Exercises for Pudendal Nerve: Pain Relief Tips

The pudendal nerve is essential for coordinating the muscles that manage pelvic movement, bladder control, and bowel activity. If this nerve becomes compressed or inflamed, it can lead to a painful condition called pudendal neuralgia, resulting to chronic pelvic pain, numbness, or burning sensations that interfere with daily life. Fortunately, targeted exercises for pudendal nerve recovery can help relieve tension, improve circulation, and restore healthy nerve function.

This guide explores evidence-based exercises, posture habits, and gentle stretches that can support healing, along with expert-backed insights for long-term pelvic health.

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Understanding the Pudendal Nerve

The pudendal nerve serves as one of the primary nerves responsible for sensation and muscle control within the pelvic area. It originates from the sacral nerves (S2–S4) and travels through the pelvic floor to supply the genitals, anal sphincter, and perineum. When this nerve is irritated due to prolonged sitting, childbirth, cycling, or pelvic surgeries, it can trigger pudendal neuralgia — often felt as pain, tingling, or numbness in the genital or rectal area.

Common Causes of Pudendal Nerve Irritation

• Prolonged sitting (especially on hard surfaces)

• Pelvic muscle tightness or imbalance

• Cycling or activities with repetitive pelvic pressure

• Childbirth injuries

• Post-surgical scarring

• Poor posture and spinal misalignment

The key to recovery lies in reducing compression and improving flexibility in surrounding tissues.

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Why Exercises Help

Gentle, consistent pudendal nerve exercises aim to:

• Relax the pelvic floor muscles to reduce nerve pressure

• Improve blood flow for nerve nourishment

• Foster pelvic balance and midsection strength

• Reduce inflammation and restore mobility

Always perform these movements gently and, when possible, under a pelvic floor specialist’s guidance to ensure safety and comfort.

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Table: Overview of Helpful Exercises for Pudendal Nerve

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Best Exercises for Pudendal Nerve Healing

1. Diaphragmatic (Deep Belly) Breathing

Breathing deeply into the diaphragm promotes pelvic floor relaxation — crucial for reducing pudendal nerve compression.

How to do it:

1. Lie on your back with knees bent.

2. Rest one hand gently over your abdomen and the other on your chest.

3. Take a slow breath in through your nose, letting your abdomen gently expand.

4. Exhale softly and let your belly settle back toward your spine.

5. Repeat for 5–10 minutes.

Tip: Avoid tensing your abdomen or glutes while breathing.

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2. Pelvic Drops (Reverse Kegels)

Unlike Kegels, which strengthen contraction, pelvic drops encourage muscle release — helpful when the pudendal nerve is irritated by tight pelvic muscles.

Steps:

1. Sit or lie comfortably.

2. Breathe in and imagine your pelvic muscles gently expanding downward.

3. Exhale naturally and let them relax further.

4. Repeat 10–15 times, two to three times daily.

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3. Piriformis Stretch

The piriformis muscle, located near the pudendal nerve’s pathway, can cause entrapment if it is tight. Stretching it helps relieve pressure.

How to perform:

1. Lie flat and bring your right ankle to rest just above your left knee.

2. Gently draw your left thigh toward your chest until you feel a mild stretch along your right hip and glute area.

3. Remain in the pose for 30 seconds, then alternate legs.

Note: Never bounce during stretches — gentle static holds are safest.

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4. Child’s Pose (Balasana)

This restorative yoga posture relaxes the pelvic floor and lengthens the spine.

How to do it:

1. Kneel on a soft surface.

2. Lower your hips to your heels while extending your arms ahead of you on the floor.

3. Lower your chest gently toward the ground.

4. Breathe deeply and hold for up to 2 minutes.

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5. Happy Baby Pose

A favorite among physiotherapists for pelvic release, this yoga pose gently stretches the hip adductors and perineal muscles.

Steps:

1. Lie on your back and bend your knees toward your chest.

2. Hold the outsides of your feet with your hands.

3. Gently open your knees toward your armpits.

4. Keep breathing slowly and stay relaxed for 30–60 seconds.

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6. Cat-Cow Stretch

This dynamic movement increases spinal flexibility and reduces pressure on the pelvic nerves.

How to do it:

1. Move into a tabletop stance, making sure your wrists and shoulders, as well as your knees and hips, are in line.

2. Inhale as you gently curve your spine and lift your gaze toward the ceiling.

3. Exhale — round your back, tuck your chin (“cat”).

4. Repeat for 10–12 cycles.

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7. Supported Bridge Pose

This exercise builds core stability and gluteal strength, which helps maintain pelvic balance.

Steps:

1. Start in a supine position, knees bent, feet resting flat and hip-width apart.

2. Inhale, grounding your heels firmly while you slowly lift your hips up.

3. Hold for 5 seconds, then lower gently.

4. Repeat 10 times for 2–3 sets.

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Lifestyle Tips for Pudendal Nerve Recovery

Posture Awareness

Maintaining proper sitting and standing posture reduces nerve compression.

• Use a coccyx or donut cushion.

• Avoid crossing your legs for long periods.

• Stand up and move around periodically to relieve pelvic pressure.

Gentle Movement and Activity

Low-impact exercises such as swimming, walking, or yoga promote blood flow without straining the pelvic area. Creating an organized and supportive workout space can also enhance consistency and comfort, helping you stay committed to recovery. Avoid cycling or high-resistance workouts during recovery.

Heat and Relaxation Techniques

Applying a warm compress or taking Epsom salt baths can soothe tight pelvic muscles and enhance circulation to the affected region.

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When to Avoid Certain Exercises

Not all workouts are suitable for pudendal neuralgia recovery. Avoid:

• Heavy squats and deadlifts

• High-intensity cycling

• Abdominal crunches that strain the pelvis

• Long sitting periods without breaks

If symptoms worsen during any movement, stop immediately and consult a pelvic health specialist.

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Evidence and Expert Insight

Studies suggest that pelvic floor relaxation and physiotherapy significantly improve pain and function in pudendal neuralgia patients.
For instance:

• A 2020 review in Pain Medicine found that manual therapy and relaxation exercises reduced nerve entrapment symptoms and improved daily comfort.

• According to the Cleveland Clinic, patients who practice consistent pelvic floor therapy report long-term relief and improved quality of life compared to those relying on medication alone.

(Sources: Cleveland Clinic, Pain Medicine Journal, National Institute of Neurological Disorders and Stroke)

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Final Thoughts and Next Steps

Recovering from pudendal nerve irritation takes time, patience, and a gentle approach. Incorporating relaxation-based exercises for pudendal nerve, maintaining good posture, and adopting mindful movement can make a significant difference in restoring comfort and control.

If you experience persistent pelvic pain, don’t self-diagnose — consult a pelvic health specialist or physical therapist to guide your recovery. Remember, consistency and proper technique are your strongest allies toward lasting relief.