How to Tell if Your Pelvic Floor is too Tight

Do medical providers tend to tell you to “just do Kegels”when you report pelvic floor dysfunction? Well that may not be the best advice. Often times I see women with too tight of a pelvic floor and not necessarily a weak pelvic floor. If you do Kegels it can actually make the problem worst. But how do you know that your problem is too tight muscles versus weak? In a perfect world you would see a pelvic floor therapist. But there are some signs and symptoms that may clue you into having a tight pelvic floor.

Difficulty pooping

Have trouble going #2 can be a sign that your pelvic floor is too tight. Things like constipation, straining with bowel movements, not feeling like you are fully emptying, hemorrhoids, even fecal smearing (where you just keep wiping), can all be caused by too tight of pelvic floor muscles.

Peeing problems

Urination should be a strong, steady stream that doesn’t spray or go off in directions. If you find yourself straining, a weak stream, burning sensation, and feeling like you aren’t fully emptying your bladder, it could be from your muscles being too tight.

Sexual dysfunction

Vaginal penetration should never be painful. If you are experiencing pain with initial insertion/deep penetration, throbbing pain that lingers after sex, it feels like your partner is hitting a wall, even difficulty with orgasms, it may indicate your pelvic floor is too tight.

Pelvic Pain

If you experience pain with inserting a tampon, tailbone pain, pain with medical exams, pain with sitting, chronic “infections” that labs come back negative, deep hip pain, or a sensation that you can’t relax your pelvic floor, these are all signs that kegels are not the best place to start. Instead focusing on relaxation of the pelvic floor is the first step.

How do you relax your pelvic floor?

Breath is the number one thing, especially your inhale. As you inhale, your diaphragm descends to create a vacuum to draw oxygen into your lungs. When that occurs your pelvic floor relaxes and moves away from you to help with pressure management. When you exhale, diaphragm goes up and pelvic floor goes up. It is kind of like a little pistoning system.

You can use this breath pattern in a variety of positions, keeping your focus on your vaginal opening. My top three favorite positions are: childs pose, a deep squat (like a goddess squat in yoga), and laying on your back with pillows under your knees.

You can even add in visualizations to help promote relaxation because sometimes the word “relax” really isn’t that relaxing. Instead use words like “heaviness”, “melting”, or “warmth”. This can promote letting go of the pelvic floor.

Check in with your pelvic floor throughout the day. Does it feel tight? Or does it feel relaxed? If it feels a little tight, use your breath strategies and visualizations.