Rapid Pelvic Pain Relief with Pelvic Floor Spasm | 4 Expert PHYSIO Home Treatments
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- Опубліковано 1 чер 2024
- Rapid relief from pelvic pain and pelvic floor spasm with 4 Pelvic Floor Physiotherapy home treatments for women and men. Pelvic Floor Physiotherapist Michelle Kenway www.pelvic exercises.com.au shows you how to quickly relieve pelvic pain and associated pelvic floor muscle spasm with natural home remedies.
#pelvicfloorspasm #pelvicfloorphysiotherapy #pelvicpain
Timestamps
0:00 Introduction to pelvic pain and pelvic floor spasm
1:03 Best resting positions
2:06 Heat therapy
2:26 Diaphragmatic breathing exercises
3:46 Avoid aggravating activities
4:56 Medications for pelvic pain and pelvic muscle spasm
Please consult with your doctor or pelvic floor physiotherapist for assessment and management of pelvic pain.
Treatment 1: Unload Your Pelvic Floor
During a flare-up of pelvic pain with tight or hypertonic pelvic floor muscles in spasm, lying down is crucial. When you're upright, the weight of your belly and pelvis puts pressure on the pelvic floor muscles causing them to work harder and prolonged pelvic floor muscle stretch.
The best positions for unloading the pelvic floor and relieving pelvic pain and muscle spasms include lying down on your back with a pillow or side-lying position. Unloading your pelvic floor instantly promotes muscle relaxation and pain relief.
Treatment 2: Heat Therapy
Heat therapy alleviates pelvic pain and relaxes pelvic floor muscles. Applying comfortable heat or warmth to your pelvic floor or lower abdomen can reduce discomfort and relax pelvic floor muscle spasm.
Apply heat for about 15 to 20 minutes at a time.
Lying down and soaking in a warm bath can also promote pelvic floor muscle relaxation and pelvic pain relief.
Technique 3: Diaphragmatic Breathing
Diaphragmatic breathing, or deep breathing exercises are essential therapy for pelvic floor relaxation. You can practice this technique while lying down and using heat therapy.
Diaphragmatic breathing involves taking slow, deep breaths into your belly. As you inhale preferably through your nose, allow your belly to expand outward. Then, exhale slowly through your mouth, feeling your belly relax and deflate. This type of breathing helps relax the pelvic floor muscles and promotes overall relaxation.
Treatment 4: Avoid Aggravating Activities
Resting your pelvic floor includes avoiding activities and exercises that aggravate their pelvic pain.
Therapies to avoid with moderate to severe pelvic pain flareup include:
*Kegel exercises or pelvic floor exercises
*Intense pelvic floor stretches
*Self trigger point therapy or intense muscle release strategies
Treatment 5: Pelvic Pain Medication and Muscle Relaxants
Over-the-counter pain medications like paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pelvic pain during a flare-up. It's important to follow the recommended dosage and consult with a healthcare provider before taking any medications.
Muscle relaxants prescribed by a healthcare professional can be helpful for reducing pelvic muscle spasm. These medications should only be taken under professional guidance and supervision.
Be guided by your Pelvic Floor Physiotherapist regarding the best time to recommence pelvic therapy exercises. Professional guidance from a pelvic floor physiotherapist is crucial for managing pelvic pain and pelvicfloor spasm.
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Thanks Michelle! ❤ Hope you are well and best wishes to you!
Thank you and you too naturegirl 🌻🙏
Thank you! So helpful
You're most welcome!
Thanks for all your brilliant info!
My pleasure Barb!
Thank you!
@DavidMFChapman glad this helps David 🙏
Thank you this video was extremely helpful
@KittenCass924 My pleasure! I'm glad you find this helpful -wishing you well! 🙏
Hey Michelle wanted to ask again when you make the video where you explain how to deflate the exercise ball and show it on the ball and flatten it completely.
Hey Markus great to hear from you again after all this time!
4:43 good point!!!
I knew it! Trigger point release not always good! 4:54
@naturegirl4074 yes exactly!
You my Goddess I exercise you style 40 min on day and watch your videos ass day❤
@nikilanedovic1329 I’m so glad to read that my videos are helpful for you, thank you 🙏
@@michellephysio You are perfect teacher 👌🌹
Thank God I found you. I started doing an workouts recently. It’s been 4 months post surgery. I’m feeling discomfort after the exercises. Is this normal?
@thegoodcreditlady it's possible that the exercises you are doing may not be appropriate or too intense. I suggest you speak with your doctor abpout this issue before continuing with your current exercises.
@@michellephysio Spoke to the doctor and got no clear answer. For a minute thought it was my gallbladder. I have stopped exercising and I might stick with walking only. Anyways, two doctors visits and waiting for answers.
I have pelvic pain. I have severe constipation. I am confused. Which vegetables and fruits are best for ibs constipation? I travel and play guitar in BORDERLINE Delusion band. God bless
@BORDERLINEdelusionBANDmetall this is tricky especially since travelling can cause constipation too. Kiwi fruit (2 daily) can help with constipation and they are low FODMAP. Vegetables, avoid skins when really constipated but low FODMAP vegetables include asian greens such as bok choy, carrots, lettuce, sweet potato and bean sprouts are usually suitable. As always it can be a matter of trial and error. Get the Monash FODMAP App if you can and see a dietician if necessary. This video will give you more info too on IBS foods for constipation ua-cam.com/video/ZFe1g52Of6g/v-deo.html
Hi Michelle, after Streching my pain going worse!
So I stop it... The best for me is Breathing, Walking but not to much.
Stress is not very good for me.
So I think it needs time for recover.
Thanks for your help!
@Casper-un6mu yes the breathing is so important isn’t it! Thank you for sharing your experience with stretching to help others 🙏
@@michellephysio I think in my experience is the Mindset very important!
When I feel depressed or something than my symptoms coming back stronger.
So it's an psychological and a Body Game.
All together.
Greez ✌🏻
Do these recommendations also work for interstitial cystitis? I suffer from it for many years and it comes and goes. But when I have it, it can be 5 days a week where I can do nothing but lay down with a heating pad. Interesting is that smoking cannabis or drinking a glass of wine elevates the pain faster than just laying down with a hot water bottle. So there must be a connections between IC and relaxation. Which of your exercises would work best for me. I have IC AND chronic lower back pain. Thank you so much for your help....Isabel
A physical therapy book called Healing Pelvic Pain solved my IC. You can try the exercise plan there.
Hvala za vezbe imam erekciju kao Konj ❤
@nikolanesovic1329 nema na čemu! Hvala što ste odvojili vrijeme za komentar.
@@michellephysio imam nesto da pitam u vezi vezbanja. Kad radim Kegelove vezbe desava mi se da imam orgazam I testisi mi ne podignu na gore kad dobijem jaku erekciju. Jel je to dobro ili ne?
Ik heb al meer dan 4 jaar bekken bodem pijn. Inmiddels heb ik ook pijn aan mijn stuitje. Ik kan niet meer zitten, niet meer fietsen, niet meer bukken en niet meer traplopen. Ik ben 44 maar voel me een bejaarde invalide oma. Mijn bekken fysiotherapeut heeft mij in al die 4 jaar nooit geleerd hoe ik mijn bekkenboden kan ontspannen en hoe ik moet ademhalen. Ik ga jouw manier proberen. Heb je ook tips tegen stuitpijn door een gespannen bekkenbodem?
@user-ek6he9iv5b Hallo daar, het spijt me zo te lezen wat je gaat. Ik heb hier een gratis video over het behandelen van stuitbeenpijn ua-cam.com/video/Pcbhtp4MeiI/v-deo.htmlsi=m0u5B28DrVAfLozd. Ik heb hier een begeleid behandelplan voor bekkenbodemontspanning voor vrouwen dat ook geschikt is voor het verlichten van stuitbeengerelateerde bekkenkrampen en -pijn www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic -pijn-en-bekken-ontspanning/ Ik hoop dat deze informatie nuttig is voor uw behandeling en wens u het allerbeste 🙏🌸
I feel uncomfortable doing deep breathing, I feel like my prolapses bulge 😢
@naturegirl4074 yes I hear you, this can be tricky with prolapse and pelvic floor spasm. Maybe you can try slightly reduce the depth of the inhale and do the exercises lying down on the side or back and test in these positions?
@@michellephysio thanks Michelle!