Pelvic Floor Tension: Why It Happens and How to Release It
Let’s talk about something that’s often misunderstood but oh-so-important - pelvic floor tension. If you’ve ever felt tightness, discomfort, or pain in your pelvis, lower back, or during sex, your pelvic floor might be holding onto more than it should.
Pelvic floor tension isn’t just about muscles. It’s about stress, trauma, posture, movement, and even emotions.
The good news? You can do something about it.
What Is Pelvic Floor Tension?
First of all, everyone has a pelvic floor. Yep, everyone! Our pelvic floor is made up layers of muscle, fascia (connective tissue) and ligaments that sit at the base of your pelvis. It supports your bladder, bowel, and (if you have one) uterus and their functions. The pelvic floor is meant to contract, relax and stretch (lengthen) as needed. But if they’re stuck in a state of tightness - hello, pelvic floor tension! - it can lead to:
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Pelvic pain (sharp, dull, aching - you name it)
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Painful penetration (because muscles need to relax for penetration)
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Constipation or straining on the toilet
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Bladder issues (like urgency or difficulty emptying)
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Lower back, hip, or tailbone pain
Sound familiar? You’re not alone. So many people, especially postpartum, active people, and those under stress, experience this.
Learn more about the symptoms associated with a tight pelvic floor.
Why Does It Happen?
There’s no single cause of pelvic floor tension. Often multiple physical and emotional factors are playing out simultaneously.
Something that may be of interest to you is that our pelvic floor responds to our emotional state and is a part of our defense mechanism.
Here are some common reasons we experience tension.
Stress & Anxiety
Ever notice how you clench your jaw when stressed? Your pelvic floor does the same thing. It’s like a protective reflex your body holds onto.
Posture & Movement Patterns
Sitting all day, tucking your bum under, or gripping your abs can overwork the pelvic floor.
Past Trauma
Physical (like childbirth, surgery, or injury) or emotional (like medical trauma or sexual trauma) experiences can cause the pelvic floor to stay on high alert.
Overtraining or Core Tightness
If you’re constantly engaging your core, sucking in your stomach, or doing heaps of Kegels without releasing, your pelvic floor might be working overtime. This may also happen if you’ve also had a history of dancing, gymnastics or high intensity sports.
How to Release Pelvic Floor Tension
Now for the part that matters the most - what you can do about it.
Learn to Let Go
If you’ve been told to “just do Kegels” for every pelvic floor problem, let’s unlearn that. A tight pelvic floor often needs relaxation and stretching, not more squeezing. Learning how to diaphragmatically breathe, letting your ribcage expand in a full 360 degree movement on the inhale, is our first step to pelvic floor connection.
Move & Stretch
Hip-opening movements, child’s pose, deep squats and happy baby pose can encourage the pelvic floor to let go.
Need some inspiration? In this reel we demonstrate techniques that can be incorporated throughout the day to help decrease tension.
Want to move in a way that supports your pelvic floor, strength, and overall wellbeing?
Join The Flow Online - our live and on-demand exercise classes designed to help you release tension, build strength, and reconnect with your body. Whether you're easing pelvic floor tightness, rebuilding after birth, or just looking for a movement practice that honours where you’re at, these sessions will meet you there. With expert guidance, real talk, and a community that gets it, The Flow Online is your space to move, breathe, and feel good.
See a Pelvic Floor Practitioner
If you’re dealing with pain, leakage, or just feeling stuck, a pelvic health practitioner can assess what’s really going on and guide you toward relief.
Ready to get to the root of your pelvic floor tension?
If you’re experiencing discomfort, pain, or just feel like something isn’t quite right, an online consult with Holly, our experienced pelvic health physiotherapist, can give you the answers, support, and personalised plan you need.
In a one-on-one session, Holly will assess your symptoms, guide you through techniques to release tension, and help you reconnect with your body - no judgment, just expert care and real solutions. Book your Core and Floor Restore Session today and take the next step toward feeling strong, supported, and at ease in your body.
External and Internal Massage
Starting to connect to your body externally can help build capacity for internal release work (either that you give yourself or receive from others). You can massage your pelvic floor externally as well as internally.
You Deserve to Feel Good in Your Body
Your pelvic floor is meant to support you, not hold you hostage. If you’re experiencing pelvic floor tension, it’s not your fault, and you’re not broken. Your body is strong, capable, and deserving of care.
If you’re ready to reconnect with your body and release tension from the inside out, Core and Floor Restore has resources, support, and a whole community to back you up.
Check out our online programs for movement, breathwork, and pelvic floor health at www.coreandfloor.com.au.
Follow us on Instagram @coreandfloorrestore for more tips, real talk, and empowering education.
Your body is talking. Let’s start listening.
