Secondary Dysmenorrhea and Muscle Pain: How Pelvic Floor Tension Can Worsen Conditions Like Endometriosis and PCOS

Last week, we talked about how muscles influence “normal” period pain (primary dysmenorrhea).

But what happens when the pain isn’t just from your cycle itself?

What happens when there’s an underlying condition?

This is where we enter the world of:

Secondary dysmenorrhea.

What Is Secondary Dysmenorrhea?

Secondary dysmenorrhea refers to menstrual pain caused by an underlying condition, such as:

Endometriosis

Adenomyosis

Polycystic Ovary Syndrome (PCOS)

Fibroids

Pelvic inflammatory conditions

Unlike primary dysmenorrhea, this pain is often:

More severe

Longer-lasting

Less responsive to typical pain relief methods

Important Truth: It’s Not “Just Hormones”

With secondary dysmenorrhea, the root cause is not just hormonal fluctuation, it’s structural, inflammatory, or systemic.

However…

That doesn’t mean muscles aren’t involved.

In fact:

 They often become deeply involved over time.

How Chronic Pain Rewires the Body

If you’ve been dealing with pelvic pain for months or years, your body adapts.

Common patterns include:

Chronic pelvic floor clenching

Guarding behaviors (protective tension)

Altered movement patterns

Increased nervous system sensitivity

This is sometimes referred to as central sensitization, where the body becomes more reactive to pain signals.

Muscles as Both Victim and Amplifier

Here’s the key idea:

Your muscles are not the root cause of conditions like endometriosis…

But they can absolutely:

Amplify pain intensity

Prolong flare-ups

Limit recovery between cycles

Over time, tight or uncoordinated muscles can:

Reduce circulation in already inflamed tissues

Increase pressure in the pelvis

Create additional pain points (trigger points)

People with chronic pelvic pain [especially including common causes of secondary dysmenorrhea) frequently have pelvic floor muscle dysfunction

Pelvic floor  therapy such as massage or movement have been shown to reduce pain and improve quality of life

Myofascial trigger points in the pelvic region are commonly found in those with long-term pelvic conditions

In other words:

Even when the condition cannot be “cured,” the muscular component is highly treatable.

Let’s be very clear:

Yoga, breathwork, and pelvic floor exercises are not cures for:

Endometriosis

Adenomyosis

PCOS

But they are powerful tools for:

Reducing pain intensity

Improving daily function

Supporting nervous system regulation

Increasing quality of life

Why Muscles Matter Even More in Secondary Dysmenorrhea

Because this pain is often chronic, the muscular system has had more time to adapt and not always in helpful ways.

That means:

More ingrained tension patterns

More compensation in surrounding muscles

More sensitivity in the nervous system

Addressing these patterns can lead to significant relief, even between flare-ups.

Supportive Approaches (Backed by Pelvic Health Practice)

1. Pelvic Floor Physical Therapy

A gold standard for chronic pelvic pain conditions.

2. Yoga Therapy & Gentle Movement Focus on:

Down-regulation (calming the nervous system)

Slow, controlled mobility

Pain-free ranges of motion

3. Breathwork & Nervous System Support Helps reduce guarding patterns and improve muscle coordination.

4. Manual Therapy / Myofascial Release Targets tension patterns and improves tissue glide.

Living With Flare-Ups

Flare-ups may happen:

During menstruation

Around ovulation

During times of stress or inflammation

But your goal isn’t just to “survive” them.

It’s to: Reduce their intensity

Shorten their duration

Improve how your body recovers afterward

And having healthy muscular tissue and a deep connection with your interception are some of the best tools for this.

Secondary dysmenorrhea is complex, and it deserves comprehensive care.

But one of the most overlooked pieces?

Your muscles.

They may not be the root cause, but they are a powerful part of the solution.

Could Your Muscles Be Causing Period Pain? The Overlooked Role of the Pelvic Floor in Menstrual Cramps

When we think about period pain, we blame hormones.

We hear about prostaglandins, inflammation, and contractions, and while those are absolutely part of the picture, they’re not the whole picture.

Because there’s something else playing a major role that often gets overlooked:

Your muscles.

What’s Actually Happening During Period Pain?

During menstruation, the uterus contracts to help shed its lining. These contractions are influenced by prostaglandins,  compounds that increase inflammation and pain sensitivity.

Research shows that people with higher prostaglandin levels often experience more intense cramps. That’s why anti-inflammatory medications can help.

But here’s where things get interesting:

Pain doesn’t just stay in the uterus.

Pain changes how your entire body responds, especially your muscles.

Pain → Tension → Less Oxygen → More Pain

When your body experiences pain, your nervous system responds protectively.

One of the most immediate responses?

Muscle tension.

This includes the muscles of your abdomen, hips, and, most importantly... your pelvic floor.

When muscles stay contracted for too long, they can create what’s called:

Hypoxic tissue (low oxygen supply)

This matters because:

Oxygen is essential for healthy tissue function

Reduced circulation = slower removal of inflammatory byproducts

Pain-sensitive chemicals build up in the area

This creates a feedback loop:

Pain → muscle tightening → reduced blood flow → increased inflammation → more pain

Why the Pelvic Floor Matters More Than You Think

Your pelvic floor isn’t just sitting there passively.

It plays an active role in:

Supporting pelvic organs

Assisting circulation and lymphatic flow

Coordinating with your breath and diaphragm

Allowing tissues to move and glide smoothly

When these muscles are overly tight or poorly coordinated:

Blood flow can become restricted

Movement between tissues becomes limited

Friction and irritation increase

And yes, this can intensify menstrual discomfort.

A Surprising Statistic

Up to 90% of menstruating individuals experience period pain at some point

Studies suggest that musculoskeletal factors, including pelvic floor dysfunction, are often underdiagnosed contributors

Even more compelling: Pelvic floor physical therapy has been shown to significantly reduce chronic pelvic pain, including menstrual-related discomfort.

Why This Changes Everything

Hormones are not something you can immediately control.

But your muscles?

They’re accessible. Trainable. Responsive.

That means:

You can begin improving circulation today

You can reduce tension patterns today

You can support your body in real time

What Actually Helps? (Backed by Pelvic Health Research)

Evidence-informed approaches include:

1. Gentle Pelvic Floor Relaxation (Not Just Strengthening) Most people think “Kegels”, but many people with pain actually need relaxation, not more contraction.

2. Breathwork (Diaphragm + Pelvic Floor Connection) The diaphragm and pelvic floor move together. Improving this relationship enhances circulation and reduces tension.

3. Movement-Based Therapies

Yoga therapy

Somatic movement

Gentle mobility work

These help restore fluid movement between tissues and reduce stiffness.

4. Manual Therapy / Massage therapists use external techniques to improve tissue mobility and blood flow. Physical therapist can even do internal work or you can be supported and educated on how to do your own internal massage( which is my preferred recommended way and even personal way of doing internal work)

The Takeaway

Yes, your hormones play a role in period pain.

But they are not the only factor.

Your muscles, especially the muscles around your pelvis, can either amplify pain… or help relieve it.

And the most empowering part?

They’re something you can work with.

Why Does My Body Feel Like It’s Falling Apart All at Once?

Have you ever had that moment where one small thing goes wrong…
and then suddenly, everything does?

It starts as a little hip pain.
Then it burns when you walk.
Sitting becomes uncomfortable.
Your lower back starts talking.
You leak when you cough.
Your jaw tightens.
Sex feels different, maybe even painful.

It feels sudden. Like an avalanche.
Like your body is betraying you.

“When it rains, it pours,” right?

Not exactly.

The Truth: It Didn’t All Start at Once

Even though it feels sudden, this kind of full-body cascade is rarely random.

In most cases, your body has been whispering long before it started screaming.

The body is incredibly adaptive. It will compensate, redistribute load, and find workarounds for dysfunction... often for years.

Until it can’t.

The Threshold of Dysfunction

Your body can absorb a surprising amount of imbalance:

• Muscles not firing optimally

• Joints not gliding well

• Breath patterns becoming restricted

• Tension patterns building over time

This is sometimes referred to clinically as a “cumulative load” or “threshold” model.

Studies in musculoskeletal and pelvic health research suggest that symptoms often appear only after a tipping point is reached, not when the problem first begins.

So what feels like:

“ my body is falling apart all at once”

is often actually:

“Multiple small dysfunctions finally exceeded my body’s capacity to compensate.”

The Pelvic Floor Is Not an Isolated System

One of the biggest misconceptions is that symptoms like leaking, pelvic pain, or painful sex are isolated issues.

They’re not.

The pelvic floor is deeply connected to:

• The diaphragm (breathing)

• The hips and glutes

• The deep core

• The jaw and neck (yes, even here)

 Dysfunction in one area can influence another. For example:

• Hip weakness has been linked to pelvic floor dysfunction

• Chronic jaw tension may co-exist with pelvic tension

• Altered breathing patterns can change pelvic floor coordination

This is why you might experience seemingly unrelated symptoms at the same time.

They’re not random.
They’re connected.

Your Body Was Adapting… Until It Couldn’t

Your body wants to function.

It is incredibly good at:

• Compensating

• Re-routing movement

• Keeping you going

But compensation has a cost.

Think of it like holding something together with duct tape.
It works… until it doesn’t.

And when it stops working, the “repair” often feels much bigger than if we had addressed the first small signal.

The Whispers We Miss

Many people I work with can trace their symptoms back to something small:

• A fall in childhood

• Chronic holding in the belly

• “Normal” period pain

• A habit of clenching or bracing

• Ignoring the urge to rest 

• Living in constant low-grade stress

Individually, these don’t seem like a big deal.

But over time, they create patterns.

And eventually, the body says:

“I can’t carry this quietly anymore.”

From Nociception to Awareness: Why Pain Feels So Loud

There’s an important distinction in neuroscience between:

• Nociception → the detection of potential threat or pain

• Interoception → awareness of internal body sensations

• Proprioception → awareness of body position and movement

and are skills that can be developed.

And here’s the powerful part:

Research suggests that when we improve interoceptive and proprioceptive awareness, we can reduce the intensity of pain perception.

Not because the pain is “in your head”
but because the brain has more accurate, nuanced information to work with.

Instead of:

“Everything hurts. I don’t know why.”

We begin to feel:

“Ah, this tightens when I hold my breath.”
“This eases when I soften here.”
“This changes when I move like this.”

That shift alone can be profound.

Why Everything Feels Overwhelming (And What Helps)

When pain spreads or multiplies, it often leads to:

• Fear of movement

• Avoidance

• Disconnection from the body

• Feeling like recovery is impossible

But here’s the reframe:

Your body didn’t suddenly break.

It reached a threshold.

And just like dysfunction accumulates gradually, 
healing can, too.

The First Step Isn’t Doing More. It’s Feeling More.

Before we jump into fixing, strengthening, or stretching…

We begin with awareness.

• Slowing down

• Noticing breath

• Feeling how the body responds

• Reconnecting to internal sensation

This is the foundation of both:

• Pelvic floor work

• Yoga therapy/ somatic movement

Because you can’t change what you can’t feel.

You’re Not Broken. You’re Being Asked to Listen Differently.

If your body feels like it’s falling apart…

It might actually be trying to bring you back together.

Not through force.
Not through pushing harder.

But through awareness, connection, and support.

The whispers were always there.

Now, we learn how to hear them.

If this resonates with you, this is exactly the work we explore inside my sessions and programs. learning how to reconnect to your body in a way that feels safe, supported, and actually effective.

Why the Pelvis?

Last week, I shared a bit about my journey into holistic health. This week, I want to go a little deeper into one question I get often:

Why the pelvis?

And why I lean more into work around the female pelvis.

I mentioned last week how the Introduction to the Female Pelvis workshop got started, but my journey with the pelvis began long before that.

When I first started studying massage therapy, I was lucky enough to study on Maui, one of the Hawaiian Islands. This quickly exposed me to traditional Hawaiian techniques in bodywork, but even more than that, I had some phenomenal teachers in my foundational training.

I also had the chance to take additional classes under some incredible instructors, including my first Lomi teacher, Jeana Naluai, who talked about how the hips are the keystone of the body.

So much of the tradition I studied focused on the hips, opening them, mobilizing them, and understanding how much of a difference that can make in the body as a whole. I even had the privilege to study directly under her teacher, the legendary Makala Yates.

From there, I was pretty hooked.

I’m not sure how many massages you’ve had, or from how many different therapists, but if you’ve had a massage from me, you know I spend a good amount of time on the hips.

And if you’ve had a lot of other massages, you might have noticed that many therapists tend to steer away from this area.

Which is unfortunate.

One of my other teachers in massage school used to say that this is such an important part of the body and that’s exactly why she had us working on it from day one of technique class. She wanted to make sure we were never uncomfortable, and that we understood we are practitioners of health and wellness, here to support the body in its entirety.

And this is a powerful place to begin.

As I started branching out into movement practices like yoga, I kept hearing more about the hips, not just physically, but emotionally.

How we “hold” things there.

How muscles like the psoas are sometimes called the muscles of the soul.

I became really interested in how movement could create release, not just in the muscles, but sometimes in the emotional body as well.

This was something I was constantly hungry to learn more about.

Anytime there was a continuing education class on the pelvis, pelvic floor, hips, hip flexors, I was in. I still am, I just took a class on the big toe and how it affects our pelvic floor.

And the more complex it became, the more interesting it was to me.

Learning about the differences between the male and female pelvis, not just in bone structure, but in what the pelvis holds. The presence of additional organs, and how that changes the musculature, the pressure systems, and the way we move.

There is so much you can learn about this part of the body. Honestly, even speaking about it in broad strokes could take weeks.

But one of the things I realized as I continued studying, and then started sharing this information with other women, is that it doesn’t actually take that much to start making a difference.

We don’t need to know every anatomical name, every nerve, every blood vessel to begin understanding our bodies and supporting them in a meaningful way.

And that’s one of my favorite parts of this work.

Getting to share space with women.

Talking about what is normal, what isn’t, and why.

Watching the pieces start to fall into place.

Seeing those little lightbulb moments happen.

And then hearing back days, weeks, or months later, how something shifted.

How their lives improved.

How they felt more equipped in their bodies and even language to communicate their own Curiosities or concerns to doctors.

Even hearing from women years later, moving through pregnancy or birth, feeling more prepared because of something they learned, sometimes from just a single workshop.

That’s why I’m in love with the pelvis.

It’s complex. There’s so much to learn, so much to discover.

But at the same time, it often only takes a little bit of understanding to create a really meaningful shift in your life.

If you’re starting to get curious about your own body, your own patterns, or things you’ve been experiencing that never quite made sense

This is exactly the kind of work I love to share.

Whether through workshops, classes, or one-on-one sessions, there are ways to begin understanding and supporting your body that don’t require overwhelm, just a willingness to start.

Is Your Period Actually Normal? Heavy Bleeding, Pain, and What Your Body Might Be Trying to Tell You

There’s a narrative many women grow up with:

“Periods are just painful.”
“Some people bleed a lot.”
“This is just your normal.”

But here’s a question many of us were never invited to ask:

What if your “normal” isn’t actually healthy?

Because while many menstrual symptoms are common…
that doesn’t necessarily mean they are normal or something your body should have to endure.

Pain and heavy bleeding can sometimes be signals that something deeper is happening in the body.

What Is a “Normal” Period?

Medically speaking, a typical menstrual cycle generally falls within these ranges:

• Cycle length: 21–35 days

• Bleeding duration: 2–7 days

• Average blood loss: ~30–50 mL per cycle

• Upper limit of normal: about 80 mL

Of course, every body is unique.

But there are some signs that bleeding may be heavier than what clinicians consider typical.

Signs Your Period May Be Heavier Than Normal

• Soaking through a pad or tampon every 1–2 hours

• Needing to change products overnight

• Passing large clots (quarter-sized or larger)

• Bleeding longer than 7 days

• Feeling fatigued, dizzy, or lightheaded

If this sounds familiar, it’s worth paying attention.

Heavy bleeding and severe pain are often normalized, but they deserve deeper conversation and care.

The Problem With “It’s Just Your Normal”

Yes, cycles vary from person to person.

But your version of normal should still allow your body to function with relative ease and stability.

Many women are told their symptoms are fine because:

• They’ve always had heavy periods

• Their mother or sister experiences the same thing

• Their labs are “technically normal”

But here’s the reality:

Chronic pain and excessive bleeding are signals - not personality traits of your body.

One condition that is often overlooked in these conversations is adenomyosis.

What Is Adenomyosis?

Adenomyosis is a gynecologic condition where tissue similar to the uterine lining grows into the muscular wall of the uterus.

Each menstrual cycle, this tissue still responds to hormonal changes.

It can:

• thicken

• break down

• bleed

But because it’s embedded inside muscle tissue, the blood and inflammation can become trapped within the uterine wall.

This can contribute to:

• inflammation

• uterine enlargement

• deep pelvic pain

• heavy bleeding

Many people describe the sensation as:

“A heavy, swollen, bruised feeling in the uterus.”

How Common Is Adenomyosis?

This is where things become complicated.

For many years, adenomyosis could only be definitively diagnosed after hysterectomy, which means many cases were missed.

Today, imaging like ultrasound and MRI can sometimes identify it, but it is still frequently underdiagnosed.

Research estimates vary widely, but studies suggest:

• Around 20–34% of women may have adenomyosis in some clinical populations. (JAMA Network)

• In gynecology clinic populations, studies have found prevalence around 20%. (PubMed)

Because diagnosis has historically been difficult, many women live with symptoms for years before receiving an explanation.

Adenomyosis and Endometriosis: Similar but Different

Adenomyosis is often confused with endometriosis, and the two conditions can sometimes occur together.

But they are not the same.

Endometriosis

• Tissue similar to the uterine lining grows outside the uterus

Adenomyosis

• Similar tissue grows within the muscular wall of the uterus

Both can contribute to:

• painful periods

• pelvic pain

• heavy bleeding

• fatigue

But the mechanisms and treatment approaches can differ.

Understanding the difference can help women advocate for the right kind of care.

How Adenomyosis Can Affect Daily Life

Adenomyosis doesn’t just affect the uterus.

It can ripple outward into many areas of life:

• energy levels (especially with heavy bleeding)

• work and productivity

• movement and exercise tolerance

• intimacy and relationships

• emotional wellbeing

Many women adapt quietly by:

• planning life around their cycle

• avoiding certain activities

• pushing through pain

But your life shouldn’t have to shrink around your symptoms.

A Whole-Body Perspective

Pelvic health professionals increasingly recognize that pelvic pain conditions rarely exist in isolation.

They often involve the entire pelvic system, including:

Pelvic Floor Function

Chronic pain can lead to protective tension and guarding in the pelvic floor muscles.

Pressure and Breath

The diaphragm, abdomen, and pelvic floor work together to manage pressure inside the body.

When that relationship becomes strained, symptoms can intensify.

Nervous System Sensitivity

Long-term pain can change how the nervous system processes sensation, making the body more reactive.

Circulation and Inflammation

Restricted movement and chronic tension can influence blood flow and tissue sensitivity.

Supportive Approaches That May Help

Medical care is essential for diagnosis and treatment.

But many women also benefit from supportive body-based practices that improve quality of life.

1. Breath and Pressure Awareness

The diaphragm and pelvic floor move together.

Gentle breathing practices can help:

• reduce pelvic pressure

• improve circulation

• support nervous system regulation

2. Supportive Movement

Movement doesn’t need to be aggressive to be effective.

Helpful approaches often include:

• gentle rhythmic movement

• reducing strain during flares

• building body awareness

3. Pelvic Floor Down-Training

Many people with pelvic pain have overactive pelvic floor muscles, not weak ones.

Support may include:

• relaxation training

• manual therapy with trained providers

• nervous system regulation

4. Nervous System Support

Chronic pain affects the whole body.

Practices that cultivate safety and awareness can help reduce pain amplification patterns.

5. Nutritional Support

Heavy bleeding can increase the risk of iron deficiency.

Supportive care may include:

• monitoring iron levels

• anti-inflammatory nutrition

• hydration

When to Talk to a Doctor

Consider seeking medical guidance if you experience:

• bleeding that soaks through products every 1–2 hours

• periods lasting longer than 7 days

• persistent pelvic pain or pressure

• fatigue or symptoms of anemia

You can ask about:

• pelvic imaging (ultrasound or MRI)

• adenomyosis specifically

• pelvic floor physical therapy

If you’ve ever been told:

“This is just how your body is.”

I want you to hear this instead:

Your body isn’t “too much.”

It might simply be asking
to be understood more deeply.

Because what’s common
is not always what’s healthy.

And understanding our bodies is often the first step toward supporting them.

If You Want Support

This is the kind of work I guide women through:

• understanding pelvic anatomy

• reconnecting with the body through breath and movement

• learning sustainable ways to support pelvic health

Set up a call today.

Daily Practices to Support Endometriosis and Pelvic Pain

Living with endometriosis can be exhausting.

Pain may come and go in cycles, sometimes affecting energy, movement, digestion, and overall wellbeing.

When symptoms flare, it can feel like the body is unpredictable or difficult to trust.

While medical care is an important part of managing endometriosis, many women also find relief through small daily practices that support the pelvic body.

These practices are not cures, but they can help create more comfort, awareness, and connection with the body.

Practice 1: Gentle Breath Awareness

The breath plays an important role in how the pelvis moves.

When we are stressed or in pain, breathing often becomes shallow and held in the upper chest.

Practicing slow, relaxed breathing into the ribs and back body can help:

• reduce nervous system stress
• allow the pelvic floor to soften
• support circulation in the abdomen and pelvis

Even a few minutes of slow breathing can help signal safety to the body.

Practice 2: Warmth and Rest

Heat is one of the simplest and most effective ways to support the pelvis during painful cycles.

Warm compresses, baths, or heating pads can help relax muscles and encourage circulation.

Equally important is allowing the body time to rest without guilt when symptoms are intense.

Rest is not a failure of productivity, it is part of how the body restores balance.

Practice 3: Gentle Movement

When pain is present, intense exercise may feel overwhelming.

Instead, gentle movement can help keep the pelvis mobile and reduce excessive muscle guarding.

Examples might include:

• slow stretching
• pelvic mobility movements
• restorative yoga positions
• mindful walking

The goal is not to push the body, but to move in ways that feel supportive.

Practice 4: Nervous System Support

Chronic pain affects the nervous system.

Over time, the body may become more sensitive to pain signals and stress.

Practices that calm the nervous system can help reduce this cycle.

Examples include:

• breathwork
• restorative yoga
• meditation
• time in nature
• supportive social connection

These practices help shift the body toward a rest and repair state.

Why Guidance Can Help

Many women navigating pelvic pain try to figure everything out alone.

But the pelvis is a complex area of the body involving muscles, organs, connective tissue, and the nervous system.

Learning how to support this space often becomes easier with guided support and education.

Working with someone trained in pelvic health and movement can help you better understand:

• how your pelvis moves
• where tension may be held
• how to approach movement safely

Living with endometriosis requires patience and compassion toward the body.

Small daily practices can begin to shift the relationship we have with pain and with the pelvis itself.

Over time, these practices help rebuild trust in the body.

If you're looking for deeper support, I currently offer a few ways to explore pelvic health and movement more closely.

• 1:1 Pelvic Yoga Therapy Sessions where we explore movement, breath, and body awareness tailored to your experience.

• Small Group Classes focused on gentle pelvic mobility and nervous system support.

These spaces are designed to help women reconnect with their bodies in a supportive and educational environment.

You can learn more about working together here.

Yoga for Endometriosis: Can Movement Help Pelvic Pain?

Yoga cannot cure endometriosis, but movement can support the pelvic body. Learn how gentle yoga may help pelvic tension, circulation, and nervous system regulation.

Yoga for Endometriosis: Can Movement Help Pelvic Pain?

Living with endometriosis can make movement complicated.

Some days the body may feel stiff, tender, or exhausted.
Other days, movement may feel supportive and relieving.

Many people wonder if practices like yoga can actually help.

While yoga cannot cure endometriosis, gentle and informed movement can support the body in meaningful ways, especially when we understand how the pelvis responds to pain and inflammation.

Why Movement Can Feel Difficult With Endometriosis

Chronic pain changes the way the body moves.

When inflammation is present in the pelvis, surrounding muscles often become protective and guarded.

The pelvic floor, abdominal muscles, and even the hips may tighten in response to pain.

This protective response is a normal part of how the nervous system tries to keep the body safe.

But over time, persistent tension can contribute to:

• pelvic pressure
• restricted movement
• increased pain sensitivity

Understanding this response can help us approach movement with more compassion.

How Yoga Can Support the Pelvic Body

When practiced gently and intentionally, yoga can support several systems that are affected by endometriosis.

1. Reducing Pelvic Muscle Tension

Slow movement and mindful stretching can help release unnecessary tension in the pelvic floor and surrounding muscles.

2. Improving Circulation

Movement encourages blood flow and fluid movement through the pelvis, which may help reduce feelings of heaviness or stagnation.

3. Supporting the Nervous System

Breath-centered practices can help regulate the nervous system and reduce the body’s stress response, which plays a role in how pain is experienced.

4. Rebuilding Body Awareness

Chronic pain can make the body feel unpredictable or unfamiliar.

Gentle movement practices can help restore a sense of connection with the pelvic body.

Important: Yoga Is Not a Cure

It is important to say clearly that yoga does not cure endometriosis.

Endometriosis is a complex medical condition that often requires medical care and support.

However, movement practices can be a valuable tool for supporting the body alongside medical treatment.

Gentle Principles for Movement With Endometriosis

Rather than pushing the body, it can be helpful to approach movement with curiosity and care.

Some helpful principles include:

• move slowly
• avoid forcing deep stretches in the pelvis
• focus on breathing into the ribs and back body
• rest during flare-ups
• choose supportive, gentle practices

The goal is not to “fix” the body, but to support it.

Learning how to move with awareness can change the way we experience the body.

For many women living with endometriosis, reconnecting with gentle movement becomes a way of rebuilding trust in the body.

When movement is approached with knowledge and compassion, it can become a powerful form of support for the pelvic space.

Next week I’ll be sharing simple daily practices that can support the pelvis when living with endometriosis.

If you’d like to receive more pelvic health education and movement practices, you can subscribe to my newsletter below.

What Is Endometriosis? Understanding the Pelvis and Chronic Pain

Endometriosis affects approximately 1 in 10 women worldwide.

Yet many people living with the condition spend years searching for answers before receiving a diagnosis.

Painful periods.
Deep pelvic pain.
Digestive discomfort.
Fatigue that feels impossible to explain.

Despite how common it is, many women are never taught what endometriosis actually is or how it affects the body.

Understanding the pelvis is one of the first steps toward supporting it more compassionately.

What Is Endometriosis?

Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus.

This tissue can grow on structures such as:

• ovaries

• uteran tubes

• the pelvic wall

• ligaments that support the uterus

• the bladder or bowel

Just like the uterine lining, this tissue responds to hormonal cycles.

It can thicken, break down, and create inflammation, which contributes to pain.

Why Does Endometriosis Cause Pain?

The pain of endometriosis can come from several sources.

Inflammation in the pelvis can irritate surrounding tissues and nerves.

Scar tissue (adhesions) may develop, which can limit normal movement of organs and tissues.

Over time, the nervous system can also become more sensitive to pain signals, a process known as pain sensitization.

This is why endometriosis pain can feel complex and sometimes unpredictable.

How Endometriosis Affects the Pelvic Muscles

When the body experiences chronic pain, muscles often respond by becoming protective.

The pelvic floor muscles may tighten or guard the area in response to inflammation or discomfort.

This is not the body “malfunctioning.” It is the body trying to protect itself.

However, prolonged tension in these muscles can sometimes contribute to additional discomfort or feelings of pressure in the pelvis.

Why Understanding the Pelvis Matters

Many women navigating endometriosis are told what treatments are available but are rarely taught how their pelvis actually works.

Learning about the structures of the pelvis; bones, muscles, organs, and connective tissue; can help us develop a more compassionate relationship with the body.

When we understand the pelvis better, we can begin supporting the body through:

• gentle movement
• breath awareness
• nervous system regulation
• and informed self-care

Living with endometriosis can feel overwhelming, especially when the body feels unpredictable or painful.

But education can be incredibly empowering.

Understanding what is happening inside the pelvis does not erase the condition, but it can help us respond to the body with more awareness and support.

When we understand the pelvis better, we can begin supporting the body more compassionately.

If you're interested in learning more about pelvic health, movement, and understanding the female body, you can subscribe to receive weekly education and practices.

Next week I’ll be sharing how gentle movement and yoga can support the body when living with endometriosis.

The Part of the Body We Learn About Last

Why so many women feel disconnected from their pelvis and why that isn’t a personal failure.

There are parts of the body many of us learn to understand early.

We learn how to use our hands.
We learn how to control our breath.
We learn how to push through fatigue, tension, and discomfort.

And then there is the pelvis.

For many women, the pelvis is the part of the body we learn about last, if we learn about it at all.

Often, it only comes into focus when something feels wrong. Pain. Dysfunction. A diagnosis. A problem to solve.

Rarely is the pelvis introduced as a place of support, orientation, or relationship.

This absence is not accidental.

The pelvis sits at the intersection of medicine, culture, productivity, and shame. It holds reproductive organs, elimination pathways, sexual sensation, and deep postural support. Because of this, it is often medicalized, minimized, or avoided altogether.

When a part of the body is not clearly named or understood, many of us learn to relate to it indirectly.

Through tension.
Through control.
Through disconnection.

This doesn’t mean we’ve failed to listen to our bodies.

It means we were never given a clear way to begin.

Many women I work with describe feeling “out of touch” with their pelvis. They may feel unsure where it is, what it does, or how to sense it without judgment. Some feel nothing at all. Others feel too much.

Both experiences make sense.

Disconnection is often an adaptation, a way the body learned to function in environments that required endurance, compliance, or constant output.

Reconnection, then, is not about fixing what’s broken.

It’s about orientation.

Orientation begins with knowing where you are.

It can be as simple as noticing how you’re sitting right now. Feeling the surface beneath you. Sensing where your weight is supported. Becoming aware of the space your body occupies without trying to change it.

This kind of awareness does not require anatomy charts or technical instruction. It doesn’t ask you to optimize or improve.

It asks you to notice.

When the pelvis is approached this way, as a place to meet rather than manage, something subtle shifts.

Not because the body suddenly changes, but because the relationship does.

Understanding the pelvis doesn’t have to start with muscles or mechanics. It can start with simple curiosity. With permission to feel without interpreting. With the recognition that this part of the body has been carrying you, quietly, for a long time.

Learning to relate to the pelvis is not about mastering it.

It’s about acknowledging that it was never properly introduced.

This work, slowing down, orienting, and listening, is at the heart of what I explore in my current offerings, including Coming Home to Your Pelvis. But more than that, it’s an invitation many women are already feeling in their own way.

An invitation to stop rushing past parts of themselves that were never given language.

An invitation to begin, gently, where they are.

Coming Home to the Pelvis: A Gentle February Practice

If you’ve been following along this January, you may have read my recent reflections on devotion to the body; choosing care over pressure, and rest over urgency. These themes continue to guide how I approach wellness, especially during the quieter months of the year.

As February approaches, I want to share a practice that grows naturally from this philosophy: Coming Home to Your Pelvis.

If you haven’t read Devotion to the Body: A Gentler Way to Begin the New Year, you can check it out now.

Why the Pelvis?

The pelvis is a place of connection, between upper and lower body, movement and stillness, structure and softness. It supports our organs, our breath, and our ability to move through the world with stability and ease.

And yet, for many people, it’s an area shaped more by tension, silence, or misunderstanding than by care.

We often don’t learn how to relate to this part of the body until something feels “wrong.” But pelvic connection doesn’t have to begin from a place of problem-solving.

It can begin with listening.

A Different Kind of “Challenge”

When I use the word challenge here, I don’t mean pushing, fixing, or transforming yourself in five days.

Coming Home to Your Pelvis is a short, supportive practice designed to:

• Build trust with your body

• Offer gentle education without overwhelm

• Create space for awareness, breath, and reflection

• Support nervous system regulation through embodied practices

Each day includes a brief guided practice and reflection; something you can return to even on full or quiet days.

Why February?

Winter invites inward attention. It’s a season for sensing, listening, and laying foundations rather than rushing toward outcomes.

February, in particular, sits between rest and renewal. It’s an ideal time to reconnect with the body in ways that feel supportive and sustainable, especially if the start of the year has already felt full.

An Entry Point, Not an Endpoint

This practice stands on its own. You don’t need prior experience or special knowledge to participate.

For some, it may also open the door to deeper pelvic education and embodied learning later in the season. For others, it may simply be a moment of reconnection, and that is more than enough.

If you feel drawn to explore this gentle February practice, you can learn more here.

Wherever you are in your relationship with your body, may this season offer space to listen and return.