracting and relaxing your pelvic floor muscles.
  • Perform this exercise daily, gradually increasing repetitions as your muscles strengthen.

Exercise 2: Knee Squeezes

  • Lie on your back with knees bent and feet hip-width apart.
  • Place a small pillow between your knees.
  • As you exhale, gently squeeze the pillow with your knees, engaging your inner thighs and pelvic floor muscles.
  • Hold for a few seconds, then release.
  • Repeat for three sets of 10 repetitions daily, gradually increasing intensity as you progress.

Exercise 3: Thigh Rotations

  • Lie on your back with knees bent and a resistance band around your thighs.
  • Keep your feet together.
  • As you exhale, gently rotate your thighs outward against the resistance of the band, engaging your pelvic floor muscles.
  • Relax and repeat for three sets of 10 repetitions daily, focusing on smooth and controlled movements.

  In addition to these specific pelvic floor therapy for male, incorporating core exercises into your routine can further support pelvic floor strength. Consider adding exercises such as planks, squats, lunges, and hip bridges to your workout regimen to enhance overall pelvic stability and function.

Pelvic Floor Relaxation Exercises

Let’s explore a simple pelvic floor exercise:

Pelvic Floor Drop & “Ass to Grass” Squat:
  • Start by lying on your back or sitting in a deep squat.
  • Imagine a balloon in your lower abdomen.
  • Inhale deeply, expanding the balloon downwards.
  • Exhale, relaxing back to your starting position.
  • Stand with wide feet, toes out, and lower into a deep squat.
  • Use a wall for support if needed.
  • Take deep breaths for 5-10 counts.
  • Repeat these movements multiple times daily, focusing on relaxation and controlled breathing.

Let’s try another pelvic floor exercise:

Exercise 2: Restful Deep Squat
  • Begin with your feet at hip-width distance and toes angled outward slightly.
  • Descend into a deep squat, allowing yourself to lower until you’re comfortably seated with your buttocks hovering just above the ground between your heels.
  • Adjust the spacing between your feet until you find a position that feels natural, ensuring that both feet remain firmly planted on the floor.
  • Take slow, deep breaths, focusing on relaxing the muscles in your lower body.
  • Hold this position for 30 to 90 seconds, paying attention to any signs of discomfort and stopping if necessary.
3rd one: Child’s Pose
  • Start by kneeling on the floor.
  • Gently sit back onto your heels, bringing your feet together and keeping your knees apart.
  • Lean your body forward, allowing your chest to rest on your thighs and your forehead to touch the ground.
  • Find a comfortable position for your hands: you can place them behind your back, by your sides, or stretch them out in front of you.
  • Take slow, deep breaths as you hold this pose for 30 to 90 seconds.
  • If you feel any discomfort, ease out of the pose gently.

Insider's Takeaway

If you’re dealing with pelvic pain or leaks, don’t worry! Pelvic floor exercises can help you feel better. They’re easy to do and don’t need any fancy equipment. Just do them regularly, and you’ll start feeling improvements. It’s like having a secret way to feel better, right when you need it!
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