Overactive Pelvic Floor

An overactive pelvic floor occurs when the muscles in this area remain tense and have difficulty relaxing. This is becoming an increasingly common presentation in pelvic health physiotherapy, affecting both men and women. Many individuals experience a tight, stiff pelvic floor without even realizing it, often holding tension in this region as a subconscious protective mechanism—similar to how we might clench our jaw or tighten our shoulders in response to stress.

Why Does This Happen?

In our modern, fast-paced world, we are constantly exposed to multiple stressors. The pressures of work, family responsibilities, social expectations, and personal challenges can take a toll on both our mental and physical well-being. The prevalence of anxiety and depression in the community is higher than ever, contributing to chronic muscular tension, including in the pelvic floor.

When the nervous system is in a state of dysregulation, the body struggles to find moments of rest and release. Without adequate time to unwind and reconnect with the body, many people unknowingly develop habits of holding tension in the pelvic floor. This can stem from poor posture, prolonged sitting, high physical demands, or even emotional stress. Just as we might tighten our shoulders when feeling overwhelmed, we may unconsciously contract our pelvic floor muscles throughout the day.

FOUR step relaxation

Symptoms of an Overactive Pelvic Floor

Chronic tightness in the pelvic floor can lead to a variety of uncomfortable and disruptive symptoms, including:

Pelvic pain ⚡
Discomfort during intercourse ❤️
Constipation or difficulty with bowel movements 💩
Urinary urgency or hesitancy 🚽
A sensation of incomplete bladder emptying
Lower back, hip, or abdominal tension

These symptoms can significantly impact daily life, making simple activities such as sitting, exercising, or even deep breathing feel difficult and uncomfortable.

Treatment and Management

The good news is that an overactive pelvic floor can be effectively managed with targeted pelvic health physiotherapy. Treatment aims to restore normal muscle function by addressing the underlying causes of tension. Some of the most effective strategies include:

Breathwork and diaphragmatic breathing 🌬️ – Encouraging deep, relaxed breathing helps to regulate the nervous system and promote pelvic muscle relaxation.
Gentle stretching and mobility exercises 🧘‍♀️ – Techniques to release tension in the hips, lower back, and core can relieve pelvic muscle tightness.
Manual therapy and pelvic floor release techniques – Physiotherapists use hands-on techniques to reduce muscle tightness and improve blood flow.
Postural awareness and movement retraining – Learning to move and sit in ways that reduce unnecessary muscle engagement.
Education and self-management strategies – Understanding the connection between stress, emotions, and pelvic floor tension empowers individuals to take an active role in their recovery.

By addressing both the physical and emotional contributors to pelvic floor overactivity, individuals can regain comfort, confidence, and improved pelvic health. If you suspect you may have an overactive pelvic floor, seeking guidance from a pelvic health physiotherapist is an essential step toward long-term relief and well-being.