RELAX WITH PAINFUL SEX WITH 6 TIPS
Sex should be fun, pleasurable and painless that you and your partner can have intimacy!
Sex it should not be painful in any way… Just as it should be painless while performing eye and vision functions, it is expected that the genitals should perform their healthy functions normally and painlessly. If you experience pain during sex, you may be wondering what is normal, what is not, and what can help.
Painful intercourse, also known as dyspareunia, affects 18% of the world's population. It is a common diagnosis that people suffer from these symptoms; however, this disorder is often neglected because of people who do not want to share these problems with their healthcare professionals or who do not know who to turn to when the problem arises. As such, people fail to get the help they need, potentially leading to mental health problems, relationship difficulties, and an overall poor quality of life. Fortunately, dyspareunia, when properly diagnosed, can be managed and treated by a team that specializes in pelvic health. .
Why do I have pain during sex?
-
Increased pelvic floor muscle tension - your pelvic floor muscles are like any other muscle in your body and may be tense or have difficulty relaxing during intercourse. defined as muscle spasms. You may feel that your partner is often “hit the wall” when trying to enter the vagina, or you may feel as if there is a wall.
-
Vaginal atrophy/drying/thinning - This is usually caused by hormonal contraceptives during breastfeeding and/or menopause It is the result of hormonal changes.
-
Vulvodynia occurs as a discomfort in the vulva that persists for 3 months or more and causes burning, redness, itching of unknown cause. .
-
Injuries from pregnancy and childbirth, perineal rupture/scarring and cesarean section scarring can also cause scar tissue that causes pain. This can cause tension in your pelvic floor muscles.
-
Endometriosis, fibroids, ovarian cysts, cervical irritation can cause painful intercourse.
-
Vulvar or vaginal infection such as lichen sclerosis, bacterial vaginosis, yeast infection can cause vaginal pain and irritation before, during and after sexual intercourse.
What can I do to relieve the pain during sex?
DIAPRAM BREATH
Practice diaphragmatic breathing regularly every day and during sexual intercourse. For detailed breathing work, watch the "diaphragm and pelvic floor" video on @pelvikoterapi instagram address !
Diaphragmatic breathing increases mobility in the pelvic floor and abdomen, providing blood flow and relaxation. Thus, it helps to calm the nervous system and reduce muscle protection.
How to do diaphragmatic breathing:
-
Place one hand on your chest and the other on your stomach and relax your chin and shoulders while keeping the long spine. If you find it difficult, start from lying on your back and as you progress, start sitting, standing and in any position.
-
Inhale slowly, gently, allowing your stomach to expand. With your breath, keep your abdomen and ribs moving evenly in all directions (as if you have a balloon in your stomach and inflate it 360 degrees in all directions). Then exhale slowly and let your belly slowly slide in. We do not want contractions in the abdomen during exhalation.
USE LOTS OF LUBRICANT!
-
Vaginal wetness is important to reduce friction, irritation, and stiffness during intercourse. Self-wetting may decrease with decreased estrogen during breastfeeding, menopause, or the use of certain birth control methods.
-
However, not all lubricants have the same effect ! Some of the components we want to avoid in lubricants are: glycerin, nonoxynol-9, petroleum, propylene glycol and chlorhexidine gluconate.
-
You can use water-based lubricants suitable for its pH, or you can use natural coconut oil. Warning – oil and latex may not be a good match. Therefore, avoid using latex condoms if you are using oil-based lubricants, as they may rupture.
LOSE YOUR PELVIC BASE
Below, it helps to elongate and reduce the pelvic floor. Listed below are some stretches that help him relax. Add 4-5 diaphragmatic breaths to each of these stretches and observe how your pelvic floor relaxes. You can do these once a day and use them just before intercourse to prepare yourself for intercourse.
-
One leg then double leg tummy tuck
-
Happy baby pose
-
Child's pose
-
Deep squat
-
Butterfly pose
TRY OTHER POSITIONS
You may find it easier to control your body by lying on your side, lying on your back where you can easily open between your legs, or sitting on your partner, with pillows that support under your knees, and you can open up space for your pelvic floor muscles to relax. .
USE VAGINAL DILATORS
Dilators allow the pelvic floor muscles to relax It helps to regain the flexibility of the tissues by massaging the scar.
GET SUPPORT FROM PELVIC FLOOR PHYSIOTHERAPY
Finally, if you feel pain during sex and don't know where to go, getting support from a pelvic floor therapist and guiding you in the right direction for the evaluation of your pelvic floor muscles and related tissues and also if you need medical support is very valuable.
In our therapies, manual therapy techniques, neuromus We focus on improving muscle tone, reducing pain, and optimizing pelvic health function, with circular retraining and pelvic floor exercises!
Read: 0
