Working From Home is a Pain in the @$$
Pelvic and genital pain from prolonged sitting are COMMON and SERIOUS issues for people of all genders. The good news is that pelvic pain is highly TREATABLE. Learn more about what could be going on and what YOU CAN DO!
Tip 1: Use a seat cushion to take pressure off your bum. EFFECTIVE options:
- Pelvic Pain Solutions cushions for work chair or car
- Coccyx cushion - important note: the hole belongs at the BACK
- FREE: Place one standard pillow on the right half of your seat and one on the left half. The slight gap in the middle will take pressure off the genitals & tailbone.
Tip 2: Use a support behind your back
To effortlessly lock yourself into a comfortable position:
- Rest your back against chair,
- Use a lumbar roll, or
- Roll up a sweatshirt behind your back to fill the space between your low back & your chair
Tip 3: Avoid exaggerates sitting postures
- Slumped sitting can make your tailbone hurt
- Sitting leaning to one side can make your sit bone hurt
- Pelvis leaned forward can cause genital pain with excessive pressure
Tip 4: Wear loose clothing
Sitting in tight jeans or other clothing can worsen pelvic pain by adding extra compression and friction to the genitals and pelvis. Aim for loose, stretchy fabric when possible.
Tip 5: Move throughout the day
Not moving can cause pressure and pain to build in your pelvis. Try these pressure break ideas:
- Walk break every 1 to 2 hours
- Seated cat/cow 5 to 10 times, every hour or so
- Glut squeezes x 10 per hour
- Wiggle your legs whenever you think about it
- Sit on large exercise ball
Tip 6: STRETCH
Here are some deskersise ideas to decrease pain and stiffness.
Tip 7: See a pelvic floor physical therapist for pain relief
A pelvic floor physical therapist (PT) can help you find the SOURCE of your pain and develop the QUICKEST way to get better. Find a pelvic floor PT at pelvicrehab.com. You can always reach me through the contact page.
