5 Effective Pelvic Floor Exercises to Relieve Chronic Pelvic Pain, Testicular Discomfort, and Varicocele Naturally

Author - Dr. Vijayant Govinda Gupta

Are you struggling with persistent pelvic pain, testicular discomfort, urinary problems, or varicocele symptoms? You’re not alone – and the solution might not be surgery or medication, but something much simpler: pelvic floor relaxation exercises. In this blog, we explore a powerful set of five pelvic floor exercises, specifically curated by pelvic floor physiotherapy expert Dr. Indu Sharma, to help you manage and potentially even reverse chronic pelvic floor dysfunction, all from the comfort of your own home.

Why You Should Focus on Relaxing the Pelvic Floor

While traditional Kegel exercises strengthen the pelvic floor muscles, many people suffer from the opposite problem: an overactive or tight pelvic floor.

Common symptoms of tight pelvic floor muscles:

Testicular pain or shrinking
Chronic pelvic pain in the thighs, lower back, or buttocks
Painful or difficult urination
Constipation or incomplete bowel movement
Sexual pain in women during intercourse
Symptoms of varicocele and even male infertility

If you experience any of the above, your pelvic floor likely needs relaxation, not tightening.

Top 5 Pelvic Floor Exercises for Chronic Pelvic Pain and Varicocele Relief

These home-based pelvic floor exercises are safe, simple, and require no equipment. Each targets blood circulation, nerve entrapment, and muscular tension in the pelvic region. Let’s dive in.

1. Reverse Kegels – The #1 Exercise for Releasing Pelvic Floor Tension

Reverse Kegels involve gently pushing the pelvic muscles outward to release built-up tension, instead of contracting them as in traditional Kegels.

How to do it:

Ensure your stomach is empty (no food, stool, or urine).
Lie down or sit comfortably.
Imagine pushing your pelvic muscles outward, as if trying to pass urine or gas.
You can also block your nose and apply gentle downward pressure to mimic the same effect.

Repetitions: 20 times in the morning and 20 times in the evening.

Best for:

Pelvic floor tightness in men
Pain during urination
Non-surgical treatment for prostatitis
Chronic testicular pain

2. Wall-Supported Leg Raises – Reduce Pelvic Blood Pooling

This exercise helps drain stagnant blood from the pelvic region, improving oxygen flow and reducing swelling caused by long periods of sitting or standing.

How to do it:

Lie flat and rest your legs vertically against a wall.
Hold the position for 1–2 minutes.
For added stretch, move your legs outward and back slowly.

Repetitions: 20 repetitions, twice daily.

Best for:

Varicocele pain management
Swelling in the groin or testicles
Blood pooling relief in pelvic region

3. Bridging Pose – Lift the Pelvic Floor and Improve Blood Flow

The bridging exercise decompresses the pelvic nerves and improves blood flow around the spine and pelvic area.

How to do it:

Lie down with knees bent and feet two fists apart.
Raise your hips as high as possible, keeping arms stretched on the floor.
Breathe in while lifting, exhale while lowering.

Repetitions: Hold for 10 seconds, repeat 10 times, twice a day.

Best for:

Pelvic muscle relaxation
Chronic lower back pain
Non-surgical treatment for pelvic congestion

5. Posture Correction – The Forgotten Key to Pelvic Health

Posture plays a critical role in maintaining pelvic floor balance. Prolonged sitting, slouching, or incorrect standing can worsen symptoms by compressing pelvic nerves and blood vessels.

How to maintain correct posture:

Sit and stand straight; align neck and back properly.
Avoid sitting or standing for more than 45–60 minutes at a stretch.
Take short walks between tasks.

Best for:

Office workers with pelvic pain
Preventing varicocele flare-ups
Managing chronic testicular discomfort

6. Bonus Lifestyle Tips for Pelvic Health

To support your recovery, also keep in mind:

✅ Avoid tight clothing and jeans
✅ Reduce smoking and alcohol
✅ Maintain a healthy body weight
✅ Do not perform heavy weight lifting or deadlifts
✅ Avoid long sitting or standing sessions

These small changes, combined with pelvic floor exercises, can prevent unnecessary surgeries and help you lead a pain-free life.

Real Success Stories: Avoiding Surgery with the Right Exercises

One male patient, who had already undergone surgery for varicocele but found no relief, started this exercise routine. Within just six weeks, he reported over 70% improvement in symptoms, without any further procedures or drugs.

This is just one of many stories where pelvic floor physiotherapy changed lives.

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Final Thoughts: Don’t Rush to Surgery

Before you consider invasive treatments for conditions like chronic pelvic pain, varicocele, testicular pain, or pelvic floor dysfunction, try this holistic approach. These exercises are safe, cost-free, and scientifically backed.