How to Deal With Pelvic Pain

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My Pelvic Pain Story

From age eleven on, when I bled for the first time, my cycle has been intense at best and horrible at worst. I had, and at times still have, killer cramps – causing me to vomit, faint, or spend three days per month curled up in bed.

Only recently have I been diagnosed with endometriosis and its sister adenomyosis, after dealing with the effects of these conditions for almost thirty years. I know first-hand how much they can affect daily life. I also know how hard it can be to find something that helps to ease the pain.

It’s not only the pain and fatigue that has a major influence on your life when you’re struggling with pelvic pain. Chronic pain affects your relationships too, as well as your sex life.

What is Pelvic Pain?

If you have pain in the area below your belly button and above your legs, this is known as pelvic pain. While pelvic pain can occur because of, for example, appendicitis or a hernia, most often it’s used to describe pain in women’s internal reproductive organs. 

For many women, this is a sign of a physical condition, such as endometriosis, adenomyosis, or pelvic inflammatory disease (PID). Other women may experience pain as a result of emotional factors. For some, this pain may be intense, stabbing, or throbbing in nature, while for others, it may be mild and like a dull ache.

Especially with endometriosis, adenomyosis, menopause, and PID, the pelvic pain you’re experiencing can be chronic, which means that the pain is present on most days for six months or more. This is also often the case when you have experienced physical or emotional abuse. 

What to Do if You Suffer from Pelvic Pain

if you’re suffering from pelvic pain, I recommend you talk to your doctor or gynecologist. When you do, it is important to make sure you have a doctor you feel seen and heard by. Take the time to discuss some solutions to the pain you’re experiencing. Options usually range from hormonal treatment to surgery. Additionally, working with a pelvic pain therapist and a Somatica coach can provide support. 

A Somatica coach or somatic therapist has an embodied approach to support you in healing from trauma. They’ll also support you in finding more pleasure in everyday life, and to deal with the consequences of pelvic pain. These consequences can be very diverse. 

Potential Emotional or Relationship Effects of Pelvic Pain

Having chronic pain is stressful enough in itself, but it can also have a negative influence on your relationship(s). For example, your partner might not understand the pain you’re experiencing, and might respond with hurt or anger when you have to cancel yet another date or say no to sex. 

You may find it difficult to feel and express your capacity and boundaries, as they might change from day to day. You may have also developed a habit of pushing yourself beyond these boundaries – just so you don’t miss yet another day at work or another opportunity to connect with a partner. 

In these cases – and in many more – a Somatica coach or somatic therapist can help you get in touch with yourself first. They can assist in processing your own disappointment about the pain and its consequences, find out what your capacity is and where your boundaries are. You will also learn how to communicate with your partner in a way that’s honest and will lead to more intimacy – both with yourself, as well as with the ones close to you.

Where a somatic therapist might focus more on supporting you as you heal from trauma, a Somatica coach will add their knowledge of sexuality. 

Dyspareunia or Pain During Sex

Pelvic pain can also often lead to pain during sex. The clinical term for pain during sex is dyspareunia, and its characteristics can vary greatly from person to person. Sometimes, the pain is only there upon initial penetration and will go away quickly. At at other times, you might experience it during thrusting, and the pain might last for days post-intercourse.

Dyspareunia doesn’t always occur every time you have sex. For some, it only occurs every so often or only in certain positions. Just as dyspareunia can vary, it can also be treated in a variety of ways. 

Ways to Approach Pain During Sex

Try the following things when you have pain during sex:

  • Experiment with having sex at different times of the month. When you do, keep track of your cycle and the common symptoms you experience. You might find that certain times of the month you experience less pain during intercourse. 
  • Use plenty of lubrication, particularly if you experience vaginal dryness at the same time.
  • Different sex positions and depth of penetration can result in different levels of pain too. Most women with pelvic pain find the missionary position to be more painful due to the way the pelvis is tilted and the deeper penetration that results. Try out different positions and notice if there are any in which you don’t experience pain. 
  • Always make sure you’re fully aroused before starting penetration.
  • Of course, sex doesn’t have to mean penetration. Oral sex and mutual masturbation are amazing ways to have sex without penetration.

Pelvic Floor Therapy

Aside from these options, pelvic floor therapy might be helpful. Most women with pelvic pain involuntarily tighten the pelvic floor, which can cause further pain. Learning to relax the pelvic muscles is important when you’re experiencing pelvic pain. 

Dealing with Pelvic Pain in Your Relationship

To create more intimacy with your partner, it’s important to have open and honest conversations with them. When you’re working with a Somatica coach, they’ll be able to support you in having these vulnerable conversations.

These are some issues you might discuss around what comes up when you’re experiencing pelvic pain, including:

  • your need to love and be loved
  • your fear of intercourse
  • your fear of intimacy that may lead to intercourse
  • your feelings of guilt about not being able to have intercourse
  • your fear of losing the relationship

At the same time, you’ll learn to hold space for your partner, as they share their own feelings. They may include frustration about not being able to have intercourse with you, their fear of hurting you, and the fear of being rejected.

Even though this might not immediately take your physical pain away, it will help you to feel closer to your partner, and to feel seen and supported.

Find a professional sex coach near you or by expertise now.

Irina Verwer
Irina Verwer
Irina Verwer is a trauma-informed somatic therapist and intimacy coach in Berlin, Germany.

Living with complex PTSD and chronic physical pain herself, Irina has first-hand experienced how important it is to make self-care a top priority. With a focus on self-love, authenticity and resilience, she has connected lessons from her experiences with lessons on nutrition, yoga, Ayurveda, the female body and its cycles, and somatic therapies.

Irina is specialized in working with women who have experienced sexual trauma, or are struggling with pelvic pain.

If you're interested in working with her as a coach, you can contact her here.

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