Vulvodynia and Pelvic Floor Dysfunction

Pelvic floor dysfunction and vulvodynia are complex and often misunderstood conditions that can significantly impact a person's quality of life. While these topics may be uncomfortable to discuss, it's crucial to shed light on them to provide support, understanding, and effective solutions.

In this blog post, we will explore the basics of vulvodynia, its potential connection to pelvic pain, and the role of pelvic floor exercises in managing these conditions.

What Is Vulvodynia?

Vulvodynia is a chronic pain condition affecting the vulva, the external female genitalia. The pain may be characterized as burning, stinging, irritation, or rawness, and it can occur spontaneously or during activities such as intercourse. This condition can significantly impact a person's emotional well-being and intimate relationships.

The exact cause of vulvodynia remains elusive, making it a challenging condition to diagnose and treat effectively. It is essential to consult with healthcare professionals who specialize in pelvic health to receive accurate assessments and personalized treatment plans.

What Causes Vulvodynia?

Medical experts have yet to pinpoint a specific cause for vulvodynia, but various factors are believed to contribute to its development.

These factors may include genetic predisposition, hormonal changes, nerve damage or irritation, and muscle abnormalities in the pelvic region. Psychological factors, such as anxiety and stress, can also play a role in exacerbating symptoms.

Understanding the diverse factors associated with vulvodynia is crucial for tailoring treatment plans that address each patient's unique circumstances. It often requires a multidisciplinary approach, involving gynecologists, physical therapists, and mental health professionals.

Can Vulvodynia Cause Pelvic Pain?

There is a notable connection between vulvodynia and pelvic pain, with many individuals experiencing discomfort in both areas simultaneously. The pelvic floor muscles, which support the pelvic organs and contribute to sexual function, may become tense and tender in response to vulvodynia.

The association between vulvodynia and pelvic pain underscores the importance of a comprehensive approach to treatment. Addressing both aspects concurrently can lead to more effective and holistic outcomes for individuals dealing with these conditions.

Pelvic Floor Exercises for Vulvodynia

Engaging in specific pelvic floor exercises can be beneficial for managing vulvodynia and associated pelvic pain. These exercises aim to improve muscle strength, flexibility, and coordination in the pelvic region. Always consult with a healthcare professional before starting any new exercise regimen, especially for conditions like vulvodynia.

1. Kegel Exercises

Pelvic floor exercises, known as Kegels, involve contracting and relaxing the pelvic floor muscles. These exercises can help improve muscle tone and alleviate tension in the pelvic area.

Pelvic floor exercises, such as Kegels, can help improve muscle tone and support

Kegel exercises target the pelvic floor muscles and can be done discreetly anytime, anywhere.

Here's how to perform Kegels:

  1. Sit, stand, or lie down comfortably.
  2. Identify the muscles you use to stop the flow of urine or prevent passing gas. These are your pelvic floor muscles.
  3. Contract these muscles by squeezing and lifting them upward. Imagine pulling them in and upward towards your belly button.
  4. Hold the contraction for a few seconds, then release and relax the muscles.
  5. Repeat this cycle of contracting and relaxing for about 10-15 times per session.
  6. Aim to do three sets of Kegels throughout the day, gradually increasing the duration of the holds to 10 seconds with a 5 second rest between each as your muscles get stronger.
  7. The goal is to be able to eventually do 10 X Slow Kegels, followed by 10 X Fast Kegels two to 3 times a day.
how to do a slow kegel pelvic floor exercise

how to do a fast kegel exercise

If you're uncertain about when you're contracting your pelvic floor muscles, consider inserting a finger into the vagina to assess the strength of the squeeze while tightening the pelvic floor muscles.

Using our Secret Whispers Kegel Weights is another effective method for familiarizing yourself with the location of your pelvic floor muscles during exercise.

Have a look at our 4 week programme and maybe consider incorporating Kegel weights into your daily routine.


2. Deep Breathing and Relaxation Techniques

Learning to control and relax the pelvic floor muscles through deep breathing exercises can be effective in reducing pain and promoting overall pelvic health.

3. Biofeedback Therapy

Biofeedback is a therapeutic technique that uses sensors to provide real-time feedback on muscle activity. It can help individuals gain better control over their pelvic floor muscles and manage symptoms of vulvodynia.

These exercises, when incorporated into a tailored treatment plan, can contribute to the overall well-being of individuals dealing with vulvodynia and pelvic pain.


4. Perineal Massage

What is the perineum

Perineal massage involves gently massaging and stretching the tissues between the vaginal opening and the anus. This exercise can enhance flexibility and reduce tension in the perineal area, contributing to overall pelvic well-being.


In conclusion, understanding vulvodynia and pelvic floor dysfunction is a crucial step towards effective management and improved quality of life. If you or someone you know is experiencing symptoms, seek professional advice promptly.

Remember, seeking professional advice is crucial for a personalized and effective treatment plan. If you have any questions or would like more information, feel free to contact us at 


If you would like to learn more about how Kegels (pelvic floor exercises) can help you. We run our next  30 Day Pelvic Floor Challenge, to get you into a good habit. Starts Monday 8th January 2024.

30 day pelvic floor challenge starts monday 8th january 2024


Useful websites: Vulval Pain Society –

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