For 63% of women with pelvic instability and pelvic pain, cycling is too painful. This is caused by the jerky movements caused by the uneven surface. Before you cycle with pelvic instability, it’s important that you keep the following things in mind: the estimated time of the cycling trip, the saddle, the breaks you take in between and what you want to do during the trip. Cycling with pelvic instability or pelvic pain goes differently than casually cycling for a bit or picking up the kids from school. Your pelvis and the pelvic floor are unstable or you experience pelvic pain during specific actions or movements. Pelvic instability often happens during, or shortly after a pregnancy. Though, you can struggle with a lot of other pelvic issues without a pregnancy as well. Think about for example: prostate pain, organ prolapse or urinary incontinence. Cycling with pelvic instability or pelvic issues is possible, however, only if you take your complaints into account. Cycling hurts too much for 63% of people with pelvic pain, so it’s really not illogical that it isn’t achievable because of your pelvic pain.
If you’re looking for pelvic floor exercises or go to the exercises page. If you’re looking for products for your pelvis and go to the Pelvic Store.
What a bliss, your steel steed. Us Dutchies love it. Everyone cycles or is able to cycle, so often we are very independent on the bicycle. No distance is too far and no obstacle is too big for us and our trusty two-wheeler. From rowdy kids on the back and front of our bikes to very heavy groceries hanging on our handlebars, our friend helps us with daily life. Amazing. But there might come a moment where you’re hesitant about getting back on the bike again. Logical. Maybe that doubt is caused by the pelvic instability during a pregnancy, a surgery, specific pelvic issues or simply because of pelvic pain. With that, men and women can be confronted with pelvic issues, pelvic pain or pelvic instability. This can be caused by a surgery, an accident, a pregnancy, overactive muscles of the pelvic floor (urinary or stool incontinence, pelvic pain), or a weakened pelvic floor (urinary or stool incontinence).
For 63% of people with pelvic pain, cycling hurts too much. This is caused by the jerky movements and especially the uneven surface that causes such movements. But cycling remains relaxing and because of that, you want to continue. Very understandable. You can’t let the kids stay overnight at school. But is it smart to cycle when you are experiencing pelvic instability? The answer isn’t an immediate yes or no. It depends. Let’s go through some scenarios together and I will give you some tips when it comes to cycling with pelvic pain, pelvic instability, or pelvic issues.
Is cycling good for your pelvic floor?
Cycling can be really good for your pelvic floor, if you don’t experience pelvic issues that are too severe. During cycling you can really notice your pelvic floor muscles, but you can also train them. This is because you are sitting on the saddle with your pelvic floor, and that way you feel your pelvic floor more. When you cycle, tense up your pelvic floor. This is a good pelvic floor exercise and with this, you also learn how to get better control over your pelvic floor. If you don’t tense up your pelvic floor during cycling whilst you have a weakened pelvic floor, thresholds or an unstable road can feel pretty uncomfortable.
Cycling with pelvic pain, pelvic instability or pelvic issues
First we will divide some things. Pelvic instability, pelvic pain and pelvic issues are of course not experienced the same. Every pregnant woman will have pelvic instability, but they don’t always have to experience pelvic pain or other pelvic issues. It depends on the person.
This is pelvic instability
Pelvic instability is mainly experienced by women during or after pregnancy. It isn’t what every pregnant woman has issues with, but it is something every pregnant woman has. This means that you might not even notice any issues, but it does happen. This has to do with the hormones that get released and make room for the descending little bun in the oven because it has to be able to fit through the pelvis, and this can’t happen if the pelvis didn’t make space for it. I’ve thoroughly described this in my article about pelvic instability.
Pelvic instability isn’t immediately gone after childbirth either. Your pelvis has become unstable and a bit wobbly. The pelvic ligaments try to keep the pelvis together, but they are stretched out on some spots. This causes pain which causes pelvic pain. Despite the pain, it’s always recommended to keep moving, but moderate. You can also protect yourself against pelvic pain or pelvic instability, by making the pelvic floor muscles stronger. Go take a look at my pelvic floor exercises to take on your weak or weakened pelvic floor!
Cycling with pelvic instability
But alright, you are here because you have questions about cycling with pelvic instability. Is it even okay to go for a cycle with pelvic instability? It surely is, but again, moderately. Exercising is good for you, but it’s very important to rest when you start to feel tired. Otherwise you will overwork your pelvis, while it already is weakened and unstable. Cycling is a risk, cycling is unpredictable. You never know what will be on your way. So, it is possible that you will overload your pelvis even more, and if you experience pelvic pain on the way, that also means you still need to be able to cycle all the way home. All with all, only go for a cycle with your pelvic instability when you feel good and safe about it. Also make sure that your bike is as stable as possible. Don’t hang anything on the handlebars, and don’t cycle with your kids on the back of it.
Can you cycle with pelvic instability?
The possibility of cycling with pelvic instability exists when you regularly take breaks, especially when you experience feel pain during your ride. When you experience pain with pelvic instability, it means that you’ve been sitting or standing in the same position, or have been moving too much. A long bicycle trip can cause you to experience a nagging pain in or around the pelvis. When you experience pain during cycling while you have pelvic instability, it’s important to take a break. Step off your bike for a moment and walk a bit further with it. You’ll notice that doing another movement will help lessen the pain.
Tips for cycling with pelvic instability
It is important that you go through a few checks before you go cycle with your condition. Think about your safety and about your pelvis. Don’t overwork your pelvis even more, because it’s already burdened as is by the instability.
7 tips for cycling with pelvic instability:
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- Take a break when you’re tired. Know where you’re going to and come up with spots along the way to take some rest.
- Think about tools that will help you, like a comfortable saddle or a saddle cover with gel for saddle pain. Look at my recommendations below.
- Your posture on the bike is very important. Minimalize the weight you put on your pelvis by sitting up straight on your bike, otherwise you will lean into the already tensed up pelvic ligaments. So don’t sit too arched or curved with your lower back, but as straight as you can. Use those seat bones!
- Make sure you have stability. Your pelvis already is unstable when you experience pelvic instability. I wouldn’t carry children on the back of your bike, and having bags on your handlebars will also cause issues. Stay balanced.
- Try to find your ideal sitting posture through tilting your pelvis when you’re seated on the saddle. Do you feel the seat bones and is your back nicely straight? Then you’re doing amazing, you champ.
- Make sure that your handlebars aren’t too low, and that your saddle isn’t too high. You should be able to quickly and easily reach the floor for when it becomes too hard. If your handlebars are too low, you will lean forward too much, and the groin pain will begin.
- Don’t sit too stiffly on your bike, but rather relax yourself through the pedals. Your legs will do all the work, so there is no reason for your back to get tensed up.
Bike saddle during pelvic instability or pelvic pain
When you experience pelvic instability and/or pelvic pain, then cycling with a hard and uncomfortable saddle can get really painful. A saddle presses (with its unique shape) directly against the pelvis. Normally the use of this, is to experience enough support from the saddle, but when you have pelvic instability, a saddle will press right on the painful places. Because of the pelvic instability, the ligaments in the pelvis become weak and unstable, and when the extra pressure on the bottom of the pelvis gets pushed up, the pelvic ligaments can’t handle the amount of pressure. Being seated on a hard and uncomfortable saddle can increase the pelvic pain.
Tools for cycling
If you want to cycle with pelvic pain or pelvic instability, it’s recommended to invest in a comfortable and soft saddle. I have rated three well-tested saddles. Click on the links below to directly go to Amazon.com. These three are really recommended when you experience pelvic pain, pelvic instability, and saddle pain:
If you already have a proper saddle, but you still want to add some comfort to it, then I recommend a saddle cover. I’ve also rated the saddle cover below, and the online ratings are very positive. Click on the link below to go straight to Amazon.com.
Always keep your comfort in mind and maximally relieve the pressure points/seat bones of the pelvis to decrease the pelvic pain.
This is pelvic pain
We can divide a few symptoms when it comes to pelvic pain. Pelvic pain is a pain you can experience in or around the pelvis. Sounds logical, which it is. But think about all the types of pain in the pelvis. For example, it can be a nagging pain, a stabbing pain, a gnashing pain, or maybe a tearing pain. Pelvic pain in the lower back, in between the anus and the scrotum, groin pain, tailbone pain or other vaginal pain, pain caused by pelvic instability or other pelvic issues, all fall under those type of pains. So pelvic pain is actually all of the pain you experience in or around your pelvis.
Cycling with pelvic pain
Cycling with pelvic pain can be very difficult, because you can experience pain on the spots that directly lean on the bike. Think about pain around the genitals or the anus and being seated on the saddle. That’s why it’s good to know how you can be seated the best. Asphalt can suddenly feel like a rocky road as well. This is because you will start to feel everything when you are dealing with pelvic pain, and extra pressure that gets put on your pelvis because of the cycling, can turn into pelvic pain as well. Bicycles are, of course, pretty unstable too, and you never know what will happen along the way. Maybe there’s a hole in the road or maybe you need to hit the breaks really hard. Those are all things to keep in mind if you want to cycle with your pelvic pain. Though, staying in movement is also good for you despite the pelvic pain, so always try to keep moving but don’t go over your limits when your pelvic pain becomes unbearable or too uncomfortable. Find your limit, stay active but don’t cross your own physical boundaries. Pain is a limit, so never continue when you experience too much pain.
Can you cycle with pelvic pain?
Cycling with pelvic pain is possible but only if the pain doesn’t increase. Pelvic pain gets caused by a multiplicity of pressure on the pelvis or sitting in one position for too long, too much standing, or too much exercise. Pelvic pain can also be pain that’s around the genitals, in the lower back, or around the pubic bone. Being able to keep on cycling also depends on the source of your pelvic pain. Cycling remains a strenuous exercise that happens on a surface that can change its formation. If your pelvic pain is caused by pregnancy, it’s important that you change up your exercises and movements. Is your pelvic pain caused by something different, then it’s important that your pain doesn’t increase. Take enough well-timed breaks and have a read through my other tips.
8 tips for cycling with pelvic pain
Exercising and moving is good for pelvic pain and your bike is a nice transport vehicle. Would you want to have a nice cycle with your pelvic pain, it’s smart to go through a few tips before you and your pelvic pain step on your bicycle.
But how do you do that? Well, I’ll tell you.
8 tips for cycling with pelvic pain:
- Come up with shorter distances. Don’t push yourself over your limits.
- Think about your posture on your saddle. Sit up straight with your seat bones on the backside of your saddle.
- Apply things that will help like a comfortable bike saddle or a gel cover that helps against saddle pain. Scroll a bit up to look at my recommendations (under Tools for cycling).
- Don’t tilt your pelvis too much forward of backwards. Keep your lower back straight, so not too hollowed or too arched.
- Install your bike in such a way that you can properly sit straight and so you can reach the floor easily if needs be.
- A tilting of the pelvis can help you find a good sitting posture on the saddle. What is comfortable for you?
- Take breaks during your cycling trip and don’t pick a route that’s too complicated. A nice, evenly leveled road is the way to go.
- Pain is a limit. If it increases you shouldn’t continue.
These are pelvic issues
Pelvic issues are the biggest category. You can place any issue in or around the pelvic area in it. Pelvic pain and pelvic instability are also under this category. Pelvic issues are also urinal or fecal incontinence, organic prolapses, vulvitis, lower back pain, a weakened pelvic floor or an overactive pelvic floor. It’s very important to know what causes your pelvic issues if you want to cycle. Is it a weakened pelvic floor, a prolapse or an overactive pelvic floor? Once you know, you can keep it in mind for when you’re about to hop on your bike.
Can you cycle with pelvic issues?
Being able to cycle with pelvic issues depends on the root of your issues. Urinal or fecal loss are easily to be present during cycling. The pelvic floor muscles cannot keep your anus or urethra closed because of the shocks from cycling. Discover what type of pelvic issues you have and most importantly find out where they come from. Cycling while having an organic prolapse is possible but do keep the strengthening pelvic floor exercises as a back-up. These exercises are easy to apply during activities to make sure that your pelvic floor can strengthen up.
Tips for cycling with pelvic issues
It’s mostly important that you know which pelvic issues you have and what the cause is of said issues. When you’re aware, you can judge the duration of your cycling for yourself. A rule of thumb though is that you shouldn’t continue cycling when you experience pelvic pain. Pain is a boundary coming from your body, so don’t cross that.
4 tips for cycling with pelvic issues:
- It’s advised to first start off with strengthening your weakened pelvic floor by using tips and exercises. I have prepared them for you. You can learn how to battle urinal or fecal incontinence. You’ll be able to cycle for longer with less anxiety. Learn how to get the vagina, penis and/or anus under control. Tense them up whenever you want. Retract them during cycling and you will notice that you’re getting better at it.
- Be familiar with your route and determine how far you can cycle. Take breaks and don’t be too hard on yourself. Getting a bit further each time already is a victory by itself.
- It’s very much possible that you struggle to relax when you have an overactive pelvic floor. Being able to completely empty your bladder or intestines is often an issue as well. Before you go out on an adventure, take the time to read my relaxation tips and exercises and learn how to take back control over your vagina, penis and/or anus. Tense up and relax these pelvic floor muscles whenever you want.
- You can also follow the tips for a prolapsed pelvic floor when you’re experiencing a prolapse. You can also take a look at my strengthening exercises. If the prolapse is too severe it’s advised to not step on your bicycle for a while and get into contact with a doctor as soon as possible. Read more about a prolapse in my prolapse articles.
And lastly, are you looking for more information?
Hopefully, this information is useful to you! We’ve discussed multiple types of obstacles you may endure when you want to cycle with pelvic instability, pelvic pain or pelvic issues, and talked about how you can make it easier for yourself. If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop, and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take your straight to the right page.
