Strength Training | Exercising for Optimal Health
Strength Training
Exercising for Optimal Health
Pelvic pain can be difficult to live with, but there are ways to effectively manage your symptoms and improve your quality of life. Exercise, specifically strength training can be a useful tool that can help reduce pain, build muscle, and enhance your overall well-being. By incorporating the right type of exercise into your routine, you can gain more control over your symptoms and feel stronger both physically and mentally. This handout outlines the specific benefits of strength training in managing pelvic pain and provides an overview of how it can improve your overall health. Strength training is not just about lifting heavy weights. Strength training should focus on building muscle and providing support and stability. It can help regulate pain, reduce inflammation, and improve your quality of life in multiple ways.
The specific benefits of strength training for managing pelvic pain
Reduces pain sensitivity
Strength training helps your body manage pain by stimulating natural pain-relief systems. It regulates
serotonin and opioid receptors, which reduces the sensitivity of your pain receptors, making your body
less reactive to pain over time.
Supports pelvic floor function
Your pelvic floor works closely with the muscles around it. Muscle groups such as your gluteal, hamstrings
and adductors around the hips. By improving the function of these muscles, it can help to reduce the loads
placed on the pelvic floor muscle. When done correctly and under guidance, strength training can relieve
tension, provide support, and reduce discomfort in the pelvic region.
Reduces inflammation
Chronic inflammation is a major cause of pain. Strength training increases circulation and helps reduce the
levels of inflammatory chemicals in your body, leading to less swelling and pain over time.
Increases energy and reduces fatigue
Fatigue is a common issue for women experiencing pelvic pain. Strength training and exercise can improve
muscle efficiency and endurance, helping you feel more energised and capable in your daily life. With
consistent training, you’ll find it easier to manage both physical and mental fatigue.
Promotes mental health and reduces stress
Dealing with chronic pain over a long period of time can take a toll on our mental health. For some people
there may be a link to anxiety and stress, which can make your pain worse. Strength training releases
endorphins, your body’s natural mood boosters, which can help reduce stress, elevate your mood, and
break the pain-stress cycle.
Limits the growth of pain receptors
Exercise and strength training has been shown to reduce the growth of pain receptors in the body, which
means it may help make your body less sensitive to pain over time. This can result in a more manageable
experience with chronic pain.
Strength Training
Additional Benefits of Exercise
The World Health Organization (WHO) emphasises the importance of regular physical activity, including muscle exercises, across all age groups to enhance health and well-being. Below is a summary of their current recommendations. For adults aged 18-64 it is recommended that individuals engage in at least 150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both. It is also recommended that individuals perform muscle-strengthening activities involving major muscle groups on two or more days per week.
In additional to managing pelvic pain, exercise and strength training can assist with the following;
• Stronger muscles and bones
• Improved metabolism and weight management
• Better balance and coordination
• Heart health
• Enhanced flexibility and mobility
• Boosted confidence and self-esteem
• Improved metabolism and weight management
• Better balance and coordination
• Heart health
• Enhanced flexibility and mobility
• Boosted confidence and self-esteem
• Support for health
Getting Started
If you’re new to exercise and strength training or have concerns about exercising with pelvic pain, follow these tips to get started:
Start slowly
Begin with light, low-impact exercise. Focus on controlled, gentle
movements, and gradually increase intensity as you build strength
and confidence. It is not unusual to have some generalised muscle
soreness after strength training. This is also known as delayed onset
muscle soreness (DOMS).
Work with a professional
Consulting a pelvic health physiotherapist or exercise physiologist is
highly recommended. They can help create a personalised strength
training plan, ensuring you’re doing exercises that support your pelvic
pain management safely. In some cases you may have muscles that
need to ‘relax’ or ‘lengthen’. You may be given stretches for these
muscles. It is important to remember that ‘tight’ muscles are not always
strong muscles, so it is key that the exercises you are performing are
suited to your individual needs.
Be consistent, but flexible
Consistency is key to seeing results, but be flexible with your routine based on how you’re feeling. Some days you may be able to do more, while other days you might need a gentler approach. Remember that it can take several weeks to months to see strength changes, so be patient.
Exercise and strength training can be an excellent tool and strategy to assist with the management of pelvic pain, the added bonus is that there are many other health benefits. By strengthening your muscles, reducing inflammation, and boosting your energy, it allows you to take control of your body and take small steps at optimising your quality of life, both now and into the future. Remember, progress takes time, and every small step toward regular movement makes a difference.
If you need help getting started, contact our Pelvic Health Physiotherapist, Katie or exercise physiologist Georgie who can guide you through a personalised plan that works for you.
