Tense pelvic floor? How to recognise the symptoms
Pain, a sensation of pressure or even problems urinating may indicate a tense pelvic floor.
Katharina Heilen · 18 February 2025
Do you know the feeling that something is not right in your lower abdomen? Pain, a feeling of pressure or even problems urinating can indicate a tense pelvic floor. Many people do not realise that our pelvic floor can be just as tense as a stiff neck. However, the symptoms are often non-specific and range from pain to bladder problems. MyPelvi therefore explains how a tense pelvic floor manifests itself, the causes behind it and, most importantly, what you can do to help your pelvic floor relax again.
10 reasons for a tense pelvic floor
A tense pelvic floor can have many causes, both physical and psychological. Here are 10 reasons why the pelvic floor may be tense or overloaded:
1. Stress and anxiety
Emotional strain such as stress or anxiety can cause the muscles in the pelvic floor area to remain tense. When you feel threatened, the pelvic floor often reacts by tensing unconsciously. The reason: It is closely connected to the autonomic nervous system, which is responsible for the “fight-or-flight” response, and the psoas (the largest muscle in the body, which connects the upper and lower body [2].
2. Pregnancy and childbirth
During pregnancy and after a vaginal birth, the additional pressure on the pelvic area can place considerable strain on and sometimes overload the pelvic floor. A difficult birth or birth trauma can also cause the pelvic floor muscles to tighten to protect themselves from further injury.
3. Poor posture
Poor posture can lead to uneven strain on the pelvic floor. Long-term poor posture, such as sitting on hard chairs or lifting loads incorrectly, can cause chronic tension in the pelvic floor muscles. MyPelvi tip: A balance cushion or ergonomic desk chair can relieve pressure on your pelvic floor and protect against poor posture. It is even better to stand up regularly.
4. Chronic pain and pelvic pain
Chronic pelvic pain, as can occur with conditions like fibromyalgia, can lead to a constant tension in the pelvic floor. The muscles often react to pain by contracting involuntarily. This contraction can exacerbate your pain.
5. Overexertion and physical strain
Beware of overdoing it! Training too intensively or incorrectly, particularly with exercises such as squats or leg presses, CrossFit or other activities that place strain on the pelvic floor, can lead to overexertion and tension in the pelvic floor muscles.
6. Hormonal changes
Hormonal fluctuations, such as those that occur during pregnancy, after childbirth or during menopause, can affect the tone and elasticity of the pelvic floor. A lack of oestrogen after menopause in particular can both lead to pelvic floor dysfunction and cause pain.
7. Injuries and surgeries
Injuries in the pelvic area, such as after surgery or an accident, can lead to scar tissue and hardening of the muscles. The pelvic floor may become tense, particularly if the muscles or tissue have been affected.
8. Being overweight and poor diet
Excess weight puts strain on the pelvic floor because the additional weight places it under constant pressure. An unbalanced diet that leads to digestive problems such as constipation can also contribute to constant pelvic floor tension, as frequent straining during bowel movements increases pressure on the pelvic floor muscles.
9. Sexual trauma or abuse
Pelvic floor tension can have not only physical causes, but also psychological ones. People who have experienced sexual trauma or abuse often develop tension in the pelvic floor area as a defence mechanism. The body responds to traumatic experiences by contracting muscles, particularly in the pelvic floor area, which can lead to persistent tension [2].
10. Incorrect breathing
Did you know that even incorrect breathing can cause tension in your pelvic floor? Shallow breathing, where the breath only reaches the upper chest area, can lead to tension in the pelvic floor muscles. Allow your pelvic floor to relax by breathing deeply into your abdomen so that your abdominal wall rises and falls. The diaphragm is the opposing muscle to your pelvic floor. Both muscle groups should be able to move as you inhale and exhale to prevent tension.
The causes of a tense pelvic floor are varied and can include both physical and emotional factors. It is important that you give your pelvic floor the support it needs right now.
With MyPelvi pelvic floor training, for example, you can achieve targeted contraction and relaxation without having to exert yourself. Take advantage of the innovative magnetic wave technology and relax your pelvic floor sustainably:
Ready to begin?Book your MyPelvi trial training session now
What are the signs of a tense pelvic floor?
Are you wondering which symptoms may indicate a tense pelvic floor? A tense pelvic floor can manifest in many different ways, as the pelvic floor muscles play a central role in bladder, bowel and sexual organ function, and even in posture.
Unlike a weakened pelvic floor, which is often easy to recognise, people with a tense pelvic floor experience a wide range of non-specific symptoms. These symptoms can have a considerable impact on quality of life [1].
These include:
- Chronic pelvic pain or a feeling of pressure - Irritable bowel syndrome or constipation - Lower abdominal discomfort: can easily be mistaken for menstrual cramps - Overactive bladder: an uncontrollable urge to empty the bladder or the feeling of constantly needing to go to the toilet, even when the bladder is empty - Urethral syndrome: incomplete emptying of the bladder or a burning sensation when urinating - Interstitial cystitis: chronic inflammation of the bladder - Dyspareunia: painful sexual intercourse - Vulvodynia: burning, stinging or itching around the female external genitalia - Sexual arousal disorders or pain during orgasm - Perineal pain: a feeling of pressure or pain in the area between the vagina or penis and the anus - Haemorrhoids: vascular cushions located at the junction between the rectum and anal canal - Pelvic congestion: chronic pelvic pain in women caused by congestion and dilation of the veins - Coccydynia: pain in the coccyx, especially when sitting [2]
A tense or overworked pelvic floor often feels as though the area is under constant tension. Symptoms such as pain, a feeling of pressure and restricted movement may occur.
If these sensations are familiar to you, targeted pelvic floor training such as MyPelvi may help you consciously relax and strengthen your pelvic floor:
Ready to begin?Book your MyPelvi trial training session now
How can you tell if the pelvic floor is tense?
If your pelvic floor is tense, you will often notice that it feels hard or unyielding. You may even notice that movements or positions intended to promote relaxation feel uncomfortable or painful.
Test for yourself whether your pelvic floor is tense:
Self-test: Is your pelvic floor tense?
A simple exercise and observations can help you find out whether your pelvic floor is under tension. Take a quiet moment, retreat to a place where you will not be disturbed and try the following:
Breathing and body-awareness test while lying down
This test helps you feel the natural movement of your pelvic floor while breathing:
1. Lie flat on your back, ideally on a mat or carpet. You can keep your legs extended or bend them (feet flat on the floor, knees pointing upwards). 2. Place one hand on your abdomen and the other on your lower ribcage. 3. Breathe deeply into your abdomen. Feel your abdomen rise as the air flows in. Notice whether you can feel the area between your pubic bone and coccyx “give” slightly or loosen. 4. As you exhale, your pelvic floor should lift slightly.
What to look out for:
- Does the pelvic floor feel relaxed as you inhale? - Can you feel any movement at all, or is the area stiff and immobile?
If you do not notice any change or feel that your pelvic floor remains “tight”, this could indicate tension.
Observe your everyday movements
You can also look out for signs of a tense pelvic floor in everyday life.
Observe:
- Do you feel unwanted pressure on the pelvic floor when coughing, sneezing or laughing? - Do you feel as though you constantly have to consciously “hold” your pelvic floor, e.g. when walking, standing or lifting? - Do you find it difficult to feel comfortable in relaxing positions such as child's pose (yoga) or sitting cross-legged?
These tests can help you find out for yourself whether your pelvic floor is tense. If you are unsure or experience more severe symptoms, it is advisable to consult a specialist.
The easiest way: Book your trial session at MyPelvi and receive an individual movement analysis for your pelvic floor from our pelvic floor experts:
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What should you do if your pelvic floor is tense?
Your pelvic floor is tense? Don’t worry, there are a few helpful tips that can help alleviate uncomfortable symptoms, relieve tension, and relax your pelvic floor.
1. Breathe correctly
Breathing plays a crucial role in relaxing the pelvic floor. By breathing deeply and consciously into your abdomen, you can actively relax the pelvic floor.
2. Stretch gently
Stretching exercises and targeted movements can help to relax the pelvic floor and loosen the muscles. For example, lie on your back and alternately pull each knee towards your chest. This movement loosens the muscle tissue in the pelvic area and promotes relaxation.
3. Warm up your pelvic floor
Heat helps relax the muscles and relieve tension. For example, take a warm bath or place a heating pad on your lower back and pelvic area to loosen the muscles.
4. Train your pelvic floor
A specialised training programme can help relax and strengthen the pelvic floor. With targeted training using the MyPelvi pelvic floor chair, for example, you can take advantage of the 25.000 magnetic wave impulses per 22-minute session. They penetrate the deepest layers of your pelvic floor and release tension there. Book your trial session at the location of your choice. Discreet, effective and professionally supervised:
5. Reduce stress
Since stress is often a major cause of pelvic floor tension, it can help to reduce stress. For example, plan mindfulness exercises or moments in nature to promote relaxation.
6. Avoiding overexertion
Overexertion and too much pressure on the pelvic floor (e.g. when lifting heavy loads) can increase tension. But sitting for long periods or performing standing tasks without breaks can also strain your pelvic floor.
Which positions relax the pelvic floor?
Various positions can help relax the pelvic floor. Here are some that are particularly effective:
The “cat-cow” position (from yoga)
Get onto all fours, with your hands beneath your shoulders and your knees beneath your hips. Inhale and arch your back downwards while allowing the pelvic floor to sink down. Exhale and round your back upwards while lifting the pelvic floor. This movement opens the pelvic area and promotes gentle stretching and relaxation of the pelvic floor.
The butterfly (or butterfly pose)
Sit on the floor with the soles of your feet together and your knees falling outwards. Place your hands on your thighs and inhale deeply while leaning your upper body slightly forwards to stretch the pelvic floor. This position helps open the hips and relax the pelvic floor by reducing pressure.
Child's pose (from yoga)
Kneel down, sit back on your heels and bend your upper body forwards so that your forehead touches the floor. Your arms can be extended forwards or rest alongside your body. This position promotes relaxation throughout the body and stretches the lower back and pelvic area.
The “circle of life” (lying down)
Lie on your back and place your feet on the floor. Let your knees gently drop outwards and breathe deeply while rolling your pelvis back and forth in small circular movements. This movement loosens the lower back and pelvic floor area and can help relieve tension.
All these positions are designed to relieve pressure on the pelvic floor and bring it into a relaxed state. Try them and find out which works best for you!
Can a tense pelvic floor press on the bladder?
A tense pelvic floor can in fact exert pressure on the bladder. The pelvic floor muscles and the bladder work together to maintain normal bladder function. Tense pelvic floor tissue can alter the
pressure in the pelvic area and lead to bladder dysfunction.
If the pelvic floor muscles are too tense or cramped, this can lead to various problems such as an overactive bladder. This may mean that you experience a frequent or sudden urge to urinate or may even become incontinent.
A tense pelvic floor can also make it difficult to empty the bladder completely because the muscles are unable to relax properly. This can lead to a feeling of incomplete bladder emptying. Severe pelvic floor tension can even cause pain or discomfort when urinating because the pressure on the bladder is increased.
Are there medications for relaxing the pelvic floor?
Sometimes medication may be necessary, especially if the tension is very severe or has become chronic. Muscle relaxants or mild painkillers may help in consultation with a doctor.
But medication is not a long-term solution – in the long run, only targeted relaxation and effective pelvic floor training bring genuine relief. See for yourself and book your trial session with MyPelvi now:
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A tense pelvic floor can lead not only to discomfort and pain, but also to bladder problems such as incontinence. Through conscious breathing, greater relaxation, less overloading and targeted training with MyPelvi, you can manage a tense pelvic floor and its symptoms. Your pelvic floor may be tense, but it does not have to remain that way!
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