How to Relax Your Pelvic Floor

1 in 4 women older than 20 will experience some form of pelvic floor dysfunction throughout their lifetime. That number increases significantly with age, almost 50% of women ages 40-59 experience some form of pelvic floor dysfunction.

Clinically, a tight or tense pelvic floor is referred to as Pelvic floor hypertonicity (PFH). Those with PFH may experience a range of symptoms from pain during or after sex to frequent urination and constipation. Women with chronic pelvic pain are also at a higher risk, 80% of women with chronic pelvic pain have pelvic floor hypertonicity. Understanding the root cause of pelvic tension is key to treating this often distressing condition.

A body with hands over the pelvis and the skeletal system overlayed to identify structures underneath.

Understanding Pelvic Floor Tension

Pelvic floor tension occurs when the muscles in the pelvic region become overly tight or strained, often leading to discomfort or pain. Understanding the role of these muscles and the factors that contribute to tension is essential for addressing the root causes.

What is the Pelvic Floor?

The pelvic floor is a group of muscles that span the base of the pelvis, supporting essential organs such as the bladder, uterus (in women), and rectum. These muscles help control functions like urination, bowel movements, and sexual activity by contracting and relaxing in coordination. You can think of the pelvic floor as a supportive hammock or sling that holds up your internal organs. Just like any other muscle group, the pelvic floor can become tense or weakened, leading to discomfort or dysfunction in daily activities like using the restroom or maintaining posture.

A pregnant woman sits on an exercise ball.

Causes of Pelvic Floor Tension

Pelvic floor tension can develop due to a variety of physical and psychological factors. Understanding these causes is key to finding the most effective methods to relax and restore proper pelvic floor function.

Physical causes:

Childbirth or pregnancy-related trauma
Pelvic surgery or injury
Chronic constipation or straining during bowel movements
Urinary tract infections or other pelvic infections
Overuse of pelvic floor muscles from excessive exercise or poor posture
Hormonal changes, such as those during menopause
Endometriosis or other pelvic inflammatory conditions

Psychological factors:

Psychological factors can play a significant role in pelvic floor tension, often causing the muscles to tighten involuntarily in response to emotional stress. Anxiety and chronic stress are common contributors, as they trigger the body’s natural "fight or flight" response, which can cause the pelvic muscles to contract. Fear related to sexual activity, past trauma, or pain can also lead to long-term muscle tension as the body anticipates discomfort. Additionally, unresolved emotional issues or relationship stress may exacerbate tension, making relaxation of the pelvic floor more difficult.

A woman with her hands on her back in pain.

Signs and Symptoms of Pelvic Floor Tension

Recognizing the signs and symptoms of pelvic floor tension is essential for early intervention and relief. Symptoms can range from physical discomfort to emotional distress, all of which can impact daily life and overall well-being.

Physical Symptoms

Pain or discomfort in the pelvic region
Difficulty or pain during urination or bowel movements
Pain during sex (dyspareunia)
Lower back or hip pain
Pressure or heaviness in the pelvic area
Muscle spasms or tightness in the pelvic region
Constipation
Inability to achieve orgasm
Erectile dysfunction or pain with erection or ejaculation
Bladder pain
Difficulty starting or maintaining a urinary stream
Pain after sex

Emotional and Psychological Symptoms

Anxiety or fear related to sexual activity or pelvic pain
Stress or tension that exacerbates muscle tightness
Frustration or emotional distress due to chronic discomfort
Avoidance of intimacy or activities that trigger pain
Decreased self-esteem or body image concerns related to pelvic health issues

Techniques to Relax Your Pelvic Floor

Reducing pelvic floor tension involves a variety of techniques that promote muscle relaxation and overall well-being. From breathing exercises to physical therapy, these methods can help alleviate discomfort and improve pelvic floor function over time.

Breathing Exercises

Diaphragmatic breathing, or deep belly breathing, is an effective way to relax the pelvic floor muscles. To perform it, sit or lie in a comfortable position, placing one hand on your chest and the other on your abdomen. Slowly inhale through your nose, allowing your abdomen to rise while keeping your chest still. As you exhale through your mouth, gently relax the pelvic floor muscles. This deep breathing technique helps to release tension and encourages the pelvic floor to relax with each breath, promoting calmness and reducing muscle tightness over time.

Stretching and Yoga

Stretching and yoga can help alleviate pelvic floor tension by promoting relaxation and flexibility in the pelvic region and surrounding muscles. Specific yoga poses, such as Child’s Pose, Happy Baby Pose, and various hip-opening stretches, gently stretch the muscles around the pelvis, improving blood flow and reducing tightness. These exercises also encourage deep, mindful breathing and body awareness, which can further relax the pelvic floor muscles. Regular practice of these stretches and poses helps maintain muscle elasticity, relieve physical discomfort, and enhance overall pelvic floor health.

Progressive Muscle Relaxation

Progressive Muscle Relaxation is a technique that helps reduce pelvic floor tension by systematically tensing and then relaxing different muscle groups. To practice PMR, start by finding a quiet, comfortable space to sit or lie down. Begin with one muscle group, such as the pelvic floor, and contract the muscles tightly for a few seconds. Then, slowly release the tension and focus on the sensation of relaxation. Move through other muscle groups, such as the abdomen, legs, and arms, following the same process. This method helps increase awareness of muscle tension and promotes a deeper sense of relaxation throughout the body, including the pelvic floor.

A physical therapist works with a patient.

Pelvic Floor Physical Therapy

Pelvic floor physical therapy is a specialized form of therapy designed to address and alleviate issues related to the pelvic floor muscles. This therapy involves working with a trained physical therapist who uses a variety of techniques to help improve muscle function, reduce pain, and enhance overall pelvic health. Treatment may include targeted exercises to strengthen or relax the pelvic floor muscles, manual therapy to release muscle tension, and biofeedback to help patients gain awareness and control over muscle contractions. The therapist may also provide education on proper posture, body mechanics, and techniques for managing symptoms in daily activities. Pelvic floor physical therapy aims to restore optimal function, reduce discomfort, and improve quality of life for individuals experiencing pelvic floor dysfunction.

Benefits of Working with a Physical Therapist

Personalized Treatment Plans: Tailored strategies to address individual needs and specific pelvic floor issues.
Effective Techniques: Use of exercises, manual therapy, and biofeedback to improve muscle function and reduce pain.
Self-Care Education: Guidance on proper posture, body mechanics, and self-care strategies to support long-term health.
Improved Function and Comfort: Enhanced muscle strength and relaxation, leading to better pelvic floor function and reduced discomfort.
Enhanced Quality of Life: Overall improvements in daily activities and well-being by addressing and managing pelvic floor dysfunction effectively.

Self-Care Tips for Maintaining Pelvic Floor Health

Self-care is an essential component of managing pelvic floor tension, as it involves incorporating daily practices and lifestyle changes that promote muscle relaxation and overall well-being. By adopting effective self-care strategies, individuals can support their pelvic health and enhance their quality of life.

Managing Stress and Anxiety

Effectively managing stress and anxiety can significantly reduce pelvic floor tension, as these emotional factors often contribute to muscle tightness and discomfort. Techniques such as mindfulness, meditation, and relaxation exercises help calm the mind and body, reducing the physiological stress response that can lead to muscle contractions. By addressing and mitigating stress and anxiety, individuals can promote relaxation in the pelvic floor muscles, decrease overall tension, and improve overall pelvic health and comfort.

Staying Active and Hydrated

Regular physical activity and proper hydration are crucial for maintaining pelvic floor health. Staying active helps improve circulation, strengthen muscles, and reduce overall muscle tension, including in the pelvic region. Exercise promotes flexibility and helps prevent the tightness that can contribute to pelvic floor dysfunction. Adequate hydration supports muscle function by maintaining proper fluid balance, which helps keep the tissues in the pelvic area healthy and elastic.

Establishing Healthy Bathroom Habits

Establishing healthy bathroom habits can play a significant role in managing pelvic floor tension. Adopting practices such as not straining during bowel movements, responding promptly to the urge to urinate, and avoiding prolonged sitting on the toilet can reduce undue pressure and strain on the pelvic floor muscles. Additionally, maintaining regular bowel habits and using proper techniques for bowel movements can help prevent constipation and associated pelvic floor issues. By integrating these habits into daily life, individuals can minimize tension, promote muscle relaxation, and support overall pelvic health.

When to Seek Professional Help

It is important to seek professional help if you experience persistent or severe symptoms that impact your quality of life. Symptoms such as pain during sexual intercourse, incontinence, bladder pain, back pain, and general discomfort in the pelvic region may indicate deeper underlying issues that require expert evaluation and treatment. Consulting with a healthcare provider can provide a comprehensive assessment to diagnose the cause of these symptoms and develop an appropriate treatment plan. Early intervention and professional guidance are crucial for effectively addressing these issues, improving your pelvic health, and enhancing overall well-being.

The Importance of Pelvic Floor Health and Relaxation

Maintaining pelvic floor health and promoting relaxation are essential for overall well-being and quality of life. A well-functioning pelvic floor supports essential bodily functions, such as bladder and bowel control, sexual health, and core stability. Addressing tension and discomfort through techniques like breathing exercises, stretching, and physical therapy can significantly enhance comfort and prevent long-term issues. Prioritizing pelvic floor health not only alleviates symptoms but also supports emotional and physical well-being. By adopting effective strategies and seeking professional help when needed, individuals can achieve a balanced, healthy pelvic floor and improve their overall quality of life.