Painful Intercourse? These Pelvic Floor Exercises May Help
Key Takeaways:
Restoring Comfort: Targeted pelvic floor exercises can alleviate discomfort during intercourse and help women reconnect with their bodies.
Understanding Root Causes: Painful intercourse can result from pelvic floor dysfunction, hormonal changes, and surgical recovery, among other factors, all of which can be addressed with pelvic floor therapy.
Holistic Healing: Practices like diaphragmatic breathing, child's pose, and pelvic tilts support both emotional and physical healing.
Pain during intercourse can be frustrating, isolating, and difficult to talk about, leaving many unsure of where to turn for support. At The Lifted Lotus, we understand the deep impact pelvic pain can have on your overall well-being. As a Brooklyn-based pelvic floor therapy practice, we specialize in helping women at pivotal life stages, including pregnancy, postpartum recovery, and menopause.
In this article, we’ll break down a couple targeted pelvic floor exercises for painful intercourse, designed to alleviate discomfort and inspire a newfound harmony between mind and body. We handpicked these simple exercises to help you rebuild trust in your natural healing abilities and reclaim confidence in all aspects of your sexual health.
Common Causes Of Discomfort During Intimacy
If intercourse has suddenly become a painful act, it’s important to seek professional help as early as possible to find the relief you need. In medical terms, this condition is known as dyspareunia. Many factors can contribute to this disease, but here are some common reasons to consider:
1. Pelvic Floor Dysfunction
The pelvic floor consists of a group of muscles that support the pelvic organs and play a crucial role in sexual function. Muscle tightness or weakness in this area can lead to pain during intimacy. At The Lifted Lotus, we focus on functional exercises to engage the breath and pelvic floor without strain, offering relief and enhancing your connection with your body.
2. Hormonal Changes
Hormonal fluctuations, particularly during postpartum and menopause, can lead to vaginal dryness and thinning of the vaginal walls. Our comprehensive pelvic floor therapy considers these factors and tailors your program to support your body's changing needs.
3. Surgical Recovery And Scarring
Procedures that were performed in the abdominal region can potentially result in scarring that affects pelvic floor function and sensation. For new mothers struggling with birth wounds (perineal tear or C-section), our Postpartum Healing Bundle offers a wealth of post-surgical recovery benefits. We strongly believe in empowerment through education, which is why we break down all aspects of the postpartum journey and teach you how to nurture yourself in the fourth trimester and beyond. Our gentle, hands-on methods allow you to safely return to exercising and moving in a way that feels effortless.
4. Endometriosis And Other Medical Conditions
Conditions like endometriosis or pelvic inflammatory disease can cause significant pelvic pain that affects intimacy. Addressing these underlying conditions through targeted pelvic floor therapy can lead to improved sexual health and overall well-being.
5. Emotional And Psychological Factors
Stress, anxiety, and past traumas can manifest physically, which is why it’s important to acknowledge and look after your mental health. At The Lifted Lotus, we take an inclusive and compassionate approach to treatment, encouraging you to open up about your worries and ask any questions. This is what allows us to integrate thoughtful advice into our sessions that are practical for your unique needs.
At The Lifted Lotus, we believe in empowering you with knowledge and personalized care to address these concerns effectively. We are here to meet you where you are with empathy and offer a path forward to holistic healing.
How Pelvic Floor Exercises And Breathwork Can Help
Pelvic floor exercises and conscious breathing techniques work synergistically during pelvic floor therapy. With the guidance of our skilled Pelvic Health Occupational Therapists, you’ll learn to embrace movement in a way that resonates with your personal rhythms.
The Power Of Movement
Pelvic floor exercises can help increase muscle awareness, improve flexibility, and reduce overactivity — key factors in addressing dyspareunia. Intentional movements give you greater control over your motions, encouraging more fluid, pain-free muscle engagement. Our private Pilates sessions are designed with this core principle at their heart. During each one-on-one session, you’ll find tailored guidance that respects your physical condition, energy levels, pain points, and goals. Our certified Pilates Instructor, Mariela Dorado, ensures that you can explore the possibilities of your body in a safe space.
Breathwork: The Foundation Of Pelvic Health
At The Lifted Lotus, we believe that establishing a strong foundation through breathwork is the key to unlocking the benefits of pelvic health. When you breathe deeply, your diaphragm moves, influencing intra-abdominal pressure and gently stimulating your internal organs and pelvic floor muscles. This vital connection nurtures a symbiotic relationship between breath and body, creating a harmonious balance that can alleviate discomfort during intercourse and boost overall well-being.
Remember, breathwork and mindful movement aren’t just one-time tools for postpartum recovery or birth preparation; they are lifelong companions that allow you to feel in tune with your body. Whether you're recovering postpartum, approaching menopause, or simply seeking greater comfort and balance, these exercises provide a holistic, empowering path toward pain relief and enhanced well-being.
Exercise 1: Diaphragmatic Breathing
Diaphragmatic breathing is a simple and accessible technique to naturally relax the pelvic floor and create a sense of peace within your body. Here’s how you can start incorporating this practice into your routine:
Find A Comfortable Position: Begin by lying down on your back with your knees bent or sit in a chair with your feet firmly planted on the ground. Place one hand on your chest and the other on your abdomen to feel the movement.
Inhale Deeply: Slowly inhale through your nose, allowing your abdomen to rise as you fill your lungs with air. Your diaphragm should expand, causing your pelvic floor to naturally relax. Focus on letting your breath reach the deepest parts of your belly.
Exhale Slowly: Exhale gently through your mouth, feeling your abdomen fall. As you release the air, envision any tension in your pelvic area dissipating. Keep your breaths slow and steady.
Repeat: Perform this exercise for 5-10 minutes daily. Consistent practice can help you feel more grounded and in tune with your body, particularly in moments of discomfort.
Exercise 2: Child's Pose
Child’s Pose is a calming stretch that can be exceptionally beneficial in relieving pelvic tension associated with painful intercourse. This yoga pose elongates the back, opens up the hips, and relaxes both the mind and body. Here’s how to perform it:
Begin On All Fours: Use a flat, slightly cushioned surface such as a yoga mat for additional comfort as you get on all fours.
Spread Your Knees Apart: Keeping your big toes touching, gently lower your hips back towards your heels. If this movement feels uncomfortable, you can place a folded blanket or towel between your calves and thighs for added support.
Slowly Extend Arms Forward: As you exhale and move your arms, rest your torso between your thighs. Feel your spine lengthening with each breath. You can also rest your forehead on the ground if you are flexible enough.
Hold The Pose: Stay in this position for a few deep breaths, inhaling through your nose and exhaling slowly through your mouth. Focus on the expansion and contraction of your breath to foster a sense of ease.
Exercise 3: Pelvic Tilts
Pelvic tilts are one of the best ways to stabilize the core. This exercise promotes flexibility and alleviates discomfort during intercourse by enhancing pelvic mobility. As you practice, listen to what feels best for you. There’s no rush to achieve results, and going too fast can harm you rather than help you. Here’s how you can start doing pelvic tilts:
Start With Your Position: Lie on your back with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides.
Engage Your Core And Pelvic Floor: As you inhale, notice the natural curve of your spine. On the exhale, gently engage your abdominal muscles and draw your belly button in towards your spine. Feel the gentle lift of your pelvic floor, similar to stopping the flow of urine.
Tilt Your Pelvis: Slowly tilt your pelvis backward, pressing your lower back into the floor. Breathe out gently as you perform this movement.
Return To Starting Position: Inhale as you return to the starting position, feeling the natural arch of your lower back return.
Repeat For Repetitions: Perform 10-15 gentle tilts, focusing on synchronizing your breath with each movement.
Final Thoughts
At The Lifted Lotus, we are committed to helping you reclaim a pain-free and fulfilling intimate life through gentle, functional pelvic floor exercises that prioritize breathwork. Painful intercourse can feel isolating, but you are not alone — targeted pelvic floor therapy can improve comfort, restore confidence, and support both physical and emotional well-being. Let us meet your unique needs with personalized care in a safe, affirming space. Take the first step toward greater ease, intimacy, and pelvic health by booking an appointment today!
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Frequently Asked Questions About Pelvic Floor Exercises For Painful Intercourse
What is painful intercourse?
Painful intercourse, also known as dyspareunia, refers to any discomfort or pain experienced during sexual activity. This can result from various factors, including pelvic floor dysfunction, hormonal changes, or medical conditions.
How often should I perform pelvic floor exercises?
For optimal results, it is recommended to integrate pelvic floor exercises into your daily routine. Consistency is key, and even just a few minutes each day can make a significant difference. Personalizing your routine with guidance from a professional Occupational Therapist at The Lifted Lotus can further enhance effectiveness.
How long does it take for pelvic floor exercises to alleviate pain?
The time it takes to experience relief from pelvic floor exercises varies per individual. Many people begin to notice improvements in their symptoms within a few weeks, but it may take longer to achieve substantial relief. Patience and persistence are essential, and working with a trained therapist can potentially produce faster results.
Is it normal to feel sore after doing pelvic floor exercises?
Some mild soreness or fatigue can be expected as you engage muscles that might have been underutilized. However, the exercises should not be harmful. If you experience pain, consult with your pelvic floor specialist. They can adjust your routine in real time and ensure exercises are performed correctly.
How can I tell if I'm doing pelvic floor exercises correctly?
Correct technique is crucial for effective pelvic floor exercises. Signs of proper engagement include a slight lift and squeeze sensation in the pelvic floor area without overworking surrounding muscles like the abdomen or thighs. Working with a professional can help ensure the correct form and technique.
Are pelvic floor exercises safe after childbirth?
Absolutely! Pelvic floor exercises are not only safe but also highly recommended in the postpartum phase. They can assist in recovery and strengthen the pelvic floor, which may have been impacted during pregnancy and delivery. The Lifted Lotus offers personalized sessions tailored to your unique needs, supporting your recovery journey safely and effectively.
