Stress and Pelvic Floor Tension: Understanding the Connection

What Does Stress Have to Do With Your Pelvic Floor?

When we’re stressed, our bodies naturally react by tightening muscles—even the pelvic floor. Stress triggers the “fight or flight” response, putting the nervous system on high alert. This heightened state increases sensitivity, amplifies pain, and makes it harder for muscles—like those in the pelvic floor and hips—to relax. Over time, chronic stress can leave these muscles stuck in overdrive, leading to pain, leaking, and bowel issues.

Many people don’t even realize their pelvic floor is holding tension—until the symptoms hit. That’s why it’s so important to care for your pelvic floor regularly, even if you’re not noticing major issues.

Luckily, we’ve got you covered on things you can do to start caring for your pelvic floor tension now.

5 Tips to Relieve Pelvic Floor Tension at Home

Here are five simple exercises and tips to help you reduce pelvic floor tension if you’re feeling stressed:

1. Diaphragmatic Breathing (Deep Belly Breathing)

• Focus on taking slow, deep breaths into your belly rather than your chest.
• Place one hand on your chest and one on your belly. Breathe in through your nose, feeling your belly expand, and then slowly exhale through your mouth.
• Deep breathing relaxes your pelvic floor and helps reduce overall stress.

2. Pelvic Floor Drop

• While seated or lying down, take a deep breath and imagine your pelvic floor muscles “melting” downward, like a gentle release. You could also imagine relaxing in a way as if you are about to start peeing in order to get a full drop.
• This exercise helps counteract the constant tension we unknowingly hold in our pelvic floor throughout the day.

(Note: If you can’t tell if you are “dropping” your pelvic floor all the way, or if you struggle to relax or even feel anything at all, this may be a sign you are holding stress and tension in your pelvic floor. Many people are not used to connecting with their pelvic floor in this way, especially if it’s often tense. More on this below if you struggle with this exercise).

3. Gentle Stretching

• Incorporate hip-opening stretches like child’s pose, happy baby pose, or deep squats to release tension in your pelvic floor and hips.
• Spend 1-2 minutes in each position, breathing deeply and letting your muscles relax.

4. Take Breaks from “Sucking In” Your Core

• Did you know it’s totally okay—actually, it’s healthy—to let your belly relax? Did you also know that sucking in often leads to chest breathing, further worsening the stress response? Many of us hold tension in our stomachs without even realizing it, as if we’re bracing for something or trying to “keep it all together.” Here’s a reminder: You’re human, not a statue. It’s good for your body (and your pelvic floor!) to soften and let go! 
• Take a moment to check in with your body throughout the day. Let that belly go (yes, really), unclench your jaw, and take a big, satisfying breath. Your pelvic floor will thank you for finally giving it some time off from the constant core tension!

5. Prioritize Stress Relief

• Stress isn’t always avoidable, but incorporating daily habits to manage it—like going for a walk, meditating, doing yoga first thing in the morning or at the end of the day, or even breaks for mindful beathing—can make a big difference. Stress reduction helps calm your nervous system and allows your pelvic muscles to relax.

When to Seek Professional Help

If you notice symptoms like urinary leaking, pain with intimacy, constipation, or a feeling of pressure or severe tension, these could be signs of significant pelvic floor dysfunction. While at-home exercises are a great start, sometimes professional help is needed to truly resolve these issues.

Here’s How Pelvic Floor Therapy Can Help You:

• Comprehensive Evaluation: We assess your symptoms, goals, and perform a physical exam, including an internal pelvic exam, to determine the level and location of pelvic floor tension.
• Personalized Treatment Plan: Based on your evaluation, we create a plan to target pelvic floor tension, eliminate symptoms, and help you feel comfortable in your body again.
• Hands-On Care: Our experienced therapists use techniques to release tension and teach you exercises specific to your body’s needs.

Pelvic floor tension can range from a minor nuisance to debilitating discomfort—but you don’t have to live with it. The sooner you address pelvic floor symptoms, the sooner you can start enjoying life fully again.

Ready to Take the First Step?

Our providers treat pelvic floor tension with manual therapy and home exercise programs! If you’re curious about pelvic floor therapy and want to know if it’s right for you, book a free discovery call with us here. Our team is here to help you feel better, move freely, and regain control of your pelvic health.

Don’t let stress take a toll on your pelvic floor this holiday season. Take care of yourself—you deserve it!