Let’s talk about sex! Issues in the bedroom is usually a topic that is not openly discussed, however it can be quite distressing. Finding a healthcare provider to actually discuss your concerns and provide solutions can greatly improve our quality of life! Did you know that the pelvic floor has a huge role in sexual function? Issues with the pelvic floor can have great impacts on sexual performance and overall wellbeing. Let’s talk about it!
First off, what is the function of the pelvic floor and how can it improve sex? The pelvic floor is a series of muscles and connective tissues that create a sling at the base of our trunk. These muscles support the bladder, rectum and uterus. In addition to providing the physical support for these organs, the pelvic floor controls sexual sensations, arousal and orgasm. The muscles contract and relax during intercourse, which improves pleasure and ability to achieve orgasm.
Now, when you have pelvic floor dysfunction, this can have significant impacts on your sexual health.
1. Pelvic Floor Muscle Weakness
Pelvic floor weakness can occur at any point in our life from being a young female athlete all the way to older age. Sexual symptoms that usually point to pelvic floor weakness are as follows:
- Reduced Sensation: A weak or atrophied pelvic floor can actually lead to less sensation during intercourse as the vaginal walls will not be touched and stimulated
- Difficulty Achieving Orgasm: Both men and women rely on pelvic floor contractions to reach orgasm. A weak pelvic floor can make it harder to experience a strong or satisfying orgasm. For men, it can contribute to erectile dysfunction
- Decreased Sexual Desire: Weak pelvic floor muscles can contribute to pelvic organ prolapse (when organs like the uterus or bladder slip out of place), which may result in a feeling of heaviness or discomfort in the pelvic region. This discomfort may reduce libido and sexual desire.
2. Pelvic Floor Muscle Tightness
On the opposite end of the spectrum, pelvic floor muscles that are too tight can lead to pelvic floor tension. Hypertonic pelvic floor muscles can cause pain and discomfort during sexual activity, and may contribute to various sexual dysfunctions, such as:
- Pain During Intercourse (Dyspareunia): Women with a tight pelvic floor may experience pain during sexual intercourse due to the inability of the muscles to relax adequately. This can make penetration uncomfortable or even impossible.
- Vaginismus: In women, vaginismus is a condition where the pelvic floor muscles involuntarily contract, making penetration painful or difficult. It is often associated with anxiety, fear, or past trauma, but can also be related to muscle tension in the pelvic floor.
- Reduced Orgasmic Intensity: Just as weak pelvic floor muscles can reduce sexual pleasure, overly tight muscles can have the same effect. The pelvic floor needs to contract and relax during intercourse and a pelvic floor that remains too contracted can also make orgasms less intense or even unattainable.
3. Childbirth and Pregnancy
During pregnancy and childbirth, the pelvic floor endures a lot! In women, vaginal delivery can stretch and sometimes tear the pelvic floor muscles. Even without tearing, the muscles may become weakened or overstretched, leading to sexual dysfunction. For some women, this can lead to decreased sensation during sex, vaginal dryness, or pelvic organ prolapse, which all contribute to overall sexual wellness.
4. Age
As we age, the pelvic floor muscles naturally lose tone and elasticity with dropping hormone levels. This can have an impact on dryness, pain, atrophy, and decreased sexual desire. We have a whole blog post about menopause coming soon!
How to Improve Sexual Function by Strengthening the Pelvic Floor
The good news in all of this is that help is right at your fingertips! You can take charge and make a change. There are a few ways we can treat these issues.
1. Pelvic Floor Exercises (Kegels)
One of the most effective ways to strengthen the pelvic floor is through pelvic floor exercises, also known as Kegels. Learning how to effectively relax your pelvic floor can lead to a maximal contraction. It is important to have a pelvic floor physiotherapist assess and ensure you are properly performing this exercise. When activated properly, the pelvic floor will strengthen and improve tone and endurance all of which will help with sensation and arousal during intercourse.
2. Pelvic Floor Physical Therapy
Pelvic floor physical therapy involves working with a specialist who can properly assess your pelvic floor muscles and determine what is the underlying cause of dysfunction. Hands on treatment can ensure you are effectively performing strengthening exercises and potential reduce tension by hands on release if too tight of a pelvic floor is the area of concern.
3. Relaxation and Stress Management
If stress is contributing to pelvic floor tension, relaxation techniques such as deep breathing, meditation, and yoga can help release muscle tension. Mind-body practices such as mindfulness can also reduce anxiety, allowing the pelvic floor muscles to relax and function more effectively during sexual activity.
4. Lifestyle Modifications
In addition to pelvic floor exercises, lifestyle modifications can support overall pelvic health. Maintaining a healthy weight, staying physically active, avoiding bladder irritants, and practicing good posture can all contribute to better pelvic floor function and sexual health.
It’s important to note that the pelvic floor does have a very important role in sexual wellness that should not be overlooked. Whether you have too weak, too tight, symptoms from menopause, or recently given birth there are ways to improve your sexual wellness and we are here to help!