Understanding and Managing Pelvic and Lower Back Pain

Understanding and Managing Pelvic and Lower Back Pain

One common type of discomfort that many people experience but often overlook is pelvic and lower back pain. This blog post aims to shed light on the complexity of these two interconnected areas, offering an in-depth understanding of causes, symptoms, and potential treatments. This guide will empower you to understand your body better and explore practical strategies to manage and mitigate your pain.

Why Do I Have Pelvic Pain And Lower Back Pain?

Why Do I Have Pelvic Pain And Lower Back Pain?Pelvic and lower back pain can occur due to various reasons. And it can be complex to pinpoint the exact cause without a thorough medical examination. However, some of the common causes include:

  • Musculoskeletal Problems

These include conditions like muscle strains, ligament sprains, herniated discs, or conditions like degenerative disc disease and arthritis. All this can lead to lower back and pelvic pain.

  • Gynecological Issues

In women, conditions like endometriosis, ovarian cysts, uterine fibroids, pelvic inflammatory disease, and menstrual cramps can lead to pelvic pain. Sometimes, this pain can radiate to the lower back.

  • Pregnancy

During pregnancy, the body undergoes various physiological and hormonal changes. This includes weight gain, postural changes, and ligament laxity, leading to lower back and pelvic pain. This type of pain can also occur after childbirth due to the stress placed on the body during labor and delivery.

  • Gastrointestinal Conditions

Conditions like irritable bowel syndrome (IBS), constipation, diverticulitis, and colon cancer can cause pelvic pain.

  • Urinary Conditions

Issues such as kidney stones, bladder infections, or urinary tract infections can cause lower back and pelvic pain.

  • Prostatitis

In men, inflammation or infection of the prostate gland can cause pelvic pain.

  • Chronic Pelvic Pain Syndrome

This is a condition where pain in the area of the pelvis and lower abdomen lasts for six months or longer.

These are just some potential causes. Remember, pain is your body’s way of indicating that something is wrong. Don’t ignore it; seek professional help when necessary.

What Are The Symptoms of Pelvic and Lower Back Pain?

Symptoms of pelvic and lower back pain can vary widely based on the underlying cause and can range from mild discomfort to severe, debilitating pain. Some common symptoms associated with these conditions include:

  1. Pain: This could be sharp, dull, constant, intermittent, or even a radiating type of pain that extends to the lower back, hips, and thighs. The pain can also worsen with physical activity or prolonged sitting or standing.
  2. Tenderness and Swelling: The pelvic or lower back region may feel tender to touch. And there could be noticeable swelling.
  3. Stiffness: You might experience stiffness in the lower back, especially after waking up or after periods of inactivity.
  4. Decreased Range of Motion: There could be limitations to how much you can move your back or hip joints due to the pain.
  5. Numbness or Tingling: If there’s pressure on a nerve, you might experience numbness, tingling, or even weakness in the lower extremities.
  6. Abnormal Menstrual Cycle: Women might experience heavy, painful periods or irregular menstrual cycles.
  7. Urinary and Bowel Issues: Symptoms can include pain during urination, changes in bowel movements, or urinary incontinence.
  8. Sexual Dysfunction: Pain during intercourse is another symptom that could be present, particularly in women.

It’s crucial to remember that these symptoms can also be associated with many other health conditions. If you experience any of these symptoms persistently, it’s essential to consult with a healthcare provider to understand the cause and get appropriate treatment.

Is Pelvic Pain Felt In Lower Back?

Is Pelvic Pain Felt In Lower Back?Yes, it’s possible for pelvic pain to be felt in the lower back. This can occur due to several reasons:

  • Referred Pain

This is when pain is felt in an area different from where the actual problem or injury is. For example, conditions like endometriosis, ovarian cysts, or uterine fibroids can cause pelvic pain that’s felt in the lower back.

  • Shared Nerve Pathways

The nerves that service the pelvic region also service the lower back and hips. If there’s a problem or inflammation in the pelvis, the brain can sometimes interpret this as pain coming from the lower back or hips, due to the shared nerve pathways.

  • Radiating Pain

Certain conditions, like herniated discs in the lower back or sciatica (which involves irritation of the sciatic nerve that runs from the lower back down each leg), can cause pain that radiates from the lower back into the pelvis and down the leg.

So, while pelvic pain is sometimes felt directly in the pelvic region, it can also manifest as lower back pain or discomfort in other areas. It’s always important to seek professional medical advice if you’re experiencing persistent pain in these areas.

How Do You Relieve Pelvic And Lower Back Pain?

If you’re dealing with pelvic and lower back pain, there are several strategies that can help provide relief. However, it’s crucial to remember that these are general tips, and the most effective treatment will depend on the underlying cause of your pain. Always consult with a healthcare provider before starting any new treatment plan.

1. Physical Therapy

Physical therapists can provide exercises and stretches that strengthen the back and core muscles, improve flexibility, and promote better posture, all of which can help alleviate pain.

2. Pain Relief Medications

Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can provide temporary relief from pain and inflammation. In some cases, a doctor might prescribe stronger medications.

3. Heat and Cold Therapy

Applying a hot pack can help to relax tense muscles and promote blood flow to the area, while a cold pack can help to reduce inflammation and numb pain. Alternating between the two can sometimes be effective.

4. Mind-Body Techniques

Techniques such as deep breathing, meditation, and yoga can help reduce stress and tension in the muscles. That can in turn help alleviate pain.

5. Ergonomics and Posture

Ensure your workstation is set up correctly if you spend a lot of time sitting. Stand up and stretch regularly, and consider using a standing desk. Pay attention to your posture throughout the day.

6. Healthy Weight

Maintaining a healthy weight can reduce pressure on the back and pelvic muscles.

7. Rest

If the pain is due to strain or overuse, sometimes rest is necessary to allow the body to heal.

In some cases, more specific treatments might be needed, such as hormonal treatments for endometriosis, antibiotics for a urinary tract infection, or even surgery for conditions like herniated discs. If your pain is severe, persistent, or accompanied by other worrying symptoms, make sure to seek medical attention.

What Exercises Can Help With Pelvic And Lower Back Pain?

What Exercises Can Help With Pelvic And Lower Back Pain?Exercising can often help relieve symptoms of pelvic and lower back pain. It’s always advisable to consult with a healthcare provider before starting any new exercise regimen. Here are some exercises that can help:

Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for a few seconds and then relax.

Knee-to-Chest Stretch

While lying on your back, bring one knee up to your chest while keeping the other foot flat on the floor. Hold for 15-20 seconds and then switch to the other knee.


Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Lift your buttocks off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower your body back to the floor.

Cat-Cow Stretch

Position yourself on all fours, with your hands under your shoulders and knees under your hips. Arch your back, pulling your belly button up toward your spine (Cat pose). Hold, then drop your belly towards the floor and lift your head and tailbone (Cow pose). Repeat these movements in a flowing motion.

Piriformis Stretch

Lying on your back, bring both knees up to your chest. Cross one leg over the other so your ankle is resting on your opposite knee. Gently pull the bottom knee toward your chest until you feel a stretch in the buttock of the crossed leg.

Hip Flexor Stretch

Start in a lunge position with one knee on the floor and the other foot flat in front of you, knee bent. Gently push your hips forward until you feel a stretch in the hip of the back leg.

Gentle Yoga and Pilates

These activities can help increase flexibility, improve posture, and strengthen the core muscles, which can help support the back and reduce pain.

Always remember to warm up before exercising and to cool down afterward. The key to these exercises is to perform them gently and regularly. If any of these exercises make your pain worse, stop doing them and consult with a healthcare provider.


In conclusion, pelvic and lower back pain can significantly impact your quality of life, but understanding the potential causes and recognizing the symptoms can guide you toward effective treatments and management strategies. It’s crucial to remember that over-the-counter solutions and exercises might provide temporary relief. So, consulting with a healthcare provider is essential if the pain persists or interferes with your daily activities.

Empowering yourself with knowledge and taking proactive steps towards a healthy lifestyle can go a long way in mitigating discomfort and improving your overall well-being. Despite the challenges that come with pelvic and lower back pain, remember that there are many resources and strategies available to support.

If you’re experiencing Back pain, physical therapy for back pain at PhysioMantra can help: Book an online physical therapy session.