Prostatitis is inflammation of the prostate gland, which can result in symptoms like pain in the pelvis, lower back, testes, rectum and penis and issues with urination such as a weak stream, pain, and increased frequency. The acute version typically resolves itself rather quickly with medications but chronic prostatitis, which sometimes has no identifiable cause, can linger for months or more and significantly impair quality of life. Like many chronic health issues, exercise appears to relieve symptoms and if you can safely partake in physical activity, you should make it a core component of your management strategy. If you have been previously sedentary, get clearance from your doctor before starting an exercise program.
Moderately-Intense Aerobic Exercise
An Italian study published in the 2007 issue of the "Journal of Urology" sought to examine the effects of different forms of exercise on symptoms of prostatitis. Participants in the aerobic exercise group experienced the greatest improvement in pain and quality of life. For 18 weeks, three times per week, this group walked on a track at a brisk pace for 40 minutes -- they also participated in a warm-up and cool-down period.
Stretching and Movement Exercises
The same Italian study also looked at the effects of stretching and movement exercises which focus on a particular part of the body such as a leg lift. This group exercised for the same amount of days and for as long as the aerobic group. While these participants did not improve as much as the other group, researchers did note an improvement in symptoms. While moderately-intense cardio appears to offer superior benefits, exercises that focus on flexibility and get you moving in some way could serve as a complement or as a primary form of exercise if you cannot perform regular aerobic exercise -- any symptom relief is better than none. Consult with your urologist for guidance on flexibility and specific movement exercises that you could do to ease prostatitis symptoms.
Yoga
While you might think of yoga as just a series of random movements, practitioners believe each pose serves a particular purpose by stimulating a specific bodily process and/or addressing specific health concerns. Certified yoga teacher Dawn Mahowald, who has been teaching yoga to urology patients for eight years, says poses that target the pelvic floor can offer benefit for prostate problems like prostatitis. She also notes yoga can stimulate the liver meridian, which in Chinese medicine represents a path of energy that passes through the prostate. In this system of medicine, practitioners believe blocks in particular meridians will manifest as health problems in parts of the body linked to them. Poses she suggests for prostate issues include widespread plow pose, hero pose, shoulder stand, bow pose, frog pose, warrior pose, triangle pose and boat pose. Consider seeking out an instructor for guidance on designing a routine specific to prostate health.
Kegel Exercises
While not a form of physical activity-type exercise, kegel exercises can help strengthen the pelvic floor, which can improve prostate function. These are the muscles you use when you stop urine midstream or try to avoid passing gas. The University of Maryland Center recommends holding the muscles for 10 seconds and relaxing for 10 seconds for a total of 10 repetitions. Do between five and 10 sets every day. Mahowald also recommends doing kegels during the warrior, frog and triangle poses.
References
- Reuters; Exercise May Relieve Chronic Prostatitis Symptoms; Jan. 24, 2007
- Johns Hopkins Health Alerts; Get Moving to Protect Your Prostate; January 2009
- Yoga Journal; Get Hip About Prostate Health; Jim Karpen
- University of Maryland Medical Center; Prostatitis;Steven D. Ehrlich, NMD; March 2010
- "Journal of Urology"; Physical Activity of Men With Chronic Prostatitis/Chronic Pelvic Pain Syndrome Not Satisfied With Conventional Treatments --- Could It Represent a Valid Option?; Gianluca Giubilei, et al.; January 2007
