Pelvic Floor Exercises for Painful Intercourse

Many women experience pain during sex, which may require a visit to their ob-gyne. However, physical therapy also plays a big role in its remedy. Here’s a list of pelvic floor exercises for painful intercourse. 

What is Dyspareunia (painful intercourse)?

Dyspareunia, also known as painful intercourse, is a term used to refer to pain in the genital area or around the pelvis before, during, or after sexual intercourse. It is also more commonly experienced by women than men.

What Causes Dyspareunia?

There are numerous reasons for dyspareunia. Aside from physical factors, the pain can also be caused by emotional factors and existing medical conditions. Before making any assumptions or worse, diagnosing yourself, it’s important to remember to set an appointment with your healthcare provider for a more accurate diagnosis. 

A major factor that contributes to pelvic pain is the pelvic floor. The pelvic floor is a muscle group that goes from your pubic bone to your tailbone (bottom of your spine). It helps in the proper functioning of your bladder and bowel and allows your body to receive penetration. 

How Can Dyspareunia Be Treated?

Pelvic pain is just like any muscle pain, which can be due to muscle becoming weak or tight over time. This pain in the pelvic floor can ultimately lead to painful intercourse. The exercises below are not meant to replace proper medical care, but can help ease or relieve the pain at home. For any concerns, consult your doctor first. 

Breathing

It is important to control your breathing and to stretch properly to begin. 

Remember to take your time and not rush the process. This can be done in any position and will help relax your muscles, in general. 

Pelvic Floor Exercises for Painful Intercourse

Exercising the pelvic muscle regularly can help relieve any sort of weakness or tightness around the area. These exercises work your pelvic floor without any need for equipment. 

Squats

• Stand straight and position your feet to be slightly wider than your shoulder with the toes pointed out. 
• Slowly go down by bending your knees. Push your hips and butt back in the same way that you would sit on a chair. Make sure to have your chin tucked and your head neutral. 
• Keep your weight on the heels of your feet and your knees slightly bowed outward. 
• Once you see that your thighs are parallel to the ground, straighten your legs to return to an upright position. 

Glute Bridge

• Lie down on your back. Bend your knees with your feet flat on the ground and arms on the side. Ensure that your whole back is against the floor.
• Inhale and raise your hips off the ground with your weight on the heels of your feet. Squeeze your glutes, hamstrings, and pelvic floor. You should be able to form a line with your body from your upper back to your knees. 
• Pause at the top and return to the starting position. 

Bird Dog

• Position yourself on all fours on the floor and make sure that your back is straight and your head is neutral. 
• At the same time, raise and straighten your right arm and left leg. Keep your head neutral and hold for two seconds. It is important to keep your balance. 
• Go back to the starting position and do it again with the other arm and leg. 

Tabletop

• Lie down with your back to the floor and bend your knees so that your thighs are parallel to the floor. Keep your arms at the side.
• Slowly split your legs to the side to reach a comfortable position.
• Go back to the starting position and repeat. 

Repeat these exercises in sets and over time, you will be able to strengthen your pelvic floor muscles. These pelvic floor exercises can help relieve any pain during intercourse if done regularly and consistently. 

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