Why Kegels Aren’t Always the Answer — And What to Do Instead

If you’ve ever Googled “pelvic floor exercises,” chances are you’ve been told to start doing Kegels.

And while Kegels can help some people, they’re not the universal fix they’re made out to be. In fact, for many women—especially those dealing with pelvic pain, pressure, or tension—Kegels can make symptoms worse.

So how do you know if you should be doing them? And what can you try instead?

Let’s start by breaking down what Kegels actually do—and when they’re not the right move.

First, What Is a Kegel?

A Kegel is the voluntary contraction and relaxation of the pelvic floor muscles. The idea is to build strength and control so you can better support your bladder, bowel, and uterus.

That’s a good thing… if weakness is the issue.

But here’s where things get tricky:Not all pelvic floor dysfunction comes from weakness. Some comes from overactivity—when your muscles are constantly clenched, tight, or unable to fully relax.

Signs Your Pelvic Floor Might Be Too Tight

Many people assume pelvic floor issues always mean things are “too loose.” But in our clinic, we see just as many people who are too tense.This tension can come from:

• Stress

• Trauma

• Chronic pain

• Postural habits

• Overtraining

• Birth injury or scar tissue

A hypertonic (tight) pelvic floor doesn’t need more contractions. It needs help releasing.

Common signs of pelvic floor overactivity include:

• Pain during sex or tampon use

• Pelvic pressure or incomplete bladder emptying

• Frequent urges to pee but difficulty going

• Tailbone or hip pain

• Constipation or “stop-start” pooping

• Feeling like you can’t relax, even when you try

Doing more Kegels when your muscles are already tight? It’s like clenching a fist that never opens. You’re adding more tension to a system that’s already holding too much.

Why Kegels Are Overprescribed

Kegels became popular because they’re easy to teach, easy to practice, and they do help in some cases. But somewhere along the way, they got framed as the only pelvic floor exercise.

Many people—especially women in postpartum or perimenopause—are told to “just do Kegels” without ever being assessed. That advice can lead to frustration when symptoms don’t improve… or get worse.

What to Do Instead

If you’ve been doing Kegels and not seeing progress—or if you’re not sure they’re right for you—here’s where to start:

🟡 Learn to release before you strengthen

Many bodies need to unlearn tension before building strength. This might look like breathwork, stretches, manual therapy, or gentle core retraining.

Try this:Lay on your back with your knees bent. As you inhale, imagine your sit bones gently widening and your pelvic floor melting downward. Exhale and just notice what shifts—don’t force engagement.

🟡 Pay attention to symptoms, not routines

Are you leaking more since starting Kegels? Feeling tighter, more uncomfortable, or disconnected? That’s data. Your body might be asking for a different approach.

🟡 Get a real assessment

A pelvic floor therapist can determine whether your muscles are weak, tight, uncoordinated—or all of the above. They’ll build a plan based on your body, not a one-size-fits-all internet list.

🟡 Think whole-body, not just pelvic floor

Your breath, posture, core, hips, and nervous system all affect how your pelvic floor functions. Sometimes the root cause of your symptoms isn’t where you feel them—it’s higher up the chain.

TL;DR: You’re Not Broken. You Just Might Need a New Approach.

Pelvic floor health isn’t black and white. It’s not “strong vs. weak” or “Kegels or nothing.”

You deserve care that sees the full picture—what your body’s holding, what it’s been through, and what kind of support actually helps it heal.

If you’re feeling stuck, confused, or frustrated by the usual advice, you’re not alone.We’re here to help you figure it out—no shame, no guesswork, just evidence-based care that meets you where you are.