Have you been experiencing unexplained pelvic pain, discomfort during intimate moments, or a constant urgency to urinate? These could be signs of tight pelvic floor muscles, an often-overlooked issue in men’s health.
Although the pelvic floor is frequently discussed around topics of pregnancy, childbirth, and women’s health in general, conditions that affect the pelvic floor have no bias, and often impact men’s health in numerous ways.
Learning what’s normal and abnormal for your pelvic floor can help you identify and communicate issues to a healthcare provider and get the treatment you need for a range of frustrating problems.
What is the pelvic floor?
The pelvic floor is a group of muscles that form the base of your pelvis, supporting critical organs such as the bladder, bowel, and, in men, the prostate. These muscles play a vital role in urinary and bowel control, as well as sexual function.
Unlike muscles elsewhere in your body, like your biceps or hamstrings, the pelvic floor muscles are always active to some degree. They work in the background to maintain organ support and regulate essential bodily functions, as well as contribute to core stability.
When your pelvic floor muscles are functioning optimally, they contract and relax as needed with no conscious effort. However, when these muscles are hypertonic (too tight) or hypotonic (too relaxed), you can experience pelvic floor dysfunction.
Symptoms of hypertonic pelvic floor
Pelvic floor dysfunction in men often goes unnoticed or misdiagnosed because the symptoms can overlap with other conditions. In reality, there are specific signs that point to tight pelvic floor muscles rather than urological conditions or IBS, including:
Pelvic pain
Men with tight pelvic floor muscles frequently report pain or pressure in the pelvis region. The discomfort may radiate to other areas such as the hips, lower back, or even the inner thighs, which can not only be confusing to diagnose, but also frustrating to deal with.
Constipation
Chronic constipation is another indicator of a tight pelvic floor in men. When the pelvic floor muscles are constantly tight, they can interfere with the relaxation required for proper stool movement.
Pain during sex
Pain during or after sex, including discomfort in the genitals or perineum (the area between the anus and scrotum), is a hallmark symptom of a hypertonic pelvic floor. This symptom may also lead to erectile issues or decreased sexual satisfaction over time.
Frequent urge to urinate
A tight pelvic floor can create feelings of urgency or difficulty emptying the bladder completely. Men often describe this as a frequent or sudden need to urinate, even shortly after using the restroom.
If these symptoms sound familiar, taking proactive steps to address them can be life-changing. Pelvic floor tension does not get better on its own and neither do the symptoms it causes. Without treatment, tight pelvic floor muscles can contribute to ongoing discomfort and negatively affect your daily life.
How to relax tight pelvic floor muscles
The good news is that pelvic floor dysfunction is treatable. With targeted interventions, you can regain control and comfort in your pelvic region. A typical treatment plan for tight pelvic floor muscles may include:
1. Stretching and gentle exercises
Specific stretches for the pelvis, hips, and lower back can alleviate tension in the pelvic floor. Certain yoga poses are often helpful for releasing tightness. Exercises focusing on diaphragmatic breathing can also encourage relaxation.
2. Postural assessment
Poor posture can gradually place undue strain on the pelvic floor muscles. A specialist may recommend adjustments to your standing or sitting posture, especially if you work at a desk most days, along with exercises that improve alignment and reduce strain.
3. Manual therapy
A physical therapist trained in pelvic health may use manual techniques to release tension in the pelvic floor and surrounding muscles. This hands-on approach can significantly reduce discomfort and improve muscle awareness.
4. Biofeedback therapy
Biofeedback is a non-invasive tool that helps you become aware of your muscles’ activity. By learning how to relax or properly engage your pelvic floor muscles, you can retrain the area for better functionality.
5. Lifestyle modifications
Simple adjustments such as regular stretching breaks, reducing how long you spend sitting at a time, and learning to cope with stress healthfully can play a significant role in preventing tight pelvic floor symptoms in men.
Why see a physical therapist for pelvic floor therapy
Most people need to see a specialist not for how serious their condition is, but rather how hard it is to feel and activate your pelvic floor muscles without guidance. A physical therapist who specializes in pelvic floor therapy can utilize biofeedback therapy to help train you on what your pelvic floor feels like and how to strengthen or relax them.
A physical therapist can also provide manual therapy and teach you at-home exercises that will be effective in the long term for your continued relief from tight pelvic floor muscles.
Take the first step toward pelvic health
Tight pelvic floor symptoms in men can be frustrating, but they are highly treatable with the right approach. Recognizing the signs and seeking professional help is almost always an empowering step toward better health and quality of life.
Schedule your first appointment by calling one of our clinics or by requesting an appointment online with one of our physical therapists today.
