Hypertonic pelvic floor: causes, symptoms and relaxation tips
A hypertonic pelvic floor is an overactive pelvic floor that remains permanently tense. Find out what you can do about it.
Katharina Heilen · 17 June 2026
Do you know the feeling of being tense inside without knowing exactly why? Perhaps you have lower back pain, tension in the pelvis or problems urinating? A hypertonic pelvic floor could be the cause! Learn from MyPelvi what a hypertonic pelvic floor is and what it involves.
What is a hypertonic pelvic floor?
A hypertonic pelvic floor is an overactive pelvic floor, meaning it is permanently tense. Normally, your pelvic floor should be flexible, i.e. it tenses under strain and relaxes during periods of rest. Instead of responding flexibly to strain, a hypotonic pelvic floor remains in a constant state of tension. Imagine your pelvic floor as a muscle that should actually be elastic and strong, like a trampoline, for example. When it is overly tense, it is more like a board: stiff, unyielding, and not very functional.
The consequences of a hypertonic pelvic floor
In connection with chronic pelvic pain and discomfort, the pelvic floor muscles can be hypertonic (i.e. too lax) or hypotonic (i.e. too tense) [1]. A hypertonic pelvic floor can have the following unpleasant consequences, among others:
Pain & tension
- Pain in the pelvic area, lower back, or hips - A feeling of pressure or a foreign body in the perineal area - Headaches due to altered posture
Bladder & bowel problems
- Frequent urge to urinate or difficulty urinating - Incomplete bladder emptying, which can lead to urinary tract infections - Constipation or difficulty emptying the bowel due to the constant tension
Sexual symptoms
- Pain during sexual intercourse (dyspareunia) - Reduced sexual desire due to restricted blood flow - Difficulty reaching orgasm
Poor posture & restricted movement
- A hypotonic pelvic floor affects the body's entire posture - Can lead to hip blockages or SI joint problems - Increased risk of tension in surrounding muscles (e.g. buttocks, thighs, abdomen)
Psychological effects
- A constant state of tension can increase stress and inner restlessness - Negative effects on quality of life and self-confidence - Fear of certain activities (e.g. sport, intimacy)
In the long term, an untreated hypertonic pelvic floor can even lead to incontinence or prolapse symptoms because the muscle tires from the constant tension and loses functionality.
MyPelvi pelvic floor training gives you the opportunity to restore the function of your pelvic floor. The innovative magnetic wave technology ensures that the muscular imbalance of a hypotonic pelvic floor is corrected and that your pelvic floor regains its full functionality.
Around 25,000 magnetic field pulses reach even the deepest layers of your pelvic floor, in just 22 minutes. The result: thoroughly strengthened, balanced muscles that can perform their full function. For greater well-being and performance:
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Why do I have a hypertonic pelvic floor?
A hypertonic pelvic floor can have many different causes. The tension usually develops gradually without you noticing. Here are the most common reasons why your pelvic floor may be in a state of constant tension:
Stress & emotional tension
The pelvic floor responds similarly to stress as other muscles in the body, contracting unconsciously. Maybe you've experienced this? When under high mental pressure, you tend to tighten certain muscle groups like your jaw or neck. The same can happen with your pelvic floor. Chronic tension from these can lead to pain and functional disorders.
Incorrect or excessive pelvic floor training
Many people assume that a functional pelvic floor is synonymous with a strong pelvic floor. But incorrect training or a lack of relaxation can have precisely the opposite effect: the muscles become tense, and your pelvic floor can no longer perform its function properly, such as holding urine. With MyPelvi pelvic floor training, all muscle layers, including the deep layers, are trained and relaxed evenly. The best part? All you have to do is sit down and lean back for 22 minutes. The MyPelvi chair does the training for you, at exactly the right intensity:
Poor posture & lack of exercise
Sitting for long periods, an excessively arched lower back or generally poor posture can place unnecessary strain on the pelvic floor. If the pelvic area remains in a rigid position, the muscles contract involuntarily. A lack of exercise also causes the muscles to become weaker while simultaneously developing tension. Learn from MyPelvi how to sit correctly and prevent poor posture:
Scars & injuries
After childbirth or surgery, scars in the pelvic area can cause unconscious tension. Caesarean-section or episiotomy scars in particular can affect the muscles in the pelvic area and cause tension. Trauma or injuries in the pelvic area can also cause the muscles to tighten excessively. The result: a hypertonic pelvic floor.
Hormonal influences
Have you ever wondered which hormone makes your pelvic floor soft and functional? The hormone relaxin, for example, plays a crucial role during pregnancy. It causes the tissue to stretch and soften. Oestrogen also has a relaxing effect on the pelvic floor connective tissue. If oestrogen levels fall, for example during menopause, this can affect tension in the pelvic floor and contribute to a hypotonic pelvic floor.
What should you avoid if you have a hypertonic pelvic floor?
A hypertonic pelvic floor can cause several unpleasant symptoms, such as discomfort, pain, poor posture and even incontinence. To avoid making the situation worse, MyPelvi explains what you can do:
1) Avoid using too much weight when training
Heavy lifting or excessive strain can put pressure on your pelvic floor and trigger or exacerbate tension. Try to avoid weights or loads that are too heavy. When lifting, make sure that you do not unconsciously tense your pelvic floor, keep the weight close to your body and do not accidentally hold your breath. As a general rule: - With a weakened pelvic floor or after childbirth: max. 5–10 kg (e.g. a full shopping bag or a small child) - With a stable pelvic floor and good technique: Up to 15–20 kg (e.g. a heavy laundry basket or crate of drinks) - With regular strength training & strong pelvic floor muscles: Higher weights may also be possible.
2) Get up and move regularly
The opposite — too little activity — can also lead to a hypertonic pelvic floor. Sitting for long periods, especially with poor posture, can put unnecessary strain on the pelvic floor muscles and cause tension. If you spend a lot of time at a desk, stand up every 2 hours or so for 5–15 minutes, stretch, and move around a bit, for example by taking the stairs. Good sitting posture and avoiding hours of sitting are also key. So plan for a long walk, a jog, or a trip to the gym after sitting for a while.
3) Schedule regular moments of relaxation into your day
Emotional stress or a constant feeling of being “overwhelmed” can directly affect your pelvic floor and cause it to tense unconsciously. Take regular breaks outdoors and, for example, begin a meditation practice lasting 5 to 10 minutes a day. This time for yourself can make a significant difference to your pelvic floor health and reduce a hypertonic pelvic floor.
4) Correct poor posture
An arched lower back or poor posture when standing, sitting or walking can increase tension in the pelvic floor. Make sure you stand in a neutral posture, keep your back straight, relax your buttocks and do not draw in your abdomen unnecessarily. If you notice that you repeatedly fall back into poor posture, MyPelvi pelvic floor training can help strengthen your muscles to support an upright posture.
How can you relax your pelvic floor?
If your pelvic floor is permanently tense, it needs targeted balance. The following tips give you ways to balance a hypertonic pelvic floor.
1) Breathe into your belly
Most people have forgotten how to breathe correctly and breathe shallowly into the chest. Instead, you should breathe particularly deeply into your abdomen so that your abdominal wall rises as you inhale and lowers again as you exhale. Caution: Keep your shoulders lowered.
2) Train your pelvic floor with MyPelvi
Although pelvic floor training for a hypertonic pelvic floor may initially sound counterintuitive, it can make the crucial difference. A tense pelvic floor needs not only relaxation and release, but also targeted activation. MyPelvi training can help you gently relax the muscles without placing them under additional strain:
3) Pay attention to your pelvic floor
Stretching exercises such as the butterfly pose, child's pose, or deep squat can also help gently loosen the muscles and release tension. Heat from a hot water bottle or cherry-stone pillow on your lower abdomen or lower back, as well as massages, can help release tension in the pelvic area.
Conclusion: a hypotonic pelvic floor needs training
A hypertonic pelvic floor is not an uncommon problem, but it can be resolved! By reducing stress, exercising regularly and training your pelvic floor with the MyPelvi pelvic floor trainer, you can restore its usual function. After just a few sessions on the innovative and highly effective MyPelvi chair, you may already notice initial results.
References
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