In the past several years, online discussions about pelvic health have grown, drawing well-deserved attention to issues many people previously experienced in silence and confusion. In some cases, though, these conversations can attribute many pelvic floor issues to muscle weakness, recommending strengthening exercises as a kind of cure-all for anyone dealing with any pelvic discomfort.
However, the opposite of weakness can be equally problematic. Pelvic floor tension can cause symptoms that are similar to those caused by pelvic floor weakness, which is why getting a proper diagnosis is crucial for effective treatment.
Symptoms of pelvic floor dysfunction
Understanding the difference between pelvic floor weakness and tension can transform your treatment approach. While weakness requires strengthening exercises, pelvic tension benefits from relaxation techniques and careful muscle training.
This distinction explains why some people don’t improve with traditional Kegel exercises—they may actually need the opposite approach.
Recognizing the different signs of these types of pelvic dysfunction can help you understand when to seek professional help.
Pressure
Many people with pelvic floor tension describe feeling constant pressure in their pelvic region, as if something is pushing down from within. This sensation often worsens throughout the day or after prolonged sitting or standing. The heaviness can feel like your pelvic organs are dropping or that you’re carrying extra weight in your lower abdomen and pelvis.
Problems with urination or bowel movements
One of the early and common signs of multiple types of pelvic floor dysfunction is a change in bathroom habits. You might experience incomplete bladder emptying, frequent urination, or difficulty starting your urine stream.
Similarly, bowel movements can become challenging, with feelings of incomplete evacuation or needing to strain despite having the urge to go. Some people also experience constipation or similar changes in their normal bowel patterns.
Deep pain within the hips
Chronic pain deep within the hips, groin, or pelvic region often accompanies pelvic floor tension. This discomfort may worsen with certain movements, prolonged sitting, or sexual activity. The pain can radiate to your lower back, thighs, or buttocks, creating a complex pattern that’s difficult to pinpoint.
Additional Symptoms
Other signs of pelvic tension include discomfort during intercourse, tailbone pain, and general pelvic discomfort that doesn’t have an obvious cause. Some people also experience muscle spasms or cramping in the pelvic area.
How to treat pelvic floor dysfunction
Treating pelvic heaviness and tension requires a comprehensive approach that addresses both the obvious physical symptoms and the underlying causes. Some people are able to learn to relax their pelvic floor muscles at home, whereas others benefit from getting a personalized treatment plan from an expert like a Physical Therapist.
Self-care techniques
In some ways, treating chronically tense pelvic floor muscles is similar to treating muscle tension elsewhere in the body, like the shoulders. By learning to relax, “unclench,” and manage potential causes for your pelvic floor tension, you can enjoy a life of less discomfort.
At-home techniques to help treat pelvic floor tension can include:
- Stress management and relaxation: Chronic stress contributes to muscle tension throughout your body, including your pelvic floor. Incorporating mindfulness and relaxation exercises such as meditation, progressive muscle relaxation, or gentle yoga into your daily routine can help reduce overall muscle tension.
- Body scanning: Regular body scanning helps you become more aware of tension patterns and learn to release them consciously. Lie down comfortably and mentally scan from your head to your toes, noticing areas of tightness or discomfort. When you identify tense areas, consciously relax those muscles while breathing deeply.
- Warm bath: Warm baths may provide immediate relief for pelvic tension by promoting muscle relaxation and increasing blood flow throughout your body. Many people find a bath is meditative as well, improving mood and providing a moment for mindfulness practices.
- Mental health support: The connection between emotional wellbeing and physical symptoms extends to symptoms like pelvic pressure and fullness. Addressing anxiety, trauma, or chronic stress with a mental health professional may lead to improvements in physical symptoms.
Physical therapy techniques
If self-care practices haven’t been helpful for you, or if your symptoms are getting worse, it may be time to see a professional. Physical Therapists are key providers of pelvic floor dysfunction treatment, allowing you to find care quickly and get the diagnostic answers you need to start making progress toward better health.
Everyone’s pelvic floor therapy treatment plan will be different, but often includes PT techniques such as:
- Biofeedback therapy: Biofeedback therapy uses electronic sensors to help you visualize your pelvic floor muscle activity in real-time. This technology allows you to see when specific muscles are active and what the sensation of both contracting and relaxing the muscles feels like to you. Many people discover they’ve been unconsciously holding tension in their pelvic floor, and biofeedback helps them learn to release it effectively.
- Manual therapy techniques: Some physical therapists can perform internal and external manual therapy to release trigger points, improve tissue mobility, and restore normal muscle function.
- Deep breathing exercises: Proper breathing technique plays a crucial role in pelvic floor regulation. Your pelvic floor muscles should naturally relax when you inhale and gently engage when you exhale. A physical therapist can teach you specific breathing patterns that promote optimal pelvic floor coordination and reduce tension.
- Posture and movement education: Poor posture and movement patterns often contribute to pelvic tension. Our physical therapists can assess how you sit, stand, walk, and perform daily activities, then provide corrections that reduce strain on your pelvic floor muscles. Small adjustments in your daily movement patterns can lead to significant symptom improvements.
Personalized advice for your pelvic health concerns
Pelvic floor pressure and heaviness don’t have to control your life. With proper evaluation and treatment, most people experience significant improvement in their symptoms and overall quality of life.
At Panther, we understand that pelvic floor issues can be embarrassing to talk about, much less seek treatment for. We’ll work to make the process as normal, straightforward, and dignified as you’d expect, all while listening to your concerns and preferences for treatment.
Learn more about how we may be able to help you live your life with less discomfort by calling one of our clinics in the North Suburbs or by requesting your first appointment online today.