Are You OVERDOING Your Kegel Exercises?
Updated: Aug 31
Just like any other physical exercise, too much of a good thing can quickly turn counterproductive. This principle applies directly to pelvic floor training and Kegel exercises.
Kegels are widely recommended for strengthening the pelvic floor—the essential hammock of muscles supporting the bladder, intestines, and internal reproductive organs. Because Kegels are the most popular pelvic health exercise, many people assume that if their symptoms are slow to improve, the solution is simply to do more of them.
However, over-squeezing can be detrimental. Performing excessive contractions without adequate rest frequently leads to muscle fatigue, pelvic pain, lower abdominal pressure, and low back discomfort.
What Happens When You Overdo Kegels?
Pelvic floor muscles operate like any other skeletal muscle in the body: they require adequate rest to recover and function efficiently.
Muscle Fatigue & Soreness: Squeezing continuously without resting fatigues the muscle fibers, resulting in chronic soreness and spasms.
Incomplete Muscle Relaxation: Many people believe they are resting between reps, but fail to release the contraction completely. Leaving the muscle partially engaged prevents blood flow and recovery.
Unconscious Over-Bracing: People often brace their pelvic floor unconsciously during heavy weightlifting, intense core training, or periods of high stress. Compounding this daily tension with extra Kegels leaves the pelvic floor overstimulated and hypertonic.
4 Steps to Calm Overworked Pelvic Muscles
If overworking your pelvic floor has triggered soreness or pelvic pain, transition away from contractions and focus on muscle lengthening and relaxation:
1. Stop Doing Kegels Immediately
Pause all active pelvic floor squeezes. Give the muscle group an opportunity to reset and shed accumulated tension.
2. Practice Diaphragmatic Breathing
Lie on your back with pillows supporting the back of your knees. Inhale deeply through your nose, allowing your belly to expand smoothly like a balloon, and exhale slowly through your mouth. Deep belly breathing lowers the diaphragm and gently expands the pelvic floor.
3. Apply Warm Heat Therapy
Place a warm heating pad or hot water bottle over your lower abdomen or pelvic region while resting. The warmth increases blood flow and helps quiet hyperactive muscle guarding.
4. Perform the Happy Baby Stretch
Lie on your back, bring your knees toward your chest, and hold onto your ankles or outer feet. Allow your knees to open wide, pulling your ankles slightly outward while taking deep diaphragmatic breaths to stretch the perineum.
If you are unsure whether your pelvic floor is weak or overactive, read our complete guide on is the Kegel the right exercise for you.
For proper step-by-step engagement and biofeedback techniques off the toilet, explore our therapist guide on how to perform a Kegel properly.
Prioritize Muscle Relaxation
Strength is only half of the pelvic health equation—the ability to fully relax and lengthen is equally vital. Treating pelvic floor dysfunction requires balancing muscle activation with proper rest.
If you continue to experience chronic pelvic tightness, low back pain, or urinary symptoms, schedule an evaluation with a certified pelvic health physical therapist.
Remember, at Rehab and Revive®, we heal smarter, not harder®.
How often do you practice pelvic floor relaxation or stretching?
🧘 Daily
🏋️ Never
😬 Only when in pain
🤔 I didn't know I needed to
I like the reminder that pelvic floor health is not only about strengthening muscles but also about allowing them to relax properly. The focus on finding the right balance feels important rather than simply doing more exercises. I get a lighter sense of balance from Crossy Road, a casual arcade game where I have to judge movement and timing carefully instead of rushing every step, which fits the idea of controlled action.