External Trigger Points for Pelvic Pain


Check for these trigger points if you have pelvic or genital pain! Knots are a source of pain in many conditions including those in the pelvic area. Really! If we do consider trigger points as a contributor to our incontinence or genital pain, we will usually think of only addressing those that occur in the pelvic floor. And that’s super valuable! But trigger points in external muscles can also create the pelvic discomfort. Below is a list of external muscles that can refer pain into your pelvis, pelvic organs, and genitals separated by symptom for ease of reference.

Pelvic Pain

  • Rectus abdominis

  • External obliques

  • Internal obliques

  • Adductor magnus

  • Quadriceps

  • Obturator internus (deep pelvis and pudendal nerve pain)

  • Piriformis

  • Lateral hip rotators (at insertion on femur head)

  • Gluteus medius

Groin and Hip Pain

  • Rectus abdominis

  • External obliques

  • Adductor magnus

  • Quadriceps

  • Quadratus lumborum

  • Gluteus medius

  • Tensor fascia latae


Genital Pain

  • Rectus abdominis

  • Quadratus lumborum

  • Lateral hip rotators (at insertion on femur head)

  • Gluteus medius

  • Gluteus minimus

Bladder Pain and Urinary Issues

  • Rectus abdominis (especially immediately superior/above the pubic bone)

  • External obliques

  • Internal obliques

  • Adductor magnus

  • Obturator internus

Pain with Sitting and Rectal Pain

  • Rectus abdominis (at the suprapubic area)

  • Adductor magnus

  • Hamstrings

  • Obturator internus

  • Piriformis

  • Gluteus maximus

  • Gluteus minimus

Low Back Pain

  • Hamstrings

  • Lateral hip rotators (at insertion on femur head)

  • Gluteus medius

  • Gluteus maximus

  • Gluteus medius

Sacroiliac (SI) and Sciatica Pain

  • Hamstrings

  • Obturator internus

  • Piriformis

  • Quadratus lumborum

  • Gluteus maximus

  • Gluteus medius

What a list! Did you find any of these trigger points? Did any of them reproduce your symptoms or lessen them as you worked on them? Let me know in the comments! And remember to share with someone who is looking to find relief from pelvic pain!

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Rhiannon Flores-Drennen

LMBT & Founder of Philosopher's Stone Therapeutic Massage

Serving Haddonfield, NJ and Surrounding Areas


Rhiannon loves helping you solve your pain puzzles! A chronic pain specialist with a sub-specialty in pelvic dysfunction, she understands the huge impact pain can have on your life and is dedicated to helping you reach your health goals so you can enjoy your life fully and whole. Though her style can sometimes be described as "therapeutic fluff," she is not the therapist to see for a "just to treat myself" massage.

Augmenting her initial massage training with multiple courses and certifications including SMRT, ATMAT, and IHPS she has the skills to create effective and lasting change for you. But don't go on blind faith - check out her amazing reviews!

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