It is hard to believe how much you can reduce your pain with yoga poses that target the pelvic region. You simply have to try it. We find that twenty minutes of gentle exercise can be equally as effective as taking pain killers such as Vicodin to reduce pain. That means, after twenty minutes of exercise, the pain is very significantly reduced. In our experience the best exercise to reduce pain is leg lifts. We also like "legs up the wall," in which you lie a comfortable distance from the wall with your legs elevated and allow the muscles in the pelvic region to relax.
To do leg lifts, simply lie flat on your back with your knees bent. Work with one leg at a time. Straighten your leg and hold it one inch off the floor, then lift your extended leg until both thighs are parallel. It's not necessary to lift your leg until it is pointing straight up. Lift and lower your leg ten to twenty times, then change to the other side. It's simple!
Other exercises we recommend: pelvic tilts and rocks are great. If you are familiar with yoga, you might know the Cat and Cow pose. Rolling in and out of Bridge pose is also wonderful. Walking is great. However, vigorous exercise can produce acid, so keep an eye on your time and your exertion and just do the amount that works for you. Since 80% of all IC patients have some form of pelvic floor muscle dysfunction, these excercises as well as Kegels should be done daily as one line of defense.
To do leg lifts, simply lie flat on your back with your knees bent. Work with one leg at a time. Straighten your leg and hold it one inch off the floor, then lift your extended leg until both thighs are parallel. It's not necessary to lift your leg until it is pointing straight up. Lift and lower your leg ten to twenty times, then change to the other side. It's simple!
Other exercises we recommend: pelvic tilts and rocks are great. If you are familiar with yoga, you might know the Cat and Cow pose. Rolling in and out of Bridge pose is also wonderful. Walking is great. However, vigorous exercise can produce acid, so keep an eye on your time and your exertion and just do the amount that works for you. Since 80% of all IC patients have some form of pelvic floor muscle dysfunction, these excercises as well as Kegels should be done daily as one line of defense.
