I train Mothers with pelvic floor issues every single day - and most begin their rehab journey by questioning whether their pelvic floor muscles are underactive (lacking tone) or overactive (too tight).
So let's explore some signs of an overactive pelvic floor to look out for!
Signs of Overactive Pelvic Floor Muscles + Essential Steps
Hypertonic pelvic floor symptoms:
If you experience any of the following, there’s a good chance that you have overactive pelvic floor muscles:
Pain during sex
Chronic constipation
Difficulty starting urine flow
Painful urination or urinary urgency and/or frequency
Low back, or tailbone pain
A “tight” pelvic floor is not a “strong” pelvic floor
Tight muscles are constantly short, holding tension, and unable to relax.
In short, they are in a spasm, so they can’t work correctly!
Chronic tension and tightness are never good anywhere in the body.
Like any other muscle group, the pelvic floor needs to be able to shorten and engage but also lengthen and relax.
Why do pelvic floor muscles become too tight?
Here’s an article I wrote on the subject: Understanding Causes of Hypertonic Pelvic Floor.
You’ll find 9 things that you may do in your daily life that can lead to developing an overactive pelvic floor, or make one worse.
Where to start to release tension in your pelvic floor?
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I bet one word that comes to mind when you think about pelvic floor exercises is “kegels”.
All pelvic floor dysfunction requires a more comprehensive approach than “just doing your Kegels,” but this is even more true if you have a hypertonic pelvic floor!
In this case, Kegels can actually aggravate your symptoms because they can make a tight pelvic floor even tighter…
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We need to see the bigger picture and approach the pelvic floor muscles as a part of a system.
A system that includes:
the diaphragm (at the top),
the pelvic floor (at the bottom),
the deep abs (on the front and sides),
and spinal stabilizers (in the back)
Your breathing connects everything.
When this core system works efficiently, all these muscles work together as a team.
As you inhale, the diaphragm lowers down (to make room for the expanding lungs), the rib cage and tummy expand, and the pelvic floor softens.
As you exhale, the diaphragm lifts (as the lungs get smaller), the rib cage narrows, the tummy drifts inward, and the pelvic floor muscles rebound.
The pelvic floor mimics the diaphragm movement.
This complex and reflexive synchronization happens so we can urinate, defecate, and allow penetration... but also jump, cough, laugh, and sneeze without leaking!
When the pelvic floor muscles are too tight, this intricate synchronization doesn’t happen, leading to leaks, pain, and other dysfunctions.
The good news is that having hypertonic pelvic floor muscles is treatable!
Just like any other muscle in your body, your pelvic floor can be retrained to function optimally, and it starts with your breath!
Could it be so simple?
While this is an essential step, treating pelvic floor overactivity often requires a little more…
As a Pre & Postnatal Fitness Specialist, I can help you determine the causes of your overactive pelvic floor muscles and teach you how to restore pelvic floor balance with:
External myofascial release exercises to allow muscle relaxation.
Hip mobility exercises
Thoracic spine mobility exercises
Alignment tutorial
Breathing tutorials and troubleshooting
Better bathroom habits
Tools to slow down your nervous system, etc!
Your pelvic floor symptoms don’t have to limit your life forever.
They can be treated and even eliminated!
A Whole Body Approach to Pelvic Floor Rehab
Restore your pelvic floor functions & address incontinence ✨
Online Programs:
Immediate Postpartum Program - From Birth to 8 Weeks PP
Better Body after Baby Program - Pelvic Floor & Core Rehab