How Do You Know If You Have a Tight Pelvic Floor?

Do you experience discomfort or other unwanted symptoms? You might be dealing with tight pelvic floor muscles. Many women face this issue whether you are postpartum or not. The good news is that you can improve your pelvic health. In this post, you will learn the signs, causes, and solutions for a tight pelvic floor as well as exercises and stretches to relieve pelvic floor tension.

Understanding Your Pelvic Floor

Your pelvic floor is a group of muscles at the base of your pelvis. They play key roles in: 

• Supporting your bladder, uterus, and rectum.
• Controlling urinary and fecal continence.
• Stabilizing your lumbar spine and pelvis.
• Enhancing sexual function.
• Managing abdominal pressure and sacroiliac joint stiffness.

The pelvic floor is primarily made up of slow-twitch muscle fibers, which provide endurance for daily functions. It also includes fast-twitch fibers for strength during sudden demands, like sneezing or laughing.

These muscles work in layers:

• Superficial layers: Help with continence through squeezing motions.
• Deepest layer: Provides a lifting contraction that supports your pelvic cavity.

Think of your pelvic floor like a trampoline. When relaxed, it moves downward, and when contracted, it lifts upward. This movement coordinates with your breathing. During inhalation, the pelvic floor relaxes slightly (like descending to a basement). As you exhale, it returns to the “ground floor” and can lift higher with a conscious contraction.

Related article: Pelvic Floor 101: Understanding Its Role in Postpartum Recovery

Signs and Symptoms of a Tight Pelvic Floor

A tight pelvic floor can cause several symptoms. Watch for these signs:

• Difficulty Starting Urination: You may struggle to initiate a stream of urine.
• Pain: Low back, hip, pelvic, or tailbone pain can occur.
• Discomfort During Intercourse: You might feel pain during penetration.
• Digestive Issues: Constipation is another common symptom.
• Urine Leakage: Incontinence may be a sign of pelvic tension.
• Trouble Relaxing: You might have difficulty relaxing your muscles during deep breaths.

If you experience any of these symptoms, you are not alone. Understanding how to fix a tight pelvic floor is the key to finding relief.

What Causes a Tight Pelvic Floor?

Multiple factors can contribute to a tight pelvic floor. Here are some common causes:

• Postpartum Habits and Physical Stress: After childbirth, perineal trauma or emotional stress may cause pelvic floor tightness. Breastfeeding postures or how you carry your baby may also contribute.
• Overtraining or Overuse: Engaging in intense exercise without incorporating tight pelvic floor stretches may worsen muscle tension.
• Stress and Breath Holding: Chronic stress and shallow breathing can make your pelvic muscles tighten.
• Too Many Kegels: Overdoing kegels can lead to extra tension and pain in the pelvic floor.
• Compensation for Weakness: Sometimes, the pelvic floor compensates for weak core, glute, or hip muscles.

These factors can all lead to how to release a tight pelvic floor. Identifying the cause can help you choose the right treatment.

Related Article: How Do You Know If You Have a Weak Pelvic Floor?

Stretches and Exercises to Relax a Tight Pelvic Floor

Not all pelvic exercises are beneficial. Repeating only contractions, like doing too many kegels, can worsen tight pelvic floor muscles. Instead, focus on exercises to release a tight pelvic floor.  It’s important to let your pelvic floor fully relax in between contractions whenever you are doing a targeted pelvic floor contraction.

Here are effective exercises to release pelvic floor tightness:

Diaphragmatic Breathing

1. Lie on your back with knees bent and feet flat.
2. Take a slow, full inhale. Feel the breath move down into your pelvic floor, out into your abdomen, and into your back while everything relaxes.
3. Exhale gently, aim for an exhale twice as long as your inhale.
4. Focus on relaxing through the entire breath instead of contracting your muscles.

Happy Baby Pose

1. Lie on your back.
2. Bend your knees and hold the inside of each foot.
3. Breathe deeply. Feel the breath move down into your pelvic floor, out into your abdomen, and into your back while you let your body relax.

Modified Happy Baby

1. Lie near a wall with your hips close to it.
2. Place your feet on the wall in a deep squat position while staying on your back.
3. Breathe deeply. Feel the breath move down into your pelvic floor, out into your abdomen, and into your back while you let your body relax.

Deep Squat

1. Sit in a deep squat. Use a small box or yoga block for support if needed.
2. Allow your pelvic floor to fully relax with each deep breath.
3. If mobility is limited, hold onto a stable object for balance.

Child’s Pose

1. Begin on your hands and knees.
2. Sit back onto your heels and let your knees drift outward.
3. Rest your forehead on the floor. Stretch your arms overhead.
4. Inhale deeply through your nose, letting your breath ease tension in your pelvic floor, low back, and abdomen.

Take the Next Step in Your Recovery

A tight pelvic floor does not mean your muscles are strong enough to meet daily demands. A healthy pelvic floor needs both strength and relaxation. Combining pelvic floor relaxation exercises with deep breathing can make great improvements. Additionally, reducing stress and practicing mindful breathing can help in relaxing tight pelvic floor muscles.

Pelvic floor tightness is common, but you don’t have to stay stuck in discomfort. By learning to release tension and build strength the right way, you can feel confident getting back to all the activities you love.

If you’re ready to move forward, grab my FREE Return to Exercise Guide. This guide offers detailed instructions on rebuilding strength safely, avoiding common rehab mistakes, and restoring your confidence especially postpartum.