Sex should feel good, not painful. If you’re dealing with discomfort during intercourse, you’re not alone—and you don’t have to just “push through” it.

1. Breathe to Relax (Seriously, It Helps!)
Holding your breath tenses up your entire body—pelvic floor included. Try diaphragmatic breathing: inhale deep into your belly, letting it expand, then exhale slowly. This signals your pelvic floor to relax, making penetration easier and reducing pain. Practice this before and during sex for better results.

2. Lube is Your New BFF
Not all heroes wear capes—some come in a bottle and make everything glide a little smoother. Dryness = friction = pain. A high-quality silicone or water-based lube can make everything smoother and more comfortable. Silicone lasts longer, while water-based is easy to clean. Avoid lubes with glycerin or parabens, which can cause irritation. A little extra moisture can go a long way in making sex pain-free and enjoyable.

3. Vaginal Dilators (With Expert Guidance!)
If penetration is painful, vaginal dilators can help your muscles adjust gradually. These come in different sizes to help desensitize tight muscles and improve flexibility. But don’t go in blind—a pelvic floor PT can guide you on the right size, technique, and progressions to make sure you’re using them safely and effectively.

4. Use Cushions & Positioning Aids
Sometimes, pain is all about angles and pressure. A wedge pillow, rolled towel, or cushion under your hips can reduce strain on your pelvic floor and lower back. Experimenting with different positions can also make a big difference—try ones that give you more control over depth and movement.

5. Stretch It Out
Tight pelvic floor muscles = pain. Gentle stretches like happy baby, butterfly pose, or deep squats can help release tension and improve flexibility. Doing these regularly, especially paired with diaphragmatic breathing, can make sex much more comfortable over time.

The Bottom Line
Pain with sex isn’t normal, and you don’t have to live with it. Try these tips, and if pain persists, a pelvic floor PT can help get things back on track!
