Exercises to Avoid While You Have Pelvic Pain

The body has a way of whispering before it shouts—and when it comes to pelvic pain, ignoring those whispers can land movement enthusiasts in a world of discomfort. Pelvic pain can be a subtle sulk or a full-blown riot in your lower half—and it usually gets worse with the wrong exercises. Staying active is essential, but some exercises can undo all your good work. Heeding the signs (and what to avoid) is half the battle.

With the right direction and knowledge about Pelvic Floor Physiotherapy in Spruce Grove, one can remain active without causing pain.

High-Risk Moves: Exercises That Can Worsen Pelvic Pain

Running, jumping, and other high-impact exercises raise intra-abdominal pressure and strain the pelvic floor muscles. In individuals with pelvic pain or dysfunction, this can cause elevated tension, muscle fatigue, urinary leakage, and exacerbation of symptoms. Such movements can also irritate pelvic joints and ligaments, escalating inflammation or injury.

Exercises Include

Running: The repeated pounding action may overwork the pelvic floor, particularly if stability in the core and hips is poor.
Jumping Jacks: These rapid, whole-body movements continuously shock the pelvic area, not allowing the muscles to absorb shock properly.
Jump Rope: Although excellent for cardiovascular work, the high-impact, rapid jumps subject the pelvic area to constant downward stress, which is thought to flare pain.

Instead of these high-impact activities, choose low-impact alternatives like brisk walking, swimming, or cycling, which keep your heart rate up without compromising your pelvic floor health.

Say No to Heavy Lifting and Core-Intensive Moves

Why to Skip It

Exercises that strongly involve the core or entail high load-bearing may stress the pelvic floor and surrounding structures too much. This may ultimately result in pelvic instability, with a higher risk of injury or chronic discomfort.

Dangerous Moves

Deadlifts: Heavy lifting with poor form may overwhelm the pelvic floor.
Crunches: These may raise intra-abdominal pressure, putting stress on the pelvic region.
Sit-ups: Like crunches, sit-ups can irritate the pelvic floor because of repeated pressure.
Weighted Squats: Placing weight on squats will increase pressure on the pelvis, particularly if there is poor core stability.

Avoid these movements to decrease pelvic floor strain and ensure long-term pelvic health.

Seemingly Harmless Moves That Hurt

Not all risky movement involves flashing lights and warning sirens. Some benign exercises can subtly exacerbate pelvic pain, particularly when done without proper technique or modifications.

Incorrectly Performed Low-Impact Exercises

Deep hip openers (such as Pigeon Pose): These stretches may put undue stress on the pelvic floor muscles if not performed thoughtfully, resulting in pain or injury.
Some plank variations: Planks involve core and pelvic activation, but poor alignment or excessive use can place undue stress on the pelvic area, leading to tension and pain.
Aggressive pelvic tilts: While pelvic tilts are helpful, forceful tilts can overstretch or over-activate the pelvic muscles, resulting in irritation or discomfort.

Why It Matters

These exercises have the potential to over-engage or over-stretch pelvic muscles without pelvic awareness, causing strain on tender areas. Keeping proper form and adjusting according to individual needs is the secret to preventing pelvic discomfort while still enjoying the benefits of these exercises.

Cycling and Spinning Classes

Why to Skip It

Though cycling and spinning are excellent cardiovascular exercises, they are not necessarily the best for those experiencing pelvic pain. The tight saddle and the repetitive hip-flexed position during these activities can cause strain on the pelvic area, perhaps worsening pain or discomfort. The repetitive motion also adds stress on the hips and lower back, which might cause irritation in those with pelvic health issues.

Consider Instead

Rather than stationary cycling or spinning, use seated recumbent biking. This type of bike provides a more upright posture with less stress on the pelvic region. Recumbent bikes are more comfortable and less compressive on the pelvis, with wider seats and adjustable seat height. Also, the backrest supports you, keeping your spine in a neutral position, which can be helpful for lower back pain or pelvic problems.

What Makes an Exercise Unsafe for the Pelvic Floor?

It’s not necessarily about what you do—about how, when, and how hard. Some exercises are easy on the page but become dangerous depending on posture, timing, and internal muscular response.

Key Signs of Unsafe Movement:

Greater pressure in the lower pelvis
Exercises causing tension in the hips and groin area
Poor coordination of the core and pelvic floor muscles

Pelvic Floor Physiotherapy in Spruce Grove guides safe exercises that support recovery and pelvic health.

Safe Movement Alternatives: What to Try Instead

While high-impact or core-dominant routines are out of the question, movement doesn’t have to stop. Gentle, safe exercises keep circulation going, reduce stiffness, and aid in recovery—all without causing flare-ups.

Low-Impact Substitutes Include

Swimming or water aerobics
Supine core activation with pelvic floor engagement
Short walks on soft surfaces
Resistance band mobility work

These modifications promote movement without pushing the pelvic floor into overdrive.

When to Seek Help: Knowing the Signs

Not everything that hurts is normal, particularly when it comes after movement. Some symptoms require a visit to a pelvic health physiotherapist. Avoiding them may prolong recovery or result in chronic problems.

Warning Signs That Warrant Assessment:

Lingering pelvic ache post-workout
Urinary incontinence during or after activity
Pain during hip rotation or abduction

These red flags may indicate pelvic dysfunction or poor coordination between core and pelvic muscles. Addressing them early helps ensure safer, smarter movement choices.

Heal Smart, Move Smarter

Regarding pelvic pain, what is not on the workout agenda can sometimes be as beneficial as what is. Steering clear of high-risk exercises and selecting movement carefully aids in sustaining recovery.

Pelvic Floor Physiotherapy in Spruce Grove provides a methodical healing process that rehabilitates function while safeguarding the pelvic floor from additional stress. With proper guidance from Sunrise Physical Therapy, movement becomes a healing tool, not a pain trigger. Explore Pelvic-Friendly Exercise Options Today!