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Pelvic Pain & Exercise: What’s Safe?

Let’s be honest. Pelvic pain can feel isolating, frustrating, and confusing. One moment you’re going through your day feeling fine, and the next, your hips, groin, or pelvic floor feel tight, achy, or irritated. If you’re active, you’ve probably asked yourself, Should I be working out right now? Am I making this worse?

As a pelvic health physical therapist and a mom who’s had her fair share of weird twinges and lingering tightness, I want to give you clear, practical guidance. At Rehab 2 Perform, we believe movement is medicine. The type and timing of that movement matters, especially when you’re dealing with pelvic pain.

What Is Pelvic Pain?

Pelvic pain refers to discomfort in the lower abdomen, hips, groin, tailbone, or pelvic floor muscles. It can be dull or sharp, constant or activity-specific. For some people, it shows up only during workouts. For others, it may linger during sitting, standing, or even sleeping.

Pelvic pain may be related to:

  • Muscle tension or overactivity
  • Weakness or lack of coordination in pelvic floor muscles
  • Past trauma, childbirth, or injury
  • Core dysfunction or postural changes
  • Stress or poor breathing mechanics
  • Overtraining or insufficient recovery

Whatever the cause, it’s a signal, not a stop sign. It’s your body’s way of asking for a different approach, not for you to give up movement altogether.

Can You Exercise with Pelvic Pain?

Yes, and in many cases, you should. But it depends on what kind of movement you’re doing, how your body responds, and how well your pelvic floor and core are functioning together.

Some exercises may relieve symptoms. Others might aggravate them temporarily, especially if:

  • You’re holding your breath or bracing excessively
  • Your posture is misaligned
  • Your load or intensity is too high
  • Your muscles are fatigued or under-recovering
  • You’re ignoring warning signs like heaviness or leaking

Signs You May Need to Modify Your Workout

  • Pelvic pain worsens during or after the activity
  • You feel a dragging, heavy sensation in the pelvic region
  • You experience leaking or increased urgency
  • There’s visible doming or coning of your abdomen
  • You’re breath-holding or straining to complete movements
  • There’s a sensation of tightness that doesn’t ease with warm-up

Movements That Often Need to Be Adjusted

  • Deep squats and lunges that irritate the hip or pelvic floor
  • Heavy lifting without proper breath or core engagement
  • Running, jumping, or impact movements when symptoms are flared
  • Planks or sit-ups if there’s poor pressure control
  • Prolonged static holds or stretching that increase discomfort

This does not mean these moves are off-limits forever. But you may need to scale back or switch to a variation while symptoms calm down.

What to Try Instead

Here are a few movements we often recommend to clients experiencing pelvic pain as a starting point:

  • Diaphragmatic Breathing to regulate pressure and ease tension
  • Glue Bridges to support pelvic alignment and strengthen without strain
  • Bird Dog for gentle core engagement and stability
  • Supported Squats using a wall or TRX for assistance
  • Child’s Pose Stretch to help relax the hips and pelvic floor

Just because something feels good today doesn’t mean it is right for tomorrow. Listen to your body and make adjustments as needed.

When to Reach Out to a Pelvic Health Physical Therapist

Pelvic pain that:

  • Persists for more than a few days
  • Gets worse with exercise or daily movement
  • Interferes with your sleep, work, or relationships
  • Comes with other symptoms like leaking or heaviness

…is worth checking out. At Rehab 2 Perform, our pelvic health specialists will assess how your core, hips, spine, and pelvic floor are working together. We’ll build a custom plan to help you move smarter, not less, and feel confident doing the things you love.

You Don’t Have to Push Through or Sit Out

Whether you’re postpartum, returning to fitness, or just navigating the ups and downs of an active life, pelvic pain doesn’t have to be your new normal. You can get stronger, move more freely, and feel better in your body with the right strategy and support.

Schedule your pelvic health evaluation today at Rehab 2 Perform and let’s find a movement plan that works for you.

This blog is for educational purposes only and does not replace medical advice. Please consult your healthcare provider before starting any new recovery program.

  • Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
Dr. Jamie, Pelvic Health Physical Therapist

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across the DMV, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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