Benefits of strength and resistance training in optimising health and managing pain

Pelvic pain can be a persistent and challenging condition to live with, impacting daily activities and overall well-being. However, there are ways to effectively manage your symptoms, improve your quality of life, and regain a sense of control. One highly beneficial tool in managing pelvic pain is strength training. This form of exercise can help alleviate discomfort, enhance muscle function, and support your physical and mental health.

Incorporating the right exercises into your routine can make a noticeable difference. With the right guidance, you can start feeling stronger and more capable both physically and mentally.

Why Strength Training?

Strength training is not just about lifting heavy weights—it’s about improving muscle strength, providing stability, and promoting overall body function. For those dealing with pelvic pain, targeted strength exercises can help manage pain, reduce inflammation, and improve your overall health in multiple ways.

Key Benefits of Strength Training for Pelvic Pain

• Reduces Pain Sensitivity
  Strength training can help the body manage pain by stimulating its natural pain-relief mechanisms. By regulating serotonin and opioid receptors, strength exercises can reduce pain receptor sensitivity, helping your body become less reactive to discomfort over time.

• Supports Pelvic Floor Function
  Your pelvic floor is closely connected to muscles like the glutes, hamstrings, and adductors around the hips. By strengthening these muscle groups, you reduce the load placed on your pelvic floor, alleviating tension and discomfort in the pelvic area.

• Reduces Inflammation
  Chronic inflammation is a common contributor to pain. Strength training improves circulation, helping to reduce levels of inflammatory chemicals in the body. This can lead to reduced swelling and discomfort over time.

• Boosts Energy and Fights Fatigue
  Fatigue often accompanies pelvic pain, making day-to-day tasks feel overwhelming. Strength training enhances muscle efficiency and endurance, allowing you to feel more energised and capable. With consistent exercise, you’ll likely notice an improvement in both physical and mental fatigue.

• Supports Mental Health and Stress Reduction
  Chronic pain can take a toll on mental well-being. Strength training releases endorphins, which naturally boost your mood and help reduce stress. This can have a positive impact on your mental health, helping to break the cycle of pain and stress.

• Decreases the Growth of Pain Receptors
  Regular strength training has been shown to limit the growth of pain receptors in the body. This means that over time, your body may become less sensitive to pain, making pelvic pain more manageable.

Additional Benefits of Strength Training and Exercise

According to the World Health Organization (WHO), regular physical activity, including muscle-strengthening exercises, is vital for maintaining good health. WHO recommends that adults engage in at least 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous activity per week, combined with muscle-strengthening exercises on two or more days.

In addition to helping with pelvic pain, strength training offers these additional benefits:

• Stronger muscles and bones

• Improved metabolism and weight management

• Enhanced balance and coordination

• Better heart health

• Increased flexibility and mobility

• Boosted self-confidence and sense of well-being

Getting Started with Strength Training

If you are new to exercise or strength training, or have concerns about starting with pelvic pain, here are a few tips to get started safely:

• Start Gradually
  Begin with light, low-impact exercises, focusing on slow and controlled movements. Gradually increase the intensity as your strength and confidence grow. Keep in mind that muscle soreness, also known as delayed onset muscle soreness (DOMS), is normal in the beginning.

• Work with a Professional
  It’s always a good idea to consult a pelvic health physiotherapist or exercise physiologist before starting a new exercise routine. They can help design a personalised strength training program that addresses your specific needs and ensures safe progress. Some muscles may need to lengthen or relax, and stretches might be recommended alongside strengthening exercises. Remember, “tight” muscles are not always strong muscles, so your exercises should be tailored to your individual situation.

• Consistency Matters
  Consistency is essential to see improvement, but it’s also important to listen to your body. Some days, you might feel up for a more intense workout, while on other days, a gentler approach may be necessary. Be patient—it may take several weeks or months before you notice significant strength changes.

Strength training can be a helpful tool for managing pelvic pain and improving your overall well-being. By strengthening key muscles, reducing inflammation, and improving your energy levels, you can make steady progress in managing your symptoms. Remember, every small step counts, and with time and dedication, you’ll begin to notice positive changes in your body and daily life.