A Comprehensive Guide to Managing Pelvic Pain using mindfulness TECHNIQUES

Pelvic pain, a condition that affects many individuals regardless of gender or sexual orientation, can be a challenging journey. The complexity of the condition often requires a multifaceted approach to management. One such approach gaining recognition in the medical and wellness communities is mindfulness. This ancient practice, now backed by modern science, offers a powerful tool for managing pain, fostering a deeper understanding of the mind-body connection, and empowering individuals to find relief. In my practice as a queer affirming sex therapist, I have worked with several people who have experienced pelvic pain and have found relief from using mindfulness. Pelvic pain can interfere with our daily activities and can impact our sexual activities. I have found pelvic pain to be incredibly disruptive to people’s lives but through mindfulness and working with medical professionals, I have also seen people experience relief from their suffering.

The Science of Mindfulness and Pain Management

Mindfulness, in its simplest form, is about being fully present in the moment, aware of our experiences without judgment. This practice can have profound effects on our well-being, particularly when it comes to managing chronic conditions like pelvic pain.

 Recent research has begun to explore the role mindfulness can play in managing pelvic pain. A systematic review suggests that a multidisciplinary approach involving both pelvic floor physical therapy and mindfulness could be beneficial for individuals with chronic pelvic pain. This approach addresses both the physical and mental aspects of pain, providing a more holistic treatment strategy.

Another study found that a brief mindfulness-based program, incorporated into pelvic-floor physical therapy visits, helped patients perceive their pain differently. This shift in perception is a powerful tool in managing chronic pain, as it allows individuals to change their relationship with their pain, rather than trying to eliminate it entirely.

 Mindfulness Techniques for Pain Management

If you’re wondering how can you incorporate mindfulness into your pain management journey, Here are some practical techniques:

1. Mindful Breathing: This simple yet effective technique can be done anywhere, anytime. By focusing on your breath, noticing the sensation of inhaling and exhaling, you can anchor yourself in the present moment and create a sense of calm. This practice can help reduce stress and anxiety, which often exacerbate pain.

2. Body Scan: This involves mentally scanning your body from head to toe, observing any sensations, including pain, without judgment. This can help you become more attuned to your body and identify any areas of tension or discomfort. You can use this in conjunction with mindful breathing. Noticing any tension or pain in your pelvic floor and releasing that tension on the exhale.

3. Mindful Movement: Incorporating mindfulness into physical activities, such as yoga or walking, can help you stay present and focused, reducing stress and potentially alleviating pain. Mindful movement can also help improve body awareness, a crucial aspect of managing chronic pain 

4. Guided Mindfulness Meditation: There are numerous resources available, including apps and online videos, that can guide you through mindfulness exercises. One study found that a mindfulness meditation app was beneficial for women with chronic pelvic pain. These resources can provide structured guidance, making mindfulness practice more accessible, especially for beginners.

The Mind-Body Connection and Chronic Pain

Understanding the mind-body connection is crucial in managing chronic pain. Our thoughts, feelings, and beliefs can profoundly impact our physical health. Chronic pain, in particular, is not just a physical sensation but is deeply intertwined with our emotional and mental state.

 Mindfulness helps us tap into this connection, allowing us to observe our thoughts and feelings without getting caught up in them. This can lead to a reduction in stress and anxiety, which are often associated with chronic pain. A feasibility study found that a mindfulness-based stress reduction program promoted mindfulness, reduced pain, and modulated pro-inflammatory cytokines, suggesting a potential anti-inflammatory effect of mindfulness.

It's important to note that pelvic pain is not exclusive to any one gender or sexual orientation. It can affect anyone, regardless of their identity. Mindfulness, with its emphasis on personal experience and non-judgment, is an expansive practice that can be beneficial for all individuals. It's a tool that can be adapted and personalized, making it accessible and beneficial for everyone on their pain management journey.

The Long-Term Benefits of Mindfulness

While mindfulness can provide immediate relief in moments of acute stress or pain, the true power of this practice lies in its long-term benefits. Regular mindfulness practice can change the way our brains process pain and stress, leading to lasting improvements in pain management and overall well-being.

 In fact, a randomized trial found that active-duty women receiving mindfulness-based stress reduction had reduced pain perception and depression scores. These findings support mindfulness as an effective and viable behavioral treatment for individuals suffering from chronic pelvic pain.

 Living with chronic pelvic pain can be challenging, but it's important to remember that you're not alone, and there are tools available to help manage your pain. Mindfulness, with its ability to foster a deeper understanding of the mind-body connection, offers a powerful method for managing pelvic pain. By practicing mindfulness, you can empower yourself in your pain management journey, finding relief, reducing stress, and improving your overall well-being.

Remember, it's always important to consult with a healthcare provider when starting any new treatment strategy. Mindfulness is generally safe and can be a valuable complement to the medical treatments you're already using.

In the words of Jon Kabat-Zinn, a pioneer in the field of mindfulness, "As long as you are breathing, there is more right with you than wrong with you, no matter how ill or how hopeless you may feel." Embrace the power of mindfulness and embark on a journey towards better health and well-being.

References:

Bittelbrunn CC, de Fraga R, Martins C, Romano R, Massaneiro T, Mello GVP, Canciglieri M. Pelvic floor physical therapy and mindfulness: approaches for chronic pelvic pain in women-a systematic review and meta-analysis. Arch Gynecol Obstet. 2023 Mar;307(3):663-672. doi: 10.1007/s00404-022-06514-3. Epub 2022 Apr 6. PMID: 35384474.

Clark Donat LE, Reynolds J, Bublitz MH, Flynn E, Friedman L, Fox SD. The effects of a brief mindfulness-based intervention on pain perceptions in patients with chronic pelvic pain: A case series. Case Rep Womens Health. 2022 Jan 8;33:e00380. doi: 10.1016/j.crwh.2021.e00380. PMID: 35059306; PMCID: PMC8760341.

 Ball E, Newton S, Rohricht F, Steed L, Birch J, Dodds J, Cantalapiedra Calvete C, Taylor S, Rivas C. mHealth: providing a mindfulness app for women with chronic pelvic pain in gynaecology outpatient clinics: qualitative data analysis of user experience and lessons learnt. BMJ Open. 2020 Mar 12;10(3):e030711. doi: 10.1136/bmjopen-2019-030711. PMID: 32165550; PMCID: PMC7069307.

 Crisp CD, Hastings-Tolsma M, Jonscher KR. Mindfulness-Based Stress Reduction for Military Women With Chronic Pelvic Pain: A Feasibility Study. Mil Med. 2016 Sep;181(9):982-9. doi: 10.7205/MILMED-D-15-00354. PMID: 27612341.

Crisp CD, Baldi R, Fuller M, Abreu E, Nackley AG. Complementary Approaches for Military Women with Chronic Pelvic Pain: A Randomized Trial. J Integr Complement Med. 2023 Jan;29(1):22-30. doi: 10.1089/jicm.2022.0616. Epub 2022 Oct 12. PMID: 36251868.