Men's Pelvic Pain: Best Exercise Routine When Stretching Doesn't Help

If you've been stretching your hips, pelvic floor, or lower back for months and your pelvic pain still isn't improving, this video is for you. Many men with chronic pelvic pain assume they simply need to stretch more. While stretching can absolutely help in some cases, many men also develop poor movement patterns where their glutes and deep core become underactive while their hip flexors and low back become overactive. In this video, I'll take you through a simple 5-minute Pilates-style strengthening routine that I commonly prescribe to men with pelvic pain in the clinic. The focus isn't on lifting heavy weights or exhausting your muscles—it's about improving neuromuscular control, activating the right muscles, and reducing unnecessary tension around the pelvis. These exercises require little to no equipment and can easily be performed at home. In this video you'll learn: • Why strengthening can sometimes be more helpful than stretching alone • How weak glutes can contribute to ongoing pelvic pain • Why hip flexors and the lower back often become overactive • Simple bodyweight exercises to improve glute and core recruitment • How to improve movement quality instead of simply chasing repetitions Exercises included: ✔ Trikonasana squat rotation ✔ Child's pose ✔ Prone lumbar extensions ✔ Glute bridges (with single-leg progression) ✔ Dead bugs (beginner to advanced progressions) ✔ Side-lying hip abduction (with side plank progression) ✔ Reverse crunch using a towel or dowel ✔ Rear-foot elevated split squat One of the biggest mistakes I see men make is becoming overly focused on completing a certain number of repetitions. For many men with pelvic pain, the issue isn't simply weakness. It's poor muscle recruitment. It's learning how to reconnect with the glutes and deep abdominal muscles while allowing the hip flexors and lower back to relax. That's why throughout this routine I encourage you to focus on quality rather than quantity. If your glutes stop working after seven repetitions, stop at seven. If your hip flexors begin taking over, reset. If your lower back becomes tense, modify the exercise. Good movement is always more important than more movement. Remember that every case of pelvic pain is different. Some men benefit from stretching, some benefit from strengthening, and most benefit from a combination of both. Listen to your body and only perform exercises that feel appropriate for you. If you've found this video helpful, please consider liking the video and subscribing. My goal is to provide evidence-informed education on men's pelvic health, chronic pelvic pain, pelvic floor dysfunction, hard flaccid syndrome, CPPS, and rehabilitation strategies that actually make sense. New videos every week. 👇 Let me know in the comments: Which exercise did you feel the most? Your glutes, your core, or your hip flexors? Thanks for watching. Medical Disclaimer This video is intended for educational purposes only and should not replace an individualized assessment by a qualified healthcare professional. These exercises may not be appropriate for everyone. Stop any exercise that significantly increases your symptoms and consult your healthcare provider if you have questions regarding your specific condition. TIMESTAMPS 00:00: When Stretching Doesn't Help 01:00 Warm Up: Low Back Drills 02:10 Exercise 1: Glute Bridge 02:57 Exercise 2: Single Leg Bridge 03:47 Exercise 3: Dead Bug Taps 04:20 Exercise 4: Dead Bug Extensions 05:42 Exercise 5: Side Hip Raises 06:50 Exercise 6: Reverse Tucks 07:33 Exercise 7: Leg Extensions 08:20 Exercise 8: Split Squats 09:13 Clinical Physiotherapy Thoughts #PelvicPain #MensHealth #PelvicFloor #CPPS #ChronicPelvicPain #PelvicFloorPhysicalTherapy #Physiotherapy #GluteStrength #CoreStrength #HipFlexors #Pilates #Exercise #MensPelvicHealth #PelvicFloorExercises