Pelvic Pain: Common Mistakes and How to Manage It

Pelvic pain is an all-too-common experience that can significantly impact quality of life — yet it’s often misunderstood, mismanaged, or brushed aside entirely. Pelvic pain can stem from a range of causes, including musculoskeletal issues, reproductive issues, bladder or bowel dysfunction, or childbirth-related trauma.

As women’s health physiotherapists, we see firsthand how frustrating this condition can be. But there is a path forward. Let’s unpack some of the most common mistakes in managing pelvic pain — and what you can do instead.

Mistake #1: Thinking It’s ‘Just Period Pain’
Pelvic pain is often normalised, especially when linked to the menstrual cycle. Many women are told from a young age that period pain is simply part of being female — but severe or ongoing pain that is not relieved with simple analgesia is not something you should have to live with.
What to do instead:
Seek professional advice. Period pain that’s severe or doesn’t improve with common pain relief may be a sign of underlying conditions such as endometriosis or adenomyosis, and early diagnosis and management is key. If you feel like your health care provider is dismissive of your symptoms, seek a second opinion.

Mistake #2: Avoiding Exercise Completely
When you’re in pain, it’s natural to want to rest. However, long-term inactivity can weaken muscles and exacerbate pain.
What to do instead:
Move your body in a way that you enjoy. For some, this may be gentle activity such as walking, yoga, or swimming. For others, higher intensity exercise like running, strength training, or HIIT may help to reduce pain. A physiotherapist trained in pelvic health can guide you through your options to find the physical activity that is beneficial for your specific condition.

Mistake #3: Ignoring the Pelvic Floor
Many people assume the pelvic floor only needs attention after childbirth or in those experiencing incontinence. But pelvic pain is often linked to overactive or tense pelvic floor muscles — not weak ones.
What to do instead:
Instead of jumping straight into strengthening exercises like Kegels, get assessed by a pelvic health physio. You may actually need to learn how to relax and lengthen your pelvic floor through breathing, stretches, and manual therapy.

Mistake #4: Delaying Seeking Help
Pelvic pain can be deeply personal. Many women delay seeking help due to embarrassment or not knowing who to talk to.
What to do instead:
Know that pelvic pain is a medical issue — not something to suffer through in silence. Pelvic health physiotherapists are trained to discuss and treat these concerns with sensitivity and discretion. You’re not alone, and help is available.

Mistake #5: Relying Only on Medication
Pain relief is an important component of managing pelvic pain, but medications alone rarely address the root cause of pelvic pain, and troublesome side effects are common.
What to do instead:
A multidisciplinary approach is often most effective. Combining physiotherapy, lifestyle changes, nutritional support, and, in some cases, psychological support can make a significant difference.

Management Tips from a Women’s Health Physio

• Track your symptoms: Use a diary or app to monitor your pain, cycle, stress levels, bladder and bowel habits, and triggers. Try the Charli Health app, developed by leading health experts in conjunction with Endometriosis Australia.

• Breathe better: Diaphragmatic (belly) breathing can help down-regulate the nervous system and reduce pelvic floor tension.

• Address posture and alignment: Sitting and standing posture can affect pelvic muscle tension. A physio can help you make ergonomic adjustments.

• Use heat: A heat pack on the pelvis or lower back can help soothe tight muscles and reduce discomfort.

• Talk to someone: Whether it’s a physiotherapist, GP, or psychologist — opening the conversation is often the first step to healing.

Pelvic pain is complex, but it’s treatable. Don’t let common myths or outdated advice stop you from getting the care you deserve. With the right guidance, support, and treatment, you can move beyond pain and reclaim your life.

If you’re experiencing pelvic pain, reach out — we’re here to help.

By Amy Scarr
Women’s Health Physiotherapist

To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.