by louise hurley, MumSafeTM TRAINER OF THE YEAR 2022
A tight pelvic floor can be a real pain – literally! Many women experience pelvic floor tension, discomfort, and even pain due to a variety of factors. If you suspect your pelvic floor muscles are tight, you’re not alone. This common issue can arise at any age or stage of life, affecting everything from bladder function to sexual health and overall wellbeing.
Many women believe that a tight pelvic floor is a good thing, a bit like a strong pelvic floor. However, pelvic floor tightness means that these muscles are not functioning as they should and can be the cause of a range of uncomfortable and painful symptoms. The good news? Stretching and relaxation techniques can help relieve tension and improve your quality of life.
Do you have a tight pelvic floor?
The pelvic floor is a group of muscles that supports the bladder, uterus, and bowel. Like any other muscle in the body, these can become overly tight and create a range of uncomfortable symptoms. Some signs of pelvic floor tightness include:
- Difficulty fully emptying the bladder or experiencing frequent urges to urinate
- Pain during intercourse or tampon use
- Lower back or pelvic pain
- Constipation or difficulty passing bowel movements
- A feeling of heaviness or tension in the pelvic region
If you recognise any of these symptoms, you may have pelvic floor tightness. Understanding the causes and incorporating appropriate stretches can help you find relief.
Common causes of pelvic floor tightness
Several factors can contribute to an over–active or tight pelvic floor, including:
- Chronic stress and anxiety
Many women unknowingly clench their pelvic floor muscles in response to stress, much like holding tension in the shoulders or jaw. - Posture and movement patterns
Poor posture, excessive sitting, or repetitive movements can lead to pelvic floor dysfunction. - Pregnancy and childbirth
The pelvic floor undergoes significant changes during pregnancy and delivery, sometimes leading to imbalances in muscle tone. - Excessive core or kegel exercises
While strengthening the pelvic floor is important, too much focus on contraction without relaxation can result in tightness. - Injury or trauma
Past surgeries, pelvic injuries, or even emotional trauma can cause the pelvic floor muscles to stay in a contracted state.
Stretches to relieve pelvic floor tightness
If you’re struggling with pelvic floor tightness, incorporating gentle stretching and relaxation techniques can make a significant difference. Remember, every body is different, so listen to yours and stop if you feel any pain. If you’re unsure which stretches are right for you, book an appointment with a pelvic floor physiotherapist who can guide you through this.
- Deep squat stretch
This stretch helps lengthen the pelvic floor muscles and improves mobility in the hips and lower back.- Stand with your feet slightly wider than hip–width apart.
- Slowly lower into a deep squat, keeping your heels on the ground if possible.
- Rest your elbows on the inside of your knees and gently press outward.
- Breathe deeply and hold for 30 seconds to one minute.
- Child’s pose
A relaxing yoga pose that gently stretches the pelvic floor and relieves tension.- Start on your hands and knees.
- Sit back onto your heels, reaching your arms forward and lowering your chest to the floor.
- Take slow, deep breaths and relax into the stretch for 30 seconds to one minute.
- Butterfly stretch
This stretch helps open the hips and release tension in the pelvic region.- Sit on the floor with your feet together and knees bent outward.
- Gently press your knees toward the ground while keeping your
back straight. - Hold the stretch for 30 seconds, breathing deeply.
- Supine happy baby pose
A great stretch for releasing the pelvic floor and promoting relaxation.- Lie on your back and bring your knees toward your chest.
- Grab the outside edges of your feet and gently pull your knees apart.
- Hold for 30 seconds, keeping your breath steady.
- Diaphragmatic breathing
Proper breathing can significantly help relax the pelvic floor muscles.- Lie on your back with your knees bent.
- Place one hand on your chest and one on your belly.
- Breathe deeply into your belly, allowing it to rise as you inhale and fall as you exhale.
- Repeat for several minutes to encourage relaxation.
When to seek professional help
While these stretches can provide relief, persistent pelvic floor tightness may require professional intervention. A pelvic floor physiotherapist can assess your muscle function and provide tailored exercises and treatments. If you experience ongoing pain, difficulty with bladder or bowel function, or discomfort during intercourse, seeking professional support is highly recommended.
It’s never too late to seek help
Pelvic floor tightness is a common but manageable issue at any stage of life. You don’t have to have had a baby to experience pelvic floor issues and it’s never too late to get help. By incorporating regular stretching, mindful breathing, and addressing lifestyle factors, you may find relief and improve your overall quality of life. If you’re unsure which stretches are best for you or need further guidance, don’t hesitate to book in with a pelvic health physiotherapist – your pelvic health matters!
Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post–baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com