Vaginismus is a condition that affects many individuals, often causing frustration, discomfort, and even feelings of isolation. But you’re not alone—vaginismus is a treatable condition, and with the right support and exercises, healing is possible. In this blog, we’ll explore the causes, symptoms, and ways you can regain comfort and control over your body.
What Is Vaginismus?
Vaginismus is the involuntary tightening of the pelvic floor muscles, which makes penetration—whether it's during sex, tampon use, or vaginal examinations—painful or even impossible. This automatic response occurs when the body anticipates discomfort, causing the muscles to contract as a defense mechanism.
There are two types of vaginismus:
- Primary Vaginismus: This occurs when someone has always experienced difficulty with penetration, such as inserting tampons or engaging in penetrative sex from the very first attempt.
- Secondary Vaginismus: This develops later in life, often after a period of no issues with penetration. It may be triggered by a specific event, such as childbirth, trauma, or a medical condition.
Common Symptoms of Vaginismus
The symptoms of vaginismus can vary, but many individuals report:
- Difficulty inserting tampons or menstrual cups
- Pain during vaginal examinations
- Painful sexual intercourse or the inability to engage in penetrative sex
- A feeling of tightness or burning in the vaginal area
- Muscle spasms or a reflexive clenching of the pelvic muscles during attempted penetration
Causes of Vaginismus
There’s no single cause for vaginismus. Instead, it can be the result of various emotional, psychological, and physical factors. Some of the most common causes include:
- Emotional Factors: Anxiety, fear of pain, or a previous traumatic experience can all contribute to vaginismus. Individuals with a history of sexual trauma or strict cultural beliefs about sex may be more likely to develop the condition.
- Physical Factors: Issues like infections, injuries, or changes in the body, such as menopause, can also lead to vaginismus. Certain medical conditions, like vulvodynia or endometriosis, can trigger the onset of secondary vaginismus.
Understanding these triggers is an important step in the healing process. It’s not your fault, and with the right support, you can overcome it.
How the Pelvic Floor Affects Vaginismus
The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. These muscles play a key role in sexual function, and when they become tight or overactive, they can lead to vaginismus. Learning how to control and relax the pelvic floor muscles is crucial in managing the condition.
Tips To Manage Vaginismus At Home
Diaphragmatic Breathing
Diaphragmatic breathing (aka belly breathing) involves deep breathing techniques that help relax the pelvic floor muscles.
To do this:
- You can practice diaphragmatic breathing in any position, but lying on your back with bent knees is often the most comfortable.
- Place one hand on your chest and the other on your stomach (this will help you to feel if you are breathing properly).
- Breathe in through your nose, allowing the air to travel from your chest down to your lower abdomen. As you inhale deeply, the hand on your abdomen should rise, while the hand on your chest stays relatively still. inhaling slowly for about four seconds. It's important to relax and let the air naturally expand your abdomen, without using your muscles to push it out.
- As you exhale slowly through your mouth, let your abdomen fall back to its resting position. The hand on your chest should continue to stay still during this process.
- Repeat for around 5-10 minutes daily
At first, you may not notice much movement in your pelvic floor muscles, which is completely normal. Over time, as you practice this breathing regularly, you'll become more attuned to how your pelvic floor relaxes with your breath. If needed, a pelvic floor physiotherapist can provide guidance to help you better understand these subtle movements.
Pelvic Floor Stretches
Here are a few of my favourite pelvic floor stretches. I usually recommend to try a few of them and focus on the ones that you feel provide the most stretch / relief for your pelvic floor.
-
Figure 4 Stretch
- Lie on your back
- Crossing one ankle over the opposite knee
- Pull your thigh towards your chest
-
Childs Pose
- Kneel on the floor
- Bring the front of your feet together
- Bring your knees out wider than your hips
- Stretch your arms forward and bring your bottom down towards your heels
- Keep your bottom down and move your chest closer to the ground
-
Happy Baby
- Lie on your back
- Bring your knees up towards your stomach
- Hold the outside of your feet with your hands
- Open your knees out wider than your torso, angling them up towards your armpits
- Keep your back flat on the ground
-
Relaxed Frog / Deep Squat
- If you aren’t comfortable with a deep squat, you can modify it to either have some yoga blocks underneath your bottom to support you place a chair infront of you to lean on, or place your hands on the ground to support you
- Start with your feet wider than shoulder width apart
- Bend your knees and push you bottom down towards the ground as if you are about to sit down on a very low chair
- Use your elbow to push your knees apart
-
Adductor Stretch
- Lunge to one side by bending one knee, and keeping the other knee straight
- Lower your bottom
After you have mastered diaphragmatic breathing, complete your breathing exercises whilst in your different pelvic floor stretch positions.
Progressive Desensitisation - Vaginal Dilators and Wands
This method involves slowly introducing touch or penetration in a comfortable setting:
- Start by using your fingers, a dilators or a vaginal wand to gradually desensitise the tissues
- Progressively increase the size of the dilator as tolerated
- Be patient and kind with yourself during this process. The goal is to slowly decrease pain, increase comfort and increase the size that you are able to tolerate over time.
Additional Tips for Managing Vaginismus
- Mind-Body Techniques: Incorporating relaxation strategies like yoga, meditation, or mindfulness can help reduce muscle tension and anxiety around penetration.
- Seek Support: Working with a physiotherapist or a counselor who specialises in sexual health can make a world of difference. Don’t hesitate to reach out for professional guidance.
- Take Your Time: Healing from vaginismus doesn’t happen overnight. Be patient with yourself, and celebrate small victories as you regain control over your body.
Final Thoughts
Vaginismus may feel overwhelming, but you don’t have to face it alone. With consistent practice, pelvic floor exercises, and the right support, you can overcome the challenges and enjoy a more comfortable and fulfilling life.
If you're ready to start your healing journey, consider connecting with a pelvic floor physiotherapist. We will be able to provide you with an individual assessment and work with you to progress your rehabilitation. The Australian Physiotherapy has a website that you can use to 'find a physio'.
When searching for a physio, make sure you find someone who has a special interest in pelvic health. If you are having trouble finding the right person to help you, send me an email at hello@blossompelvichealth.com.au and i'll help you find someone with the skills and knowledge to help you.
