1 in 5 women live with pelvic pain.

That’s a huge number and if you’re trying to conceive, managing that pain can feel overwhelming.
Maybe you’re dealing with painful sex, intense periods, bloating, fatigue, or IBS-like symptoms.
Maybe the pill or Mirena kept your pain at bay… until you stopped to try for a baby.
Or maybe this is the first time you’ve experienced these symptoms at all.
The truth is, pelvic pain is still poorly understood in conventional medicine and access to meaningful support can be hard to find.

What is pelvic pain?

Pelvic pain isn’t just endometriosis.
It’s an umbrella term that includes:

• Endometriosis
• Adenomyosis
• PCOS
• Period pain (dysmenorrhea)
• Vaginismus
• Vulvodynia
• Painful bladder syndrome
• Irritable bowel disease (IBD)

Yet too often, when you’re TTC (trying to conceive), pain is dismissed as “normal”…something to put up with until you’re pregnant.
But let me be clear:
Persistent pain is not normal.
You don’t have to suffer through it.

Pain isn’t just physical. It’s also neurological and emotional.

This is where things get interesting and where you might find real relief.
Pain doesn’t just come from the body.It’s created by the brain as a way to protect you from perceived danger.
That doesn’t mean your pain is “all in your head.” It’s very real. But the brain plays a huge role in how pain is felt and processed.
If you’ve had painful periods or traumatic body experiences, your brain learns to associate certain sensations with danger even if no actual threat exists anymore.
The more pain you’ve had, the more “wired” your nervous system becomes to expect it.
This is why stress, trauma, fatigue, environment, and emotions can all influence pain.
Pain is a whole-body experience, and the brain is neuroplastic, meaning it has the ability to change and adapt. 

8 Evidence-Based Strategies to Reduce Pelvic Pain Naturally

These strategies are science-backed, holistic, and deeply supportive of both pain relief and fertility.

1. Move your body (gently)

Find a form of movement you enjoy like walking, swimming, dancing.
Hatha yoga has been especially effective in studies for reducing pelvic pain.
Regular movement helps rewire the brain and improve inflammation and circulation.

2. Use heat therapy

Heat fills the nervous system with “safe” signals that block pain messages.
Think heat packs, warm baths, castor oil packs, or gentle belly compresses.
In Chinese medicine, heat is believed to improve blood flow and reduce stagnation.

3. Women’s health physiotherapy

Working with a pelvic floor physio can help “remap” pain signals in the brain by gently expanding what feels safe in your body. This is powerful, especially for painful sex or bladder issues.

4. Acupuncture

As an acupuncturist, I’ve seen firsthand how well it can work for pain, bloating, fatigue, and mood. Find a practitioner you trust and feel supported by.

5. Pain education

Learning about how pain works can literally reduce pain.
Research shows that when women understand how pain is processed in the brain, they experience less physical pain.
Words and knowledge matter.

6. Psychological support

Cognitive behavioural therapy (CBT), trauma-informed care, and somatic therapies can help release stored trauma, shift pain beliefs, and change how your brain processes symptoms.
Pain is real, but how we relate to it can change.

7. Anti-inflammatory nutrition

Your diet can either fuel inflammation or calm it.
Aim for:

• High fibre
• Antioxidant-rich veggies
• Omega-3s
• Minimise sugar and ultra-processed foods

Reducing inflammation in your body can help ease pain in your uterus, bladder, and digestive tract and also support fertility.

8. Prioritise sleep

Sleep helps regulate pain signals, mental health, and immune function.
Try winding down with meditation or breathwork before bed to help your nervous system calm and repair.

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The takeaway?

Pelvic pain is not just a pelvic problem.
It’s a full-body, brain-body experience that deserves more than medication or surgery alone.

The good news?
There are real, practical things you can do to reduce pain and support fertility, without pushing through or suffering in silence.
You’re not broken.
You’re not imagining it.
And you’re not alone.