Most people tend to think of pelvic floor dysfunction (PFD) as a weakness problem, leading to bladder leaks or prolapse. But what if your pelvic floor is actually too tight?
A hyperactive (overly tight) pelvic floor is one of the most overlooked causes of chronic lower back pain, hip tightness, and even bladder issues. Instead of doing endless Kegels, you may actually need to relax your pelvic floor before strengthening it.
How a Tight Pelvic Floor Causes Back & Hip Pain
Your pelvic floor muscles attach to your tailbone (coccyx) and hip joints. When these muscles become too tight, they pull on the spine and hips, leading to pain and dysfunction
through the lower back. Many people with chronic back, hip, or pelvic pain don’t realize their pelvic floor could bethe root cause.
- Tight pelvic floor → Pulls on the lower back → Causes back pain
- Restricted hip mobility → Causes tension in the pelvic floor
- Overworked pelvic muscles → Leads to urinary issues and pain
Signs You May Have an Overactive Pelvic Floor
- Chronic low back pain that never fully goes away.
- Tight hips that don’t respond to stretching.
- Pain or discomfort during sex.
- Bladder urgency or difficulty emptying your bladder.
- Constipation or difficulty with bowel movements.
- Pain in the tailbone (coccyx).
If you have 3 or more of these symptoms, you may have a tight pelvic floor that needs relaxation, not just strengthening.
Recent Research on Pelvic Floor Tightness & Pain
Study #1: Pelvic Floor Tightness Linked to Low Back Pain
A study by Bernard et al. (2020) found that people with chronic low back pain often have an overactive (tight) pelvic floor. Instead of strengthening exercises, they needed relaxation techniques to release tension first.
Study #2: Overactive Pelvic Floor Causes Pain During Sex & Urination
Research by Rosenbaum (2007) found that tight pelvic muscles contribute to sexual dysfunction and painful urination in both men and women. The solution? Pelvic relaxation therapy, NOT Kegels.
Study #3: Treating Pelvic Tightness Before Strengthening Leads to Better Results
A study by Ghaderi et al. (2019) found that women who first relaxed their pelvic floor muscles had much better outcomes compared to those who went straight into strengthening exercises.
How to Relax a Tight Pelvic Floor
If your pelvic floor is too tight, the last thing you should be doing is more Kegels. Instead, try these relaxation techniques:
1. Diaphragmatic Breathing:
Breathe deeply into your belly instead of your chest. This calms the nervous system and releases tension from the pelvic floor.
2. Child’s Pose Stretch:
Sit back on your heels with your knees wide and relax into the position. This gently stretches the pelvic floor.
3. Pelvic Floor Drop (Reverse Kegel):
Instead of contracting, practice fully letting go of the pelvic muscles. Imagine opening and relaxing instead of squeezing.
4. Hip & Glute Stretches:
Tight hips can contribute to pelvic floor dysfunction. Try deep lunges and figure-4 stretches.
Final Takeaway: Don’t Assume Kegels Are the Answer
If you’ve been doing Kegels but still experiencing pain, tightness, or bladder issues, you may have a tight pelvic floor that needs relaxation first. The best approach is to first release the tension, then gradually rebuild strength. A pelvic physiotherapist can help assess if your muscles are too tight or weak—and create a plan tailored for you.
If you suspect your pelvic floor is overactive, book an assessment today. Your back, hips, and bladder will thank you!
