Ever Carried a Grocery Bag That’s About to Rip? 🛍️

Imagine carrying a heavy grocery bag with a tiny hole in the bottom. You grip it tighter, shift your weight, and hope it doesn’t burst—but the more pressure you add, the worse it gets.

That’s exactly what happens when your pelvic floor isn’t handling the pressure of lifting properly. Instead of working smoothly with your core, it overcompensates, tightens up, and starts causing pain—sometimes in places you wouldn't expect.

If you’ve ever felt testicular pain, vaginal pain, or even penis pain after lifting, you’re not alone. Both men and women can experience pelvic floor pain from strength training—but the good news is, you don’t have to stop lifting! Let’s break down why this happens and what you can do today to fix it.

Pelvic Floor 101: The Powerhouse You Can’t See

Your pelvic floor is a hammock-like group of muscles at the base of your pelvis. It works with your core, diaphragm, and back muscles to stabilize your body, prevent leaks, and support sexual function.

When you lift heavy, you naturally create internal pressure (intra-abdominal pressure, or IAP) to support your spine. But if that pressure isn’t controlled properly, it can put excessive strain on your pelvic floor, leading to:

✔️ Testicular pain or aching in the perineum (for men)
✔️ Vaginal pain or deep pelvic discomfort (for women)
✔️ Pain in the penis, tailbone, or lower abdomen
✔️ A feeling of heaviness or bulging in the pelvis
✔️ Leaking urine during lifts (yes, even for men!)

Now, let’s talk about why this happens and how to fix it.

Why Does My Pelvic Floor Hurt When I Lift?

1. The "Over-Gripping" Problem

Imagine walking around clenching your jaw all day. At first, it feels normal. But after a while, your jaw starts aching, feels stiff, and hurts to move.

What’s Happening? Some people unconsciously clench their pelvic floor muscles too much, even when they don’t need to. Over time, this leads to tightness, pain, and even nerve irritation in the testicles, perineum, or vaginal area.

How It Feels: A deep ache, tightness, or sharp discomfort in the pelvic area after lifting.

2. The "Too Much Pressure, Not Enough Support" Issue

Think of blowing up a balloon unevenly—if one side is weaker, it’ll bulge out. That’s what happens when your core and pelvic floor aren’t working together properly.

What’s Happening? If your deep core (transverse abdominis) isn’t strong, your pelvic floor takes too much of the load, leading to pressure, pain, or even a bulging feeling in the perineum or lower abdomen.

How It Feels: A feeling of heaviness, pressure, or aching after deadlifts, squats, or overhead presses.

3. Breath-Holding Gone Wrong

Imagine pushing against a locked door—you’re using a ton of force, but the door isn’t budging. That’s what happens when you hold your breath incorrectly while lifting.

What’s Happening? Holding your breath with too much force (Valsalva maneuver) can put downward pressure on the pelvic floor, leading to pain in the testicles, penis, or vagina and even urine leakage.

How It Feels: Pressure in the lower abdomen, unexpected urine leaks, or discomfort after heavy squats or deadlifts.

What Can You Do About It Today? 🚀

✅ Foam Rolling to Release Tension
If your pelvic floor is too tight, you need to release tension first before strengthening.

Try This: Use a foam roller on your glutes, hamstrings, adductors (inner thighs), and lower back for 30 seconds per area before your workout. This helps relax the surrounding muscles so your pelvic floor isn’t overcompensating.

✅ Stretch to Improve Hip Mobility
Tight hips, hamstrings, and adductors can pull on your pelvis and increase strain on your pelvic floor.

Try These Stretches (Hold 30 sec each):
✔️ Figure 4 Stretch – Opens up tight hips (great for both men and women)
✔️ Hamstring Stretch – Loosens tension pulling on the pelvis
✔️ Adductor Stretch (Inner Thighs) – Reduces excessive pelvic tightness

✅ Strengthen Your Deep Core (NOT Just Abs!)
If your deep core muscles (transverse abdominis) are weak, your pelvic floor has to do extra work. Strengthening your core correctly can take pressure off your pelvic floor.

Try This: Pelvic Tilts (Lie on your back, exhale as you gently tilt your pelvis up, flattening your lower back to the floor. Inhale as you release. Repeat 10 times.)

When to See a Pro 👩🏽‍⚕️👨🏻‍⚕️

If you’re consistently feeling testicular, vaginal, or pelvic pain when lifting, a pelvic floor physical therapist can help. They can assess if your pelvic floor is too tight, too weak, or just not coordinating properly.

🚨 Signs You Should Get Checked:
✔️ Ongoing pelvic, testicular, or vaginal pain that worsens with lifting
✔️ A feeling of heaviness or pressure in the pelvic region
✔️ Peeing during workouts (even a little bit)
✔️ Pain in the penis, lower abdomen, or tailbone that won’t go away

Final Thoughts: Lift Smart, Protect Your Pelvic Floor!

Your pelvic floor should be strong, flexible, and able to handle pressure—just like the rest of your body. Start with foam rolling, hip stretching, and deep core activation today, and if pain persists, get expert help!

💡 Want More Help? Download one of my FREE Guides!