Common Causes for a Tight Vagina and How to Loosen Things Up

Do you suffer from an abnormally tight vagina that causes pain during sex, penetration, or even when using a tampon?

If you answered “yes”, know that you’re not alone. Women worldwide suffer from tightness of the vaginal opening or canal, feel that their vagina is too tight, and experience this pain. 

The good news is that aside from the rare physical abnormality or underlying health condition, most vaginas can be trained to relax, loosen and accept objects such as a male penis or tampon using a combination of dilator or pelvic wand therapy and exercises to stretch the vagina.

What are some common underlying causes for a vagina being too tight?

There are a number of reasons why your vagina may feel tighter than usual and cause you to experience pain. Below we've listed common contributors, although this list is not exhaustive.

1.) Infections

Common infections that can cause tightness of the vagina include STDs (sexually transmitted diseases) and vaginal yeast infections.

2.) Injuries or Physical Trauma

Injury to the area or surrounding tissues from accidents, physical trauma, childbirth or rough sex can be contributing factors. In addition, those injuries causing scar tissue may pose additional challenges.

3.) Dyspareunia

Dyspareunia is the medical term for pain during penetrative sex stemming from psychological or physical issues. Dyspareunia can precede sex or occur during sex itself. Over time, painful intercourse can lead to a guarding response, making the vagina feel too tight or prohibiting penetration.

4.) Changes to the Vaginal Tissues Post-Childbirth

Having children vaginally can result in changes to the elasticity and sensitivity of the vaginal canal as well as physical changes to the muscles involved in giving birth.

For other new mothers, fluctuations in estrogen levels when breastfeeding can cause vaginal dryness, resulting in discomfort and sometimes loss of elasticity. In other cases, scar tissue after birth could cause restriction of the pelvic floor itself.

5.) Vaginismus

Vaginismus is marked by involuntary muscle spasms occurring just prior to penetration. These spasms can be both painful and embarrassing, arising before sex, insertion of a tampon, or during medical examinations.

6.) Sexual Abuse Or Assault

Sexual abuse of any type or degree is a traumatizing event that often has a lasting impact on the mental health of the victim. This can make sex–even every day, consensual sexual encounters–stressful and overwhelming. In addition, as a physical reaction, the body’s own “flight or fight” mechanism may cause involuntary tightening of the pelvic floor muscles, leading to painful intercourse or an inability to achieve penetration.

7.) Menopause And Hormonal Changes

Hormonal changes due to medical conditions, medications, or menopause later in life can result in a range of symptoms including but not limited to vaginal atrophy, reduced elasticity of the vagina, dryness (less natural lubrication), mood changes, weight gain, and more.

8.) Medical Conditions, Treatment or Medications

Several medical conditions, treatments, and conditions can result in a tightening of or an inability to easily ‘loosen up’. Cancer treatments such as radiation, conditions that inflame or irritate surrounding tissues, and medications that affect hormones can all cause issues

45-Min Online Pelvic Therapy Session, $99

✔️ 1:1 virtual visit

✔️ No hidden fees

✔️ Personalized plans

BOOK NOW

What can I do to reduce my vaginal tightness?

Although every woman’s body and vagina is unique, several reliable methods can be incorporated into your regimen to help reduce the symptoms and underlying causes of feeling too tight, which are common symptoms of vaginismus.

Real People, Real Stories:

"Twelve years ago, I was diagnosed with stage 2 hormone-positive breast cancer. After a double mastectomy, my oncology team recommended a total hysterectomy. Menopause hit hard, bringing unbearable pelvic pain, itching, and bleeding. Thankfully, my oncology nurse advocate referred me to a pelvic floor therapist who diagnosed me with pelvic floor dysfunction and vaginal atrophy. I started vaginal dilation, which was awkward at first, but it became key to my recovery. With consistent therapy, I was able to resume comfortable intercourse with my husband and avoid further complications like vaginal stenosis and incontinence. Now, I use a combination of dilators and moisturizers to maintain my pelvic health. Dilation was life-changing for me, and I hope my experience encourages other women to take their therapy seriously. It may feel uncomfortable or strange, but it's essential for healing and long-term well-being." — Madilyn G

Use a Pelvic Wand To Help Stretch The Vagina

A pelvic wand is beneficial for addressing muscle tightness and tender points in the pelvic floor muscles. In addition, the pelvic wand can be used for gentle mobilization, myofascial release, and softening scar tissue around and inside the vagina.

So, what is better for pelvic tightness; a vaginal dilator or pelvic wand?

Depending on your specific diagnosis and goals, a pelvic wand or vaginal dilator may be recommended. And in some cases, you might benefit from both vaginal and pelvic wands to treat pelvic pain.

What Exercises Can I Do to Help Stretch and Loosen My Vagina?

Certain types of stretching and exercises can increase voluntary control over the musculature and tissues of the vagina. Intimate Rose has many resources around pelvic floor stretches and exercises to help relax the pelvic floor, so be sure to look in our video and blog libraries for pelvic floor exercises.

Often when we talk about pelvic floor exercises, kegels exercises come to mind. Kegels are a contraction of the pelvic floor muscles and, in some cases, can make issues of vaginal and pelvic floor tightness worse and can increase pain. Therefore, Kegels should be avoided until pain and restriction in the pelvic floor have been addressed.