What Is Vaginismus? Exercises and Treatment Options

"Vaginismus": do you know what it means? Many women may never have heard this term before. That's because talking about vaginismus symptoms is often seen as something to be ashamed of.

"I can't insert a tampon."
"No matter how hard I try, I can't relax during a gynecological exam."
"When I try to have sex, it's as if my body shuts down."

If any of these sound familiar, know that you are not alone and you don't have to live with this in silence.

What Is Vaginismus?

Vaginismus occurs when the pelvic floor muscles contract involuntarily during any attempt at vaginal penetration (intercourse, a tampon, a gynecological exam, etc.). This can cause pain and can even make penetration impossible.

The main symptoms are:

• Pain or discomfort with any kind of penetration (tampon, finger, intercourse, speculum)
• Being unable to have intercourse
• A burning or stinging feeling at the vaginal opening
• Fear of sex because of anticipated pain
• Reduced sexual desire

Vaginismus can be challenging both physically and emotionally. But this tension in the pelvic floor muscles is treatable.

Are Kegel Exercises Suitable for Vaginismus?

When people think of pelvic floor health, most think of Kegel exercises. With vaginismus, however, they are not really the right choice.

Kegel exercises aim to contract and strengthen the muscles. Yet vaginismus is already rooted in excessive muscle tension. That's why the first thing to do is learn how to relax these muscles.

Relaxing Exercises for Vaginismus

1. Diaphragmatic Breathing

Lie on your back and bend your knees. Place your hands on the sides of your ribs. As you take a deep breath in, imagine your rib cage opening like an umbrella. Breathe out slowly.

2. Child's Pose

Kneel down. Bring your big toes together and open your knees wider than your hips. Let your hips sink toward your heels and stretch your arms forward. Stay for 5–10 breaths.

3. Happy Baby Pose

Lie on your back. Draw your knees toward your belly and hold the outer edges of your feet with your hands. Slowly open your knees toward your armpits. Press your feet up while gently pulling down with your hands. Stay for 5–10 breaths.

4. Vaginal Dilators and Massage Tools

Specially designed dilators can be used to help the tissues at the vaginal opening get used to touch and to relax the muscles. Applying pressure to tight spots with pelvic floor massage wands can also help the muscles release.

The Role of Pelvic Floor Physiotherapy

Although exercises you can do at home are helpful, vaginismus is a complex condition. That's why getting support from a pelvic floor physiotherapist makes the process much easier.

With physiotherapy, the following become possible:

• Proper assessment of the pelvic floor muscles
• Learning relaxation techniques
• Increasing body awareness
• Addressing problems that often accompany vaginismus, such as urinary incontinence, constipation or pelvic pain.

Remember: Vaginismus is nothing to be ashamed of, and it is treatable.