Imagine waking up with a nagging ache in your lower back, only to feel it spread to your pelvis as the day progresses. Frustrating, right? Many people experience this connection between lower back pain and pelvic pain. But why does low back pain cause pelvic pain? Let’s dive into the fascinating ways these two pains are linked and what you can do about it.
Author
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Anatomy: How Are They Connected?
The lower back muscles and pelvic muscles are closely connected in a woman’s body.
The lower back muscles, like the erector spinae, support the spine and help with movement.
The pelvic muscles, including the pelvic floor muscles, support the pelvic organs and help with activities like walking, lifting, and even childbirth.
These muscles work together to stabilize the body.
When one group of muscles is hurt, it can affect the other. For example, if your lower back muscles are strained, it can lead to tension and pain in your pelvic muscles because they share the load of supporting your body. This connection is especially important for women, whose pelvic floor muscles play a crucial role in reproductive health and daily activities.
Symptoms of Lower Back and Pelvic Pain
Lower back and pelvic pain can show up in many ways. You might feel a dull ache, sharp pain, or even muscle spasms. Sometimes, the pain spreads to your hips, lower abdomen, or legs. It can make everyday activities like walking, sitting, or bending very hard. Severe pain can really affect your quality of life.
Common Causes of Lower Back and Pelvic Pain
- Injury
- An injury, like a muscle strain or a fall, can cause pain in your lower back and pelvis. These injuries can affect your muscles, ligaments, and even your bones.
- SI Joint Pain/ Dysfunction
- The sacroiliac (SI) joint connects your spine to your pelvis. SI joint pain or dysfunction can cause sharp pain in your lower back and pelvis. It can also make it hard to move.
- Vertebral Disc Slip
- A slipped or herniated disc in your spine can press on nearby nerves. This pressure can cause pain that spreads to your pelvis and legs.
- Degenerative Diseases
- Conditions like degenerative disc disease and arthritis cause changes in your spine. These changes can lead to chronic pain in your lower back and pelvis.
- Arthritis
- Arthritis can affect your spine and pelvis, causing inflammation and pain. It can make your joints stiff and sore, limiting your range of motion.
- Pregnancy
- During pregnancy, your body changes a lot. The extra weight and shifting posture can cause pain in your lower back and pelvis.
- Vitamin Deficiency
- Not getting enough vitamins, like vitamin D or calcium, can weaken your bones and muscles. This can lead to pain in your lower back and pelvis.
Diving in Deeper into The Role of Pelvic Floor Muscles
Your pelvic floor muscles are important for many things, like supporting your pelvic organs and helping with bowel movements.
When these muscles are weak or tight, it can cause pelvic floor dysfunction. This dysfunction can lead to severe pain in your lower abdomen and pelvis.
Chronic Pelvic Pain
Chronic pelvic pain is pain that lasts for a long time. It can be caused by many factors, including chronic conditions like endometriosis, pelvic inflammatory disease, and interstitial cystitis. These conditions affect the pelvic organs, like the uterus, fallopian tubes, and ovaries, leading to chronic pain.
Other Causes of Pelvic Pain
Pelvic pain can also come from conditions like ovarian cysts, ectopic pregnancy, and pelvic organ prolapse. These health conditions can cause severe cases of pelvic pain, especially during the menstrual cycle.
Best Exercises for Low Back and Pelvic Pain
Pelvic Floor Exercises (Kegels)
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles as if you are trying to stop the flow of urine.
- Hold the contraction for 5 seconds, then relax for 5 seconds.
- Repeat 10-15 times, gradually increasing the hold time as your strength improves.
Bridges with Resistance
- Lie on your back with your knees bent and feet flat on the floor.
- You can use dumbbells or resistance bands for added resistance.
- Tighten your glutes and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold for a few seconds, then slowly lower your hips back down.
- Repeat 10-15 times, focusing on engaging your pelvic floor muscles throughout the movement.
Bird-Dog
- Start on your hands and knees, keeping your back straight.
- Extend your right arm forward and your left leg back, keeping them in line with your body.
- Hold for a few seconds, then return to the starting position.
- Repeat with the opposite arm and leg.
- Do 10-15 repetitions on each side.
Stretches for Low Back and Pelvic Pain
Child’s Pose
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and stretch your arms forward, lowering your chest to the floor.
- Hold the stretch for 20-30 seconds, then relax.
- Repeat 2-3 times.
Knee-to-Chest Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee up to your chest, holding it with both hands.
- Hold the stretch for 20-30 seconds, then switch to the other leg.
- Repeat 2-3 times for each leg.
Piriformis Stretch
- Lie on your back with both knees bent.
- Cross your right ankle over your left knee, forming a figure-four shape.
- Gently pull your left thigh toward your chest until you feel a stretch in your right hip and glutes.
- Hold for 20-30 seconds, then switch sides.
- Repeat 2-3 times for each side.
If you have lower back pain and pelvic pain, it’s important to see a healthcare provider. They can help find the underlying cause of your pain. Treatments can include physical therapy, pain medications, and manual therapy. Orthopedic physical therapists can provide helpful information and a treatment plan to improve your range of motion and reduce pain.
In some cases, diagnostic injections can help find the cause of the pain. If you have severe pain or pain that doesn’t go away, it’s important to get immediate medical attention.
Frequently Asked Questions
When Should I Heat Lower Back Pain?
Heat can help relieve lower back pain. Heat therapy, such as a warm towel, heating pad, or warm bath, can relax tense muscles and improve blood flow to the area, reducing pain and stiffness. That said, it is best to use heat before massages or stretches.
When Should I Ice Lower Back Pain?
Ice can also benefit lower back pain, especially if the pain is due to a recent injury or inflammation. Applying ice packs for 15-20 minutes can reduce swelling and numb sharp pain.
Ice is best used if the injury is recent because it reduces inflammation. Secondly, it should be used right after a workout.
How Long Should Lower Back Pain Last?
Lower back pain can vary in duration. Acute lower back pain usually lasts a few days to a few weeks. Chronic lower back pain, which lasts longer than three months, may need more intensive treatment and management.
Where Is Low Back Pain?
Low back pain is felt in the lower part of the spine, also known as the lumbar region. This area is located between the bottom of the ribcage and the top of the hips.
Will Lower Back Pain Go Away on Its Own?
In many cases, lower back pain can go away on its own with rest, gentle exercises, and proper self-care. However, if the pain persists for more than a few weeks or is severe, it’s important to see a healthcare provider for further evaluation and treatment.
The Takeaway
Low back pain can indeed cause pelvic pain. Many factors like muscle strain, chronic conditions, and pelvic floor dysfunction can link these pains. If you experience this type of pain, talk to your healthcare provider. They can give you the best advice and treatment options to improve your quality of life.
Remember, taking care of your back and pelvis is important for your overall health. Don’t ignore pain—get the medical help you need to feel better.
The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.
References
- Kazeminia M, Rajati F, Rajati M. The effect of pelvic floor muscle-strengthening exercises on low back pain: a systematic review and meta-analysis on randomized clinical trials. Neurol Sci. 2023 Mar;44(3):859-872. doi: 10.1007/s10072-022-06430-z. Epub 2022 Oct 7. PMID: 36205811.
Leave a Comment