Sense More to Feel Less Pain - Movement for Pelvic and Lower Back Discomfort

Have you healed from a urinary tract infection but still feel pelvic and lower pain and discomfort? Here are some breathing and movement ideas to try

A nutritional therapist colleague of mine who works with intimate health and urinary tract infections recently asked me if I had some movement and breathing ideas for her clients who have healed from a urinary tract infection but still feel pain and discomfort in the pelvic and lower back/flank area.

I work extensively with women's intimate and digestive health and come across this problem regularly; women (and less often men) have healed successfully from a urinary tract infection but still feel pain and discomfort in the back or pelvis. This short article introduces 6 reasons why you may still be in discomfort after healing and gives some guidance on breathing and exercises. You'll also find a short videoed taster session below the article.

So you've been given the all clear for your urinary tract infection and yet you still feel pain or discomfort in your back or pelvis... This may have numerous reasons:

1. Other underlying health issues, such as fibroids, endometriosis, irritable bowel syndrome, kidney stones or pelvic inflammatory disease. Make sure you seek medical advice to rule out any of these or get treatment. Another underlying health issue may be myofascial pelvic pain syndrome. Symptoms include pain, aching, heaviness or burning in the pelvic area and often also an overactive bladder.

2. Hormonal changes: hormones affect our pelvic floor and also the ligaments of the pelvis which can cause discomfort and pain. Urinary tract infections are more common at times of hormonal changes so there might be a connection.

3. A prolapse of the bladder or uterus. This might be a very small prolapse so you might not be aware of it but it may still cause pain in the pelvis, back and even the legs. A prolapse can also make it more difficult to empty the bladder fully. The residue in the bladder may cause pain. Incidentally, an increased post-void residual volume (medical term for the residue in your bladder) has been linked to increased urinary tract infections! (Find out more in this blog)

4. Weak core muscles. Now core does not just refer to your pelvic floor or your abdominal muscles. The core also includes our back muscles and diaphragm. Now the opposite may also be true and your muscles might actually be too tense. See below

5. Tense core muscles, particularly in the pelvic floor and the fascia connected to the pelvic floor. Pelvic floor fascia connects to the lower back and abdominal area. Tension is particularly common if you have suffered from numerous or very stubborn infections. Over the months, or even years, that you have been suffering you might have habitually tightened your pelvic floor to avoid leaking or just because the pain was so intense. Mindfulness, breathing and gentle movement can all help.

6. Minor scarring or adhesion. Scarring doesn't just happen when you have a physical injury, it can also be caused by inflammation, such as inflammation linked to infection. Adhesion is when tissue, especially connective tissue (fascia), is stuck together - a bit like velcro or glue. Scarring and adhesion can affect the pelvic floor and also stop the healthy sliding of organs, like your bladder and uterus. See, our organs aren't meant to be stuck. They are meant to gently slide in the abdominal cavity as we breathe and move. They are also meant to be able to expand and contract. So when the connective tissue around them is very tight or unmovable, that becomes difficult.

What can you do to ease the pain?

If the pain is caused by a health condition or hormones, it is best to seek medical advice. If it is caused by tension or scarring, maybe even a minor prolapse (although you should check with a women's health physio if you have one of those), you can reclaim that healthy slide of organs, release tension whilst at the same time gently strengthening the muscles with self massage, breathing and gentle movement. Below, you find a short breathing and movement sequence. It is based on the Feldenkrais Method.

Feldenkrais is a wonderful method for pelvic health. Movements are gentle and increase awareness. At the same time, many Feldenkrais classes move the pelvis which benefits the pelvic floor, pelvic circulation and also gently moves the organs, including the bladder.

Let me explain the exercises:

The video starts with very short mindful sensing. Sensing our body, especially interoceptive sensing, has been shown to help with pain and discomfort amongst much else. Slowing down, sensing what is happening in your body, whether something feels good or not so good, is important.

This is followed by a short breathing section. Every time we breathe fully, our organs move with the breath. It's not just our lungs that expand - as they and the diaphragm move with your breath, many of the organs nestled in your abdomen and possibly even your pelvis, gently slide: Kidneys actually "drop" and lift with each breath, our digestive organs get a little massage (great for digestion!) and the breath might even massage our pelvic organs, including our bladder. Breathing can also help to relax and tone our pelvic floor.

Remember to be kind to yourself: continue to sense what is happening in your body. Where is it comfortable to breathe? Listen to the messages of your body.

Finally, there is a gentle movement sequence: If we are in discomfort and pain, movement might be the last thing on our mind. Movement, in that case, should be gentle and mindful.

The movements in this taster video are very small and focus on sensation. In time, they can help to release tension and support the healthy slide of the organs. There is nothing wrong with making the movement bigger in time if that feels delicious to you. But focus on small movements and sensing to start with. Be mindful and kind to your body. If anything doesn't feel right or makes things worse, stop immediately.

Remember, this is a taster session only. It's one of many movement practices that my students find particularly helpful. If it doesn't work for you, get in touch to book a session where we can tailor movements for your body and needs.

Disclaimer: This video does not replace medical advice. If you are not sure whether your urinary system has fully healed, make sure that you see a trusted health practitioner. Movement, breathing and mindfulness are wonderful supporting practices but you still may need medication and other lifestyle changes.

About me: I am passionate about movement for health. After a degree in Herbal Medicine, I decided to focus on movement, breath and mindfulness. I qualified as a somatic movement therapist, Feldenkrais practitioner as well as a Yoga and Chi Gong teacher and have specialist qualifications in women's intimate and pelvic floor health as well as a certificate in psychosexual counselling. I am presently enrolled in a MSc in Mindfulness as mindfulness has been shown to help with chronic pain, women's and intimate health amongst its many benefits.

Would you like to work with me?

If you would like to book a one-to-one session you can contact me. In a one-to-one session we can develop an individual plan to support your health.

Please remember that urinary health issues can be serious. So please seek medical advice if you are not sure that you have healed fully or if you think the underlying cause in another health issue. Therapeutic movement can support your health condition but you may need conventional medical treatment as well. Kate Waters, the nutritional therapist mentioned above, points out that the pain may also be an indication that the urinary tract infection is actually not fully healed. She says "remember that even if standard culture based testing is not showing you anything that doesn't mean there is no infection. It may just be an outdated testing method" Kate offers functional testing and nutritional support. If you want to find out about her or contact her, look at her website www.katewaters.co.uk

Categories: : womens intimate health