The start of a new year often feels like a blank page—a chance to set goals and dream big. Maybe this year, you’re hoping to get stronger, feel less pain, or simply feel more like yourself again. But if you’re living with chronic pain, especially pelvic pain, those goals can feel daunting—even impossible. Let’s talk about a better way to approach your goals this year: one that works with your body, not against it.
Step One: Reframe Your Goals
Instead of setting huge, all-or-nothing goals (like "I’ll work out every day" or "I’ll finally fix my pain this year"), start smaller. Think about what’s meaningful to you. Would you like to go on longer walks without discomfort? Play with your kids without feeling drained? Or maybe finally sit through a movie without shifting constantly? These aren’t "small" goals—they’re real-life wins that reflect the life you want to live. Write them down, and celebrate them as your true north this year.
Step Two: Partner with Your Body
Chronic pain, especially pelvic pain, has a way of convincing us that our bodies are working against us. But the truth is, your body wants to heal. It just needs the right support. Goals that center on building trust with your body will take you further than pushing through the pain. Start by focusing on gentle movement, deep breathing, and aligning your whole body—not just your pelvic floor, but your hips, core, and posture too. A good pelvic health physical therapist (hi, that’s me!) can guide you here, helping you understand how your whole body connects and how to work with it, step by step.
Step Three: Give Yourself Grace
We all know the saying: "Progress isn’t linear." This is especially true for women navigating chronic pain. There will be days when your body surprises you—and days when it doesn’t cooperate. Both are okay. Success isn’t about being perfect; it’s about showing up for yourself in small, consistent ways. Maybe that means taking five deep belly breaths before bed. Maybe it’s prioritizing rest when you’d normally push through. These moments matter. They’re not failures; they’re part of the healing process.
Step Four: Build a Support Team
You don’t have to do this alone. Chronic pain can feel isolating, but the right support can make all the difference. Whether it’s a trusted pelvic health physical therapist, a counselor, or even a friend who understands, surround yourself with people who remind you that healing is possible. And remember: you’re not "weak" for asking for help—you’re strong for knowing what you need.
Step Five: Celebrate the Wins
Every step forward is worth celebrating, no matter how small it feels. Maybe you walked a little further today, or you took a break without guilt. Maybe you even decided to prioritize your pelvic health for the first time. These aren’t little victories; they’re signs of transformation. Give yourself credit—you’re doing hard, important work.
This year, let’s ditch the all-or-nothing resolutions and embrace goals that nurture, rather than demand. You deserve a plan that respects your body and honors your journey. Chronic pain might be part of your story, but it doesn’t have to define your year. Let’s make this the year of hope, healing, and celebrating you.
Here’s to a new year of progress—at your pace.
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