Sex is a passionate and enjoyable way to deepen your relationship with your partner. However, having sex might become more uncomfortable and less pleasurable if you’re in pain. Tight pelvic floor muscles can be one reason for pain during intercourse.
Here’s a closer look at the factors that lead to pelvic floor tension and some wellness suggestions to help you enjoy sex more.
Characterizing Stiffness of the Pelvic Floor
Your pelvic muscles may tighten intermittently or continuously when you have hypertonic pelvic floor, also known as pelvic floor tightness (1). In addition to other indications of pain and discomfort, problems urinating and having bowel motions might arise from an inability to coordinate or relax your pelvic floor muscles.
Additional symptoms of pelvic floor tightness include (2):
- Pelvic discomfort
- Frequent urination
- Low back ache
- Chronic constipation
- Urine incontinence or leaking stool
- Abdominal Pain
- Bloating
The primary muscle groups that support the pelvic organs are the puborectalis, iliococcygeus, and pubococcygeus. Like other muscle groups after an exercise, these muscles might become stiff and tense due to damage and strain.
How Sex is Impacted by Tight Pelvic Muscles
Painful sexual intercourse and sexual dysfunction can result from tight pelvic floor muscles.
According to a study, painful sex, also referred to as dyspareunia, is defined as recurrent or persistent genital pain that can happen before, during, and after sexual activity (3).
Dyspareunia can make it difficult for women to orgasm and can make them fearful of having sex. This can result in vaginismus, another sexual health disorder where women’s vaginal muscles suddenly stiffen in dread of being penetrated (4).
Vaginismus should not be mistaken with pelvic floor tightness, even though both disorders cause the pelvic floor muscles to tighten. A form of pelvic floor dysfunction known as vaginismus causes the vaginal muscles to spasm uncontrollably. This is not the same as pelvic floor rigidity when the muscles are always tense.
Related Post: How to Boost Desire in Your Relationship
Four Remedies for Stiffness in the Pelvic Floor
Here are some more methods to reduce painful sex when you have tight pelvic floor muscles.
1.Create the conditions.
It is imperative that you inform your partner if you suffer from pelvic floor discomfort. It’s ideal to have partners that are sympathetic and accommodating so that you can feel comfortable during moments of physical intimacy. Having lubricant on hand and choosing a patient partner are vital for enjoying sex with pelvic floor discomfort.
2. Give it some time.
Never try to rush an intimate moment. Rather, arrange a time when you and your spouse are at ease and pleased rather than agitated, exhausted, or nervous.
3. Use relaxation techniques.
It’s important to learn how to as much as possible relax your pelvic floor muscles before, during, and after sex. One method of relaxation that Hack suggests is diaphragmatic breathing.
Diaphragmatic breathing uses your abdominal muscles and diaphragm to help you breathe deeply and slowly. During sexual activities, this relaxation method can help your pelvic floor muscles relax and decrease discomfort and stress.
4. Try taking vitamin D.
Certain supplements can help reduce the likelihood of having painful sex when you have tight pelvic floor. A review indicates that low levels of vitamin D may have an adverse effect on your pelvic floor muscles and that vitamin D efficiently supports musculoskeletal health (5, 6).
Many people need to take vitamin D supplements since it can be hard to receive enough of the nutrients from diet or sunshine. Maintaining appropriate vitamin D levels may help to enhance pelvic floor function and reduce the discomfort of intercourse.
Regaining control over your pelvic floor muscles is very achievable if you suffer from pelvic floor tightness. Targeted pelvic floor physical therapy (PFPT) is one way to treat pelvic floor stiffness.
Pelvic floor dysfunction is treated with PFPT as a first-line intervention, according to research. Retraining the pelvic floor muscles aims to promote muscle relaxation and alleviate uncomfortable symptoms.
Many people with pelvic floor tension can find relief with targeted pelvic floor physical therapy. Additional therapies for pelvic floor tightness, such as trigger point injections, nerve stimulation, or additional specialized care, may be necessary if PFPT is ineffective.
To start therapy sessions, you can also see a pelvic floor physical therapist. If you feel like you may need therapy for pelvic floor discomfort, get in touch with your physician.
To Wrap Things Up
Managing tight pelvic floor muscles is essential for improving your sexual health and overall well-being. By understanding the causes and symptoms of pelvic floor tightness, you can take proactive steps to alleviate discomfort and enjoy a more fulfilling intimate life. From pelvic floor physical therapy to relaxation techniques and proper communication with your partner, there are effective strategies to address and overcome pelvic floor tension.
Seeking help from a physician is always a valuable step towards reclaiming your comfort and confidence. Prioritize your pelvic health and take the necessary steps to enhance your quality of life.
Sources |
- Hypertonic Pelvic Floor: Symptoms, Causes & Treatment (clevelandclinic.org)
- Pelvic Floor Dysfunction: What It Is, Symptoms & Treatment (clevelandclinic.org)
- Dyspareunia – StatPearls – NCBI Bookshelf (nih.gov)
- Vaginismus – NHS (www.nhs.uk)
- Vitamin D and musculoskeletal health: outstanding aspects to be considered in the light of current evidence in: Endocrine Connections Volume 11 Issue 10 (2022) (bioscientifica.com)
- Vitamin D and Pelvic Floor Disorders – PMC (nih.gov)
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