Typically caused by physical changes or emotional triggers, tight pelvic floor muscles may be off-putting, but the condition is treatable, and patients can make a full recovery. Although it can occur in men, women are more prone to pelvic floor tightness due to childbirth and gynecological conditions like endometriosis and interstitial cystitis, as well as hormone changes during perimenopause.
We're going to cover what it feels like to have a tight pelvic floor, the most common causes of hypertonic pelvic floor, how a pelvic physical therapist can help (or online pelvic PT), and the best ways to relax tight pelvic floor muscles at home.
What Are the Pelvic Floor Muscles?
The pelvic floor is a group of muscles located at the base of the pelvis to protect and support the pelvic organs, enhance sexual pleasure, and contribute to the body’s core stability. Forming a protective sling or hammock, these muscles are located strategically from the pubic bone at the front to the coccyx (tailbone) at the back and from one side of the pelvis to the other.
When they function optimally, they contract and relax in a naturally coordinated way, the pelvic floor muscles support urination and bowel movements by relaxing, and prevent these same excretions from happening continuously by contracting.
When functioning correctly, this essential group of muscles also works with the abdominals and back muscles to stabilize the spine, while maintaining balance, posture, and movement, and they coordinate with the diaphragm to regulate breathing.
In women, a healthy pelvic floor contributes to sexual arousal, pleasure, and orgasms.
However, if the pelvic muscles tense or tighten to the point that they are unable to relax, sexual enjoyment, core stability, and pelvic organ function could be impacted.
What Does it Feel Like to Have Tight Pelvic Floor Muscles?
Common symptoms linked to tight pelvic floor muscles include urinary and bowel issues including constipation, pain, difficulty tolerating penetration, and a lingering sensation of pressure in the pelvic region.
Bladder Issues
Urinary urgency and frequency can result from tight pelvic floor muscles. Some patients may also experience a stinging sensation while peeing or find it more difficult to start and maintain a smooth urine flow. The result of which can mean the bladder is never fully empty, continuing the feeling of urgency, and the cycle of urinary frequency.
Constipation & Straining
Tight pelvic floor muscles often do not relax enough for patients to empty their bowels, meaning straining and constipation are common. When the bowels eventually empty, the sensation can be painful for some.
Discomfort & Pain
The pain of tight pelvic floor muscles can manifest in the lower back, hips, and tailbone to the point that sitting can become uncomfortable for some. Pain during sex (dyspareunia) is also common in women due to the close connection between the pelvic floor and the vaginal muscles.
Sexual Issues
When women are aroused, an increase in blood flow swells the vagina and clitoris for increased pleasure, lubrication, and comfort. If tight pelvic floor muscles are unable to relax, however, blood flow can become restricted due to compressed blood vessels, less lubrication is produced, and comfort and pleasure are compromised.
Muscles spasms around the vagina are common with a hypertonic pelvic floor, causing vaginal tightness and discomfort during penetration. In addition to the restricted blood flow, tight vaginal muscles can trap nerve signals and reduce the ability to orgasm.
How to Relax Tight Pelvic Floor Muscles
The pelvic floor muscles can tighten for several reasons, and the best way to relax them is to address the root cause along with pelvic floor treatment for a full recovery. For example, if stress, shallow breathing, hormone fluctuations, or underlying conditions are found to be the cause, they should be handled in connection with pelvic floor treatment.
While initial guidance is always recommended from a pelvic physical therapist, the following are effective treatment options that you can perform at home to relax your pelvic floor.
Yoga Poses, Pelvic Stretches and Exercises
Most women have heard of or practiced Kegel exercises to strengthen their pelvic floor muscles at some point, and there are other exercises for relaxing the pelvic floor too. Child’s Pose, Happy Baby Pose, Reclined Butterfly Pose, Pelvic Floor Drops, and Deep Supported Squats are effective for mildly tight pelvic floor muscles; however, they won’t always relieve chronically tight muscles.
Try practicing 5-10 diaphragmatic breaths with each exercise on different days to find which suits your body. Then practice daily, upping the reps or time for your preferred pose to relax pelvic tension.
Pelvic Floor Devices and Tools
When pelvic floor stretches and relaxation exercises aren’t enough, pelvic wands can provide gentle, targeted relief. Designed by pelvic physical therapist Dr. Amanda Olson, the Intimate Rose Pelvic Wands are carefully shaped to reach and release tight or tender pelvic floor muscles.
Vaginal dilators are another trusted tool for relieving tightness and restoring comfort. Made from silky smooth, non-porous silicone, Intimate Rose vaginal dilators are designed to gently stretch vaginal tissues and ease symptoms of vaginismus, dyspareunia, and vulvodynia.
What Causes Tight Pelvic Floor Muscles?
Tight pelvic floor muscles are caused by several factors, including stress, injuries, overuse, aging, and underlying medical conditions.
Similar to how some people hold tension in their shoulders when stressed, for others, this tension manifests in their pelvic floor. Continual tension or chronic stress can cause the pelvic floor to remain tight and ultimately impact the pelvic and sexual organs.
When stressed, many people also tend to breathe shallowly, using only the upper third of their lungs and underusing the pelvic floor, which leaves the abdomen and pelvic floor tense and prone to tightness if stress continues. The jaw and glutes are also linked to the pelvic floor via nerve pathways and fascia, meaning a habit of clenching either in response to stress can inadvertently tighten the pelvic floor.
Pelvic injuries, particularly quick or painful childbirth, pelvic surgery, scar tissue, and sexual trauma, can cause the pelvic floor muscles to tense or tighten. Sitting too much, poor posture, and uneven pelvic bones can also contribute.
Overusing the pelvic floor muscles by performing too many Kegels or pelvic-targeting exercises is another instigator of tight pelvic floor muscles. And overcompensating with the pelvic floor when the core, lower back, or hips are weak can have the same effect. Those who hold their urine for too long or habitually strain to move the bowels may also experience trouble with a tight pelvic floor.
Underlying conditions such as endometriosis, interstitial cystitis, irritable bowel syndrome, painful bladder syndrome, and other pelvic-related conditions can cause pelvic floor tightness or worsen it. And while menopause doesn’t exactly cause a tight pelvic floor, the effects of hormone changes and lowered estrogen levels on muscle mass can certainly take a toll on the pelvic floor.
How Can a Pelvic Physical Therapist Help Treat Tight Pelvic Floor Muscles?
Understanding what caused your tight pelvic floor is key to finding the right treatment to relax the muscles and restore proper function. That being said, it can be embarrassing or awkward to speak with a primary care physician about the symptoms of a tight pelvic floor, and in many cases, their expertise does not equip them to help.
Pelvic floor physical therapists, on the other hand, are trained to understand and treat conditions affecting pelvic muscles, nerves, and tissues, and are often a vital step in the healing journey. The pelvic floor is a complex part of the body, and it’s essential to start pelvic floor treatment with a correct diagnosis and proceed with effective methods of muscle retraining to avoid further complications.
If you can’t find a pelvic physical therapist in your area, we offer online pelvic therapy sessions here at Intimate Rose. After scheduling a 45-minute session, you’ll have a private 1:1 video call with a pelvic health expert who can recommend a personal treatment plan based on your symptoms as well as follow-up guidance when needed.
Conclusion
Pain during sex, sore hips, lower back pain, urinary frequency, and constipation are all symptoms of tight pelvic floor muscles that can be alleviated when the muscles are relaxed and retrained. Caused by injuries, surgeries, stress, childbirth, hormone changes, underlying conditions, or sexual trauma, tight pelvic floor muscles can be relaxed with specific yoga poses, pelvic wand massage, and vaginal dilators.
In addition to treating the pelvic floor dysfunction, it’s also important to address the underlying cause to prevent pelvic floor tightness from recurring. If you have questions about your pelvic floor health, schedule a consultation with a pelvic physical therapist or book an online session with Intimate Rose for more insight.
References
Cleveland Clinic – Pelvic Floor Muscles - https://my.clevelandclinic.org/health/body/22729-pelvic-floor-muscles
Medical News Today – Dyspareunia - https://www.medicalnewstoday.com/articles/192590
Web MD – What is Pelvic Floor Physical Therapy? https://www.webmd.com/women/what-is-pelvic-floor-physical-therapy
The Pelvic Hub – How to Relax Tight Pelvic Floor Muscles - https://www.thepelvichub.com/blogs/health/how-to-relax-tight-pelvic-floor-muscles?