Pudendal Neuralgia Exercises

Exercises to Avoid With Pudendal Neuralgia

Avoid exercises that place pressure on the perineum and cause nerve pain. These include horseback riding, cycling, and sitting for extended periods. These actions may put pressure on the pudendal nerve, worsening pain and inflammation.

High-impact exercises, such as running and jumping, are another sort of exercise to avoid. These activities can place significant stress on the pelvis and aggravate pudendal neuralgia symptoms. Focus instead on low-impact exercises like walking or swimming, which can help improve general fitness without putting too much stress on the pelvic region.

Heavy lifting exercises should also be avoided if you have pudendal neuralgia. These include weightlifting, powerlifting, and other tasks such as gardening or hauling heavy loads. These activities can put tremendous pressure on the pelvic region, exacerbating discomfort.

It is also crucial to avoid exercises that can induce muscle spasms. These include activities that target the hip flexors, such as leg lifts, and abdominal exercises like crunches. These workouts can tighten the pelvic region’s muscles, putting pressure on the pudendal nerve and increasing symptoms.

Walking and swimming are usually the safer cardio options. Cycling belongs on the avoid list, including spin bikes.

Exercises Often Used for Pudendal Neuralgia

Work with a pelvic floor PT. Stop any movement that increases sitting pain, genital pain, or numbness.

Nerve glides and flossing. These are the movements people usually mean by pudendal nerve flossing or pudendal nerve glides. They are small, slow, and easy to overdo. Use them only after someone has shown you the range. Stop if symptoms flare during or after.

Hip and thigh stretches. A light figure-4 stretch — sit tall, cross one ankle over the opposite knee, lean forward a few inches — is a common starting stretch. 15–20 seconds, both sides. No forcing.

Gentle core that does not squeeze the pelvic floor. Wide-leg bridge is the usual version if a bridge is used at all. Knees stay apart. Do not clench the buttocks hard or hold your breath. Skip planks and bird dogs until a PT clears them. They often hike pelvic-floor tension.

Cardio. Walking and swimming. Not cycling, not a spin bike, not horseback riding.

Kegels are not the starting point. If the pelvic floor is already tight or the nerve is irritated, Kegels can make pudendal neuralgia worse. Do not start a Kegel program off this page.

For the men’s step-by-step routine, use Pudendal Neuralgia Exercises for Men.

Please contact our office if you are interested in Physical Therapy assessment or treatment at AZCCPP. Physical therapy is essential to rehabilitation at AZCCPP.  We combine your information, clinical knowledge, medical evaluation with Dr. Hibner, and physical therapy evaluation with Tiffany to improve diagnostic and treatment quality and speed, giving you a better overall picture to make the most individualized care decisions.

For the men’s step-by-step routine, use Pudendal Neuralgia Exercises for Men.