Pelvic pain

Causes and symptoms

The most common causes of pelvic pain are that one or more joints do not move correctly in relation to each other

The pain is often stabbing and may radiate slightly to the buttocks and hamstrings. In most cases where pelvic pain is experienced, the lower lumbar vertebrae are also involved and you may experience stiffness in your lower back.

If you are pregnant and have problems with your pelvis, you can read more under the Pregnancy section.

How to help yourself

To limit the strain on your pelvis, you should avoid sitting with your legs crossed for a long time, sit with your legs parallel.

In addition, you should avoid standing and hanging on one leg. Instead, focus on standing with your weight distributed on both legs.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

Below you will find a number of exercises to treat and prevent pelvic pain. You can do the exercises every day and on both legs. Make sure to warm up before you start the exercises. The warm-up can consist of 10 minutes of walking or cycling.

It is the familiar pain that determines when you can stop doing the exercises. A sign of this could be that you no longer feel the pain in your pelvis when you go for longer walks. However, it is a good idea to continue doing the exercises as a preventive measure.

Movement exercise

Repetitions: 3x8 repetitions.

How to do it: Stand next to a door frame so that you can lean on it with your arms. Lift one knee up to the chest, then bring the leg back with the knee bent. Make sure you keep your back still throughout the movement.

Strength training for stomach, back and buttocks

Repetitions: 3x8 repetitions.

How to do it: Lie on your back, place the soles of your feet on the floor and keep your legs bent and arms out to the side. Lift your pelvis off the floor until you are resting only on your shoulder blades. Be aware that you will not sway in the lower back. Lower and raise slowly.

Stretching the hip flexors

Repetitions: 1x20 sec. (on each leg)

How to do it: Come down on one knee and the other leg bent with the foot on the floor in front of your body. Bend the front leg further and push the hip forward until you feel a stretch on the front of the hip.