Pelvic discomfort isn’t just a women’s health issue—it affects men too, and often in ways that are under-discussed and under-treated. Whether it’s a dull ache, tightness, or pressure in the pelvic region, many men silently struggle with discomfort that can interfere with daily activities, workouts, and even sleep.
Fortunately, incorporating simple, targeted exercises into your routine can help. These movements are designed to relieve tension, improve circulation, and support overall pelvic health. When combined with wellness tools like CBD suppositories, these exercises can become part of a powerful self-care strategy.
At MedRoots, we’re committed to destigmatizing pelvic wellness for everyone—including men—and offering plant-based solutions that support a more comfortable, balanced life. Let’s dive into some exercises you can start today to help ease pelvic tension and discomfort.
What Causes Pelvic Discomfort in Men?
Pelvic discomfort in men can stem from a variety of sources, including:
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Tight pelvic floor muscles
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Chronic stress or anxiety
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Poor posture or long hours of sitting
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Prostate-related issues
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Old injuries or trauma to the hips or lower back
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Pelvic floor dysfunction or nerve irritation
Regardless of the cause, the result is often the same: tension in the muscles and connective tissues that support the pelvis, lower abdomen, and hips. Addressing this discomfort requires a combination of movement, mindfulness, and sometimes topical or internal support—like CBD suppositories—to help release that built-up tension.
Pelvic Floor Basics: Yes, Men Have One Too
The pelvic floor is a group of muscles and ligaments that form a hammock-like structure at the base of the pelvis. These muscles support the bladder, bowels, and sexual function—and yes, men have a pelvic floor just like women.
When these muscles are too tight or overactive, it can lead to discomfort, difficulty relaxing, and even issues with urination or intimacy. Just like stretching your hamstrings or back, pelvic floor muscles need attention too.
6 Gentle Exercises to Relieve Pelvic Discomfort
You don’t need fancy equipment or a full gym to get started. These exercises can be done at home, at your own pace. The key is to move gently and mindfully—never forcing or rushing.
1. Deep Diaphragmatic Breathing
Stress often causes people to “guard” their abdomen, which creates tension in the pelvic floor. Diaphragmatic breathing helps relax the entire core.
How to do it:
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Lie on your back or sit comfortably.
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Place one hand on your chest and the other on your stomach.
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Inhale deeply through your nose, feeling your stomach rise.
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Exhale slowly through your mouth.
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Repeat for 5–10 minutes.
This simple breathwork can reset your nervous system and allow pelvic muscles to soften.
2. Happy Baby Pose (Ananda Balasana)
This yoga stretch helps release tension in the hips and lower back while encouraging pelvic relaxation.
How to do it:
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Lie on your back and bring your knees toward your chest.
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Grab the outer edges of your feet with your hands.
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Gently pull your knees down toward the floor, keeping ankles stacked above the knees.
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Hold for 30 seconds to 1 minute, breathing deeply.
3. Supported Deep Squat (Malasana with Support)
Deep squats open the hips and stretch the pelvic floor.
How to do it:
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Stand with your feet shoulder-width apart.
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Lower yourself into a deep squat (use a yoga block or pillow under your heels or hips for support).
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Keep your chest lifted and elbows gently pressing your knees apart.
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Hold for 20–30 seconds, focusing on your breath.
4. Pelvic Tilts
Pelvic tilts activate and release the lower abdominal and pelvic muscles without strain.
How to do it:
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Lie on your back with knees bent and feet flat on the floor.
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Gently flatten your lower back against the floor by tucking your pelvis slightly.
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Hold for a few seconds, then release.
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Repeat 10–15 times.
5. Child’s Pose (Balasana)
This restorative yoga pose gently stretches the lower back and relaxes the hips and pelvic area.
How to do it:
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Kneel on the floor with big toes touching and knees wide.
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Fold forward, reaching arms out or resting them alongside your body.
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Breathe deeply and hold for 1–2 minutes.
6. Hip Flexor Stretch
Tight hip flexors can contribute to pelvic tension. This stretch targets those muscles.
How to do it:
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Kneel on your right knee with left foot in front, forming a 90-degree angle.
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Shift your weight forward slightly until you feel a stretch in the front of your right hip.
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Hold for 30 seconds, then switch sides.
Enhance Your Routine With CBD Suppositories
When added to a routine of movement and mindfulness, CBD suppositories can help amplify the benefits of your self-care. MedRoots suppositories offer plant-based, targeted support designed to help relax muscles, soothe internal tension, and promote overall pelvic wellness.
Because suppositories deliver CBD directly to the area where it’s needed most, they’re a great companion to stretching, breathwork, and other pelvic floor therapies. And with high-quality, body-friendly ingredients (like magnesium and coconut oil), you can feel confident in what you’re using.
Tips for Getting Started
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Start small. Even 5–10 minutes of stretching or breathwork a day can make a difference.
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Listen to your body. These exercises should feel good—not forced or painful.
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Be consistent. Like any wellness routine, results build over time.
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Combine movement with relaxation tools like CBD suppositories to support a more complete approach.
Pelvic Wellness Is for Everyone — Let MedRoots Help
Pelvic discomfort isn’t something you just have to “deal with.” With the right tools—like gentle movement, breathwork, and targeted plant-based support—you can start feeling more at ease in your body.
At MedRoots, we’re here to support you with safe, effective CBD products that are rooted in real wellness. Our suppositories are a discreet, non-habit-forming option that works in harmony with your body and lifestyle.
Taking care of your pelvic health is part of taking care of your whole self—and every man deserves that kind of care.
