Sometimes we don’t realize how much tightness in our pelvic floor muscles can affect our body! Not sure if your muscles are tight? In this blog post, we'll explore the common symptoms of a tight pelvic floor and provide three tips on how to manage and relax these muscles.
Common Symptoms of a Tight Pelvic Floor
For Women:
Pelvic Pain: Pain can be localized in various areas, including the lower abdomen, hips, vaginal or vulvar region, tailbone, or deep within the pelvis
Painful Intercourse: Discomfort or pain during or after sexual activity
Urinary Issues: Difficulty starting the urine stream, frequent urination, feeling unable to completely empty the bladder, or urinary incontinence
Constipation: Straining during bowel movements and a sensation of incomplete evacuation
Lower Back Pain: Chronic pain in the lower back can also be a sign that the pelvic floor muscles are acting up, especially if the pain is cyclical in nature
For Men:
Pelvic Pain: Persistent or intermittent pain in the lower abdomen, perineum (the area between the scrotum and anus), testicles, penis or anus
Erectile Dysfunction: Difficulty achieving or maintaining an erection
Painful Ejaculation: Discomfort or pain during or after ejaculation
Urinary Issues: Difficulty starting the urine stream, frequent urination, feeling unable to completely empty the bladder, or urinary incontinence
Constipation: Straining during bowel movements and a sensation of incomplete evacuation
Tips for Managing a Tight Pelvic Floor
Diaphragmatic Breathing: Diaphragmatic breathing, also known as deep belly breathing, can help relax the pelvic floor muscles. This technique encourages full oxygen exchange and promotes relaxation of the entire body, including the pelvic floor.
How to Practice: Lie on your back with your knees bent. Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth. Repeat this for 5-10 minutes daily.
Pelvic Floor Stretching: Gentle stretching exercises can help lengthen and relax tight pelvic floor muscles. Stretching routines can include child’s pose, deep squats, and happy baby pose. Youtube can be a great resource for many of these gentle yoga stretches.
Pelvic Floor Physical Therapy: Consulting with a pelvic floor physical therapist can provide unique exercises and techniques to address tight pelvic floor muscles. At Wellest, we will work with you to come up with a unique plan to address your symptoms. Treatment might involve internal and external manual therapy such as myofascial release and visceral (organ-specific) techniques as well as specific exercises to help release tension in the pelvic muscles.
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