Keeping yourself active can help with chronic pain and pelvic pain is no different. You may find our Lifestyle & Physical Activity section on our website helpful to look at ways you can start being more active.
Often exercises such as yoga can be helpful for those suffering from chronic pelvic pain so you might want to look at what options you have whether that is a local class or online resources. Heartspace Dundee have a comprehensive schedule of free community classes and outreach work.
Gentle pelvic stretches can be really good for chronic pelvic pain. Try these ones from the Pelvic Pain Foundation of Australia.
What can I do to help?
You're not alone — and your pain is real.
Pelvic pain can be overwhelming, confusing, and isolating. Whether you're dealing with bladder discomfort, pain during intimacy, aching hips, or a constant pressure in your lower abdomen, it's important to know this: your symptoms are valid, and there is help available.
This self-help section is designed to give you clear, compassionate guidance on understanding your body and taking steps toward relief. While medical care is often essential, many people find that small changes in daily habits, posture, movement, stress management, and self-awareness can significantly ease their symptoms and improve their quality of life.
Pelvic pain can be overwhelming, confusing, and isolating. Whether you're dealing with bladder discomfort, pain during intimacy, aching hips, or a constant pressure in your lower abdomen, it's important to know this: your symptoms are valid, and there is help available.
This self-help section is designed to give you clear, compassionate guidance on understanding your body and taking steps toward relief. While medical care is often essential, many people find that small changes in daily habits, posture, movement, stress management, and self-awareness can significantly ease their symptoms and improve their quality of life.
Gentle exercises and stretches
Tips for bladder and bowel care
You may have some problems with your bladder and bowel if you have chronic pain. Try some simple lifestyle changes in the first instance. If you go to the Urgency & Frequency or Stress Urinary Incontinence sections for a bladder issue or the Bowel Problems section.
Mind-body techniques
Mindfulness for Chronic Pelvic Pain is an evidence-based approach that can help individuals better manage their pain and improve overall well-being. While it may not eliminate the pain entirely, mindfulness can significantly change your relationship with the pain, reduce stress, and increase quality of life.
Mindfulness is the practice of being present and fully engaged with whatever you're doing in the moment—free from distraction or judgment, and aware of your thoughts, emotions, and sensations without trying to change them.
NHS Inform have a video introduction to mindfulness
Department of Health and Social Care's Mind Plan allows you to create your own free Mind Plan, an action plan with tips from mental health experts, to help you:
Mindfulness is the practice of being present and fully engaged with whatever you're doing in the moment—free from distraction or judgment, and aware of your thoughts, emotions, and sensations without trying to change them.
NHS Inform have a video introduction to mindfulness
Department of Health and Social Care's Mind Plan allows you to create your own free Mind Plan, an action plan with tips from mental health experts, to help you:
- deal with anxiety and stress
- sleep better
- feel more in control
Other links
If you suffer from painful sex (dyspareunia) have a look at the International Urogynecological Association (IUGA) website
The NHS have an information section on Vaginismus
The Vulval Pain Society have resources, practical advice and information for people living with vulval pain, families, healthcare providers and the wider public
The Pelvic Pain Foundation of Australia is a not-for-profit organisation dedicated to improving the lives of people with pelvic pain and the health professionals who support them
Sexual Health Tayside have a section on their website for sexual problems
The NHS have an information section on Vaginismus
The Vulval Pain Society have resources, practical advice and information for people living with vulval pain, families, healthcare providers and the wider public
The Pelvic Pain Foundation of Australia is a not-for-profit organisation dedicated to improving the lives of people with pelvic pain and the health professionals who support them
Sexual Health Tayside have a section on their website for sexual problems
