ANTHROS BLOG
June 9th, 2025
Hypertonic Pelvic Floor Dysfunction and How Poor Sitting Contributes to It
Understanding Hypertonic Pelvic Floor Dysfunction
The pelvic floor consists of a group of muscles that support the bladder, bowel, and reproductive organs.
These muscles should function dynamically—contracting when needed and relaxing when appropriate. However, in cases of hypertonic pelvic floor dysfunction (HPFD), these muscles become overly tight and unable to relax fully.
Common Symptoms of Hypertonic Pelvic Floor Dysfunction:
Stretching helps by:
- Chronic pelvic pain
- Urinary urgency or hesitancy
- Constipation
- Pain during intercourse
- Lower back and hip pain
While HPFD can stem from multiple causes—including stress, trauma, or improper exercise—one often overlooked culprit is poor sitting posture.
1. Slouched Sitting Increases Pelvic Tension
Sitting in a slouched or posteriorly tilted position (where the pelvis tucks under and the lower back rounds) shortens and over-activates the pelvic floor muscles.
This continuous engagement prevents the muscles from relaxing, contributing to hypertonicity over time.
2. Anterior Pelvic Tilt and Muscle Imbalance
On the other hand, sitting with an excessive anterior pelvic tilt (where the lower back is overly arched) places undue strain on the hip flexors, lower back, and pelvic floor.
This imbalance can create compensatory tension in the pelvic muscles, worsening dysfunction.
Improve sitting habits for pelvic health.
The good news is that making a few adjustments to your sitting habits can
help alleviate and prevent HPFD symptoms:
Choose an Ergonomic Chair
Choose a chair with lumbar support for a neutral pelvis. The Anthros chair supports the spine's natural curve and reduces lower body tension.
Keep neutral pelvic alignment
When sitting, ensure your sit bones bear weight evenly, your lower back has a slight curve, and your knees are at hip height or lower.
Incorporate Movement
Choose a chair with lumbar support for a neutral pelvis. The Anthros chair supports the spine's natural curve and reduces lower body tension.
Use a Cushion for Pelvic Support
A wedge or ergonomic seat cushion can help promote better posture by preventing excessive posterior pelvic tilt and reducing perineal pressure.
Perform Pelvic Floor Relaxation Exercises
Instead of just focusing on strengthening the pelvic floor, incorporate relaxation techniques, such as diaphragmatic breathing, hip stretches, and pelvic floor drops (relaxing the muscles rather than contracting them).
Enhancing pelvic health with better sitting.
Hypertonic pelvic floor dysfunction is a challenging but manageable condition, and addressing how you sit is a critical step in reducing symptoms. By choosing an ergonomic chair, maintaining good posture, and incorporating movement into your day, you can help prevent and alleviate pelvic floor tension.
If you experience persistent symptoms, consulting with a pelvic floor physical therapist can provide further guidance on relaxation techniques and postural corrections tailored to your needs.
Taking care of your pelvic health starts with something as simple as how you sit—so make it count!
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