Let’s Talk Pelvic Floor: Why Too Loose or Too Tight Can Be a Problem

toabetterself
5 days ago
3 min read

Hey Beautiful,

We need to talk about a part of your body that holds a lot—literally and emotionally.

Your pelvic floor.

It’s not the sexiest topic on the surface, but trust me—it’s one of the most important pieces of your wellness puzzle. Because when your pelvic floor is out of balance—too loose or too tight—your body starts to whisper. Or shout.

Whether you are experiencing leaking when you laugh, pain during intimacy, or discomfort that doesn’t have a clear reason, your pelvic floor might be trying to tell you something. And guess what? You are not broken, and you are definitely not alone.

Let’s break it down gently and help you reconnect with this beautiful, powerful part of yourself.

What Is the Pelvic Floor, Anyway?

Your pelvic floor is a group of muscles at the base of your pelvis. It supports your bladder, uterus, rectum, and holds everything up—like a hammock.

It also plays a huge role in:

Bladder and bowel control
Sexual function and pleasure
Core stability and posture
Childbirth and postpartum healing
Emotional release and trauma storage

And just like any other muscle, it can be too loose, too tight, or just right.

When Things Feel Off: Too Loose vs. Too Tight

Hypotonic Pelvic Floor (Too Loose)

Muscles are weak or underactive, which can lead to:

Peeing when you laugh, sneeze, or jump
Feeling like “things are falling out”
Difficulty holding in gas or urine
Low core strength or back pain

Often caused by: pregnancy, childbirth, hormone shifts, inactivity, or lack of awareness.

Hypertonic Pelvic Floor (Too Tight)

Yes, you can be too tight (like me)—and many women are without realizing it.

Muscles are overactive or constantly clenched, leading to:

Pain during sex or tampon use
Constipation or incomplete emptying
Pelvic or lower back pain
Difficulty relaxing or breathing deeply

Often caused by: stress, trauma, perfectionism, high-impact workouts, or poor posture.

What You Can Do to Support Your Pelvic Floor

You don’t have to suffer in silence. You deserve to feel strong, supported, and in tune with your body.

Here’s how to start healing:

1. Breathe Into Your Belly

Deep, diaphragmatic breathing (think: slow belly breaths) gently massages and regulates the pelvic floor.

*Try this: Place one hand on your belly, one on your chest. Inhale into your lower hand, letting your belly rise. Exhale slowly. Repeat for 2 minutes daily.

2. Explore Gentle Movement

Exercises like pelvic tilts, bridges, deep squats, and child’s pose help bring awareness and strength to the area—without overstressing it.

*Avoid clenching or holding tension. Let it be soft and intuitive.

3. Do (or Don’t Do) Kegels

Kegels can help if you have a weak pelvic floor—but they’re not for everyone. If your pelvic floor is already tight, kegels may make things worse.

*The best way to know? Work with a pelvic floor physical therapist to assess your needs.

4. Release Emotional Tension

The pelvic floor is closely tied to our sense of safety, worth, and emotional expression. Trauma, anxiety, and even holding in emotions can cause tightness.

*Practices like hypnotherapy, journaling, or trauma-informed yoga can help release what’s being held.

5. See a Pelvic Floor Therapist

This is your go-to expert for personalized support. They can help you understand what’s happening in your body and create a plan to restore balance—without shame or judgment.

I have been seeing mine for a couple of months and she was great to help me identify my issues, offering muscle release and it was great to have someone to talk to about it. I highly recommend see a pelvic floor therapist even if just once for a diagnosis.

Final Thought: This Is About More Than Muscles

Caring for your pelvic floor is an act of empowerment, healing, and deep self-respect. It’s not just about preventing leaks or pain—it’s about feeling safe, strong, and sensual in your own body.

So if you’ve been ignoring the signs or brushing off the discomfort, this is your gentle nudge to tune in. You deserve to feel at home in your body—all of it.