Learning to move from your core will help place your body weight loads through your pelvis, bringing circulation back to the stiff and atrophied muscles that directly contribute to your pain.
As you strengthen and align, you'll begin to feel a difference in the amount of endo pain you have. Moving better is guaranteed to help heal your endometriosis, and is a factor I deeply believe to be just as important as nutrition though continually overlooked. Just like humans were never meant to eat nutrient-starved white bread products all day long, they also weren't made to move through a day using only 2-3 positions (chair sitting, standing, laying). The body is only as strong as all of it's part, and can't be truly vibrant and healthy if only your digestive system is meeting its daily quota of needs. Your body has needs too, and they truly can't be ignored.
What is the "core" and how does it relate my my uterus?
I'm going to explain just a little bit about the "core" since I refer to it at least 100,256 times, and so many people immediately think abs. Like, a 6-pack. Please recycle that 6-pack now, that is NOT a core, many people with abs of steel can look fit on the outside but have a weak core inside. Why? Because the core consists of many layers of muscles, muscles that stabilize you and help move you, and the abs you see are only the outside layer.
What you can see from this photo is your core is pretty much everything but your arms and legs. It's your back, belly, butt, and inner thighs. What do these all have in common?
- They're the exact muscles your body doesn't use if you sit in a chair (your chair holds you up, not your core). This means they're probably pretty atrophied
- They all surround your uterus! Look again, If your core was a hamster ball your uterus would be the cute hamster inside. Do you think that hamster wants to be denied access to light, air, and nutrients? Neither does your uterus.
Who is Katy Bowman and how does she relate to my uterus?
I need to introduce you to Katy Bowman because a) I refer to her in this site as often as the word "core", and b) she's rad. Katy is a Biomechanist, scientist, and educator, but a really approachable, fun, and engaging one. I guess you have to be if you're going to educate people about their pelvic floor disfunction in new and interesting ways ;) But really, she has a cult-like following because she's changed so many lives, often by just helping create a subtle shift in perspective, planting the seed that there's an alternative to the pain we're often told is here to stay.
I myself found Katy after dealing with years of wacky body mechanics that effed-up my IT band (one day I was a svelte runner, the next I was not). No one could help me, until I stumbled on Katy's site.
Thank God I did! Katy's information helped me see that my knee wasn't the problem... my whole body movement approach was the problem. By correcting my alignment I began to move better, run again, and then my endo pain started going away which led me to my total ah-hah moment: body mechanics is directly related to pelvic pain. Girls, this stuff works and it makes sense. As you become more interested I encourage you to start reading Katy's many books, check out her awesome site, follow her on instagram, and even listen to her podcast.
Here's the link to her site, bookmark it! - https://nutritiousmovement.com/
Time to Move Better
Because your core may be so weak, it's important to first activate the muscles to turn them on before you start doing a Jessica Alba style workout.
Yoga is often touted as the best form of exercise to help build core stability, but I'm here to say ... if you do yoga 3-5 times a week it won't even begin to counterbalance the lifestyle of sitting you may have. There's no way any movement practice can strengthen and heal your core if you spend the next 70% of your life sedentary, and with wacky body mechanics that degrade your core strength. That's what it's so important to re-learn movement and alignment so that you can be benefitting your core all day long.
The following information is broken down by position: sitting, standing, walking, and squatting. Each bit will give you insight into how to better hold your body so that you move through your pelvis, and gives some correctives to help you begin to shift.
As you feel the strength returning you'll also feel your flexibility returning, since where there's tightness there's an equal amount of weakness. And with your new supple pelvis you'll be able to do all kind of new things (beyond heal). Like, can you twerk?? If your pelvis is stiff and muscles atrophied you might find twerking as easy as flying. Seriously, try it. Ok ok, don't get discouraged, with a little work you'll get the blood back, the strength back, and soon you'll be able to twerk all night ;)
Resetting your body mechanics will help you breathe with your diaphragm, which is like a free abdominal massage 23,000 times per day. This will help bring circulation back to the area you need it most: your abdominal and pelvic cavities
Sitting for elongated periods of time is really tough on the body, but it doesn't have to be as degenerative. Learn tricks to help turn your forced sitting time (work or school) into a less stressful time on your body.
Re-learning how to stand correctly may greatly improve your energy level while decreasing tension, anxiety, and pain. If you have any sort of pelvic floor issue this is even more important. When you let gravity flow through your center uninhibited you will let the chronic tension in your body struggling to hold you up (that you may not even know is there) begin to release. Doing so will allow you to move more freely, have more energy, and, of course, deal with less pelvic pain. Here you'll learn the basics of standing anew.
Walking isn't challenging, persay, you can do it without falling after all. But walking correctly might be another story. When we look at the loads placed on the body while walking, it's imperative to have a strong foundation so that, you guessed it, the main loads are falling through the pelvis and we're moving forward with strength. Ever heard "walking is like controlled falling"? Not true! Here we'll look at the basics of walking and a few exercises that will help your walk be the most efficient and beneficial it can be.
Pelvic Floor and Squats
Both important, both connected! Learn why kegals may be making your pelvic floor connection worse, how to visualize relaxation of this hard-to-reach muscle group, and how squatting will a) turn on your glutes and b) tone your nether regions.