Hypertonic Pelvic Floor Dysfunction and How Poor Sitting Contributes to It

ANTHROS BLOG

June 9th, 2025

Hypertonic Pelvic Floor Dysfunction and How Poor Sitting Contributes to It

Understanding Hypertonic Pelvic Floor Dysfunction

Struggling with pelvic floor tightness, chronic pelvic pain, or constipation? You might be dealing with hypertonic pelvic floor dysfunction (HPFD)—a condition where the pelvic floor muscles become overly tight and can't relax properly. These muscles are meant to support your bladder, bowel, and reproductive organs, but when they’re constantly clenched, problems arise.

While HPFD can stem from various causes—like trauma, stress, or improper exercise—one hidden contributor is poor sitting posture. Let’s explore the connection and how to fix it.

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Common Symptoms of Hypertonic Pelvic Floor Dysfunction:

Signs that your pelvic floor muscles may be overactive:

Chronic pelvic pain
Urinary urgency or hesitancy
Constipation
Pain during intercourse
Lower back or hip discomfort

How Poor Sitting Posture Can Worsen Pelvic Floor Dysfunction

Whether you’re at your desk, driving, or relaxing on the couch, poor sitting posture can increase tension in your pelvic floor. Here’s how different positions impact your body:

1. Slouched Sitting Overactivates the Pelvic Floor

Sitting with a tucked pelvis and rounded back shortens and activates the pelvic floor muscles. Over time, this prevents them from fully relaxing.

2. Anterior Pelvic Tilt Creates Muscle Imbalance

When your pelvis tilts forward excessively and your lower back arches, it strains your hip flexors and spine—forcing the pelvic muscles to compensate, which builds tension.

3. Prolonged Sitting Reduces Blood Flow & Irritates Nerves

Staying in poor posture for long periods compresses key nerves (like the pudendal nerve) and restricts circulation to your pelvic floor. The result? Increased pain and dysfunction.

How to Sit Better to Relieve Pelvic Floor Dysfunction

Improving how you sit can significantly reduce symptoms of HPFD. Here are the most effective strategies:

Use an Ergonomic Chair

Choose a chair designed to maintain a neutral pelvis and reduce perineal pressure. The Anthros chair supports the spine's natural curve and helps relieve lower body tension.

Maintain Neutral Pelvic Alignment

Sit on your sit bones—not your tailbone. Your hips should be slightly higher than your knees, with a gentle curve in your lower back.

Incorporate Movement

Shift your weight, lean side-to-side, or stand briefly every 20–30 minutes. Movement encourages blood flow and reduces nerve compression.

Use a Supportive Cushion

If your chair lacks built-in support, use a wedge or ergonomic cushion to avoid slouching and relieve pressure on your pelvic floor.

Practice Pelvic Floor Relaxation

Diaphragmatic breathing, hip openers, and pelvic drops (gentle muscle release) can teach your body how to let go, not just contract.

Taking Care of Your Pelvic Health Starts with How You Sit

Hypertonic pelvic floor dysfunction can be frustrating—but it's manageable. By improving your sitting posture, moving more, and using the right chair, you can ease tension and support long-term pelvic health.

If symptoms persist, consult a pelvic floor physical therapist for customized guidance.

Take control of your pelvic health—starting with your seat.

For a deeper look at pelvic floor dysfunction, including its causes, ICD-10 code, and how posture plays a role, check out our Pelvic Floor Dysfunction Resource Page.