Painful Intercourse: Causes, Treatments, and Tips for More Comfortable Sex
Learn the causes of painful intercourse. Discover treatment options from pelvic floor physical therapists for more comfortable sex.
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Key takeaways:
1. Painful sex (dyspareunia) is common and usually reflects a mix of factors, such as hormone shifts, pelvic floor tension, stress, or past experiences.
2. Many people feel better with a supportive plan that includes open communication, more arousal/lubrication, position tweaks, gentle movement, breathwork, and medical care when needed.
3. Targeted exercises and relaxation techniques can help manage and prevent painful intercourse (see videos below).
Hinge Health offers virtual physical therapy and more to help manage pelvic pain. Learn more.
Fully Covered Pelvic Care
One word to describe sex: intimate, perhaps? Loving. Exciting. Electric. Important? Or maybe, for you, the word is painful. You might figure it is what it is — and there’s not much you can do to change it. But just because sex is painful doesn’t mean it has to stay that way. Painful sex, or dyspareunia, is common, but not normal. The American College of Obstetricians and Gynecologists estimates that three out of four women will experience painful intercourse at some point during their lifetimes. It can happen for all kinds of reasons. Pain during sex may stem from an infection or medical condition. It could be the result of hormone changes during menopause or after pregnancy. It may be related to pelvic floor muscle issues or the body’s response to emotional trauma.
Whatever the cause, painful sex can take a toll on your libido, making it harder to enjoy intimacy. But painful intercourse is treatable. Read on to learn about painful intercourse, its causes and symptoms, and the best treatment options to make sex less painful, including exercise and lifestyle strategies.
Reviewed by our clinical and medical experts
Samantha Charlotin, PT, DPT
Tamara Grisales, MD
Bonnie Whiting, PT, DPT
Causes of Painful Intercourse
Pain during sex may be associated with a range of factors, both physical and emotional. Some possible causes of painful intercourse include:
Muscle-related conditions. Vaginismus is a condition that occurs when pelvic floor muscles automatically contract or spasm with penetration, resulting in discomfort or pain during intercourse. Tight pelvic floor muscles can also cause pain during sex.
Medical conditions. This can include endometriosis, pelvic inflammatory disease, organ prolapse, uterine fibroids, pelvic floor conditions, cystitis, ovarian cysts, and others.
Hormone issues. Estrogen levels drop during perimenopause and menopause. This can cause vaginal and urinary tissues to become thinner and drier, leading to a list of symptoms known as genitourinary syndrome of menopause (GSM). Vaginal dryness can lead to painful sex and painful intercourse after menopause is common. Other factors that may contribute to vaginal dryness include: not enough foreplay, changing estrogen levels during breastfeeding, and certain medications and medical conditions.
Vulvodynia. This chronic pain condition affects the vulva, or area outside of the vagina, without a known cause.
Injury or trauma to the vagina. This can result from accidents or injury during childbirth. During vaginal delivery, the perineum — the area between the rectum and vagina — may tear. Or an ob-gyn might perform an episiotomy, which is a surgical incision to enlarge the vaginal opening for delivery.
Infection or skin disorders. Urinary tract and vaginal yeast or bacterial infections (bacterial vaginosis) can cause painful intercourse, as can genital warts, herpes sores, and other sexually transmitted infections (STIs). Certain skin problems, such as eczema, can also play a role.
Congenital problems. Not having a fully formed vagina or having a membrane that blocks the vaginal opening, called imperforate hymen, could cause painful intercourse.
Surgeries or medical treatments. Scarring from pelvic surgery can cause painful intercourse. Medical treatments for cancer, such as radiation and chemotherapy, can also cause changes that make sex painful.
Mental health issues. Anxiety, depression, or fear of intimacy can contribute to a low level of arousal and result in discomfort or pain.
Stress. Pelvic floor muscles tend to tighten when stress levels are high, which can contribute to pain during intercourse.
History of sexual abuse. Not everyone with dyspareunia has a history of sexual abuse. But if you have been abused, it can contribute to your pain during sex.
Symptoms of Painful Intercourse
Pain during sex can occur with penetration, pressure, or touch. You might feel pain in your vulva, in the area surrounding the opening of your vagina (called the vestibule), or within your vagina. The perineum is a common site of pain during sex as well. You also may feel pain in your lower back, pelvic region, uterus, or bladder.
Common sensations of painful intercourse include:
Deep aching
Burning pain or itching
Rawness like sandpaper or rug burn
A prickly feeling like sitting on a cactus
Stinging or shooting pain
Treatment Options for Painful Intercourse
There are steps you can take to help reduce pain and discomfort during sex and increase pleasure. Here are some strategies to try:
Speak up. It can feel uncomfortable to discuss your sexual needs and comfort levels with your partner. Generally, the hardest part is starting the conversation. Once you do, couples are often pleasantly surprised with the ease of conversation and the outcome.
Take a temporary pause. Continuing to have painful sex can turn the act into a “negative reinforcer.” Your nervous system will start to associate sex with discomfort, and will be more likely to trigger pain in future encounters. A temporary break can interrupt the negative reinforcement and let you work on solutions.
Be intimate without intercourse. When penetrative sex is painful, try other forms of intimacy: cuddling, kissing, and pain-free touching. This can calm your nervous system and help you stay connected to your partner.
Warm up for sex like you would for a workout. Gentle exercises that help open up the hips and promote relaxation of the pelvic floor may help reduce pain. You can try simple moves, such as child’s pose, inner thigh stretching, and squats.
Modify positions. Some people experience more intense pain with certain sexual positions, such as those that allow deep penetration. If a position is painful for you, experiment with other approaches. You can adjust missionary style and hands-and-knees positions with pillows to help you control the depth of penetration and stay in your comfort zone. Spooning or side-lying positions may be more comfortable.
Other measures. Some tools, products, and treatments can make sex more comfortable:
Lubricants to reduce vaginal friction or irritation.
Vaginal dilators to gradually stretch your vagina and pelvic floor muscles
Pelvic wands for gentle internal massage, which can help release trigger points and reduce pain
Penetration rings to limit depth of penetration during intercourse
Vaginal estrogen products, such as creams, to treat dryness
Antifungal products for pain due to a yeast or fungal infection
Antibiotics for pain due to bacterial vaginosis or a sexually transmitted disease
Lidocaine ointments, gels, or sprays to numb the area and reduce pain
Seek support. If you have experienced trauma, especially sexual trauma, your nervous system may interpret sexual activity as threatening. So even in a comfortable and safe sexual experience, your pelvic floor muscles may tense up and cause pain. If you are struggling with pelvic pain or painful sex related to sexual trauma, consider speaking to a licensed mental health professional.
Pelvic Floor Physical Therapy for Painful Intercourse
If pelvic floor muscle problems are contributing to pain during sex, a pelvic floor physical therapist (PT) can help tailor an exercise plan that includes specific moves and modifications that are appropriate for you. A PT may recommend Kegel exercises, for example, to strengthen pelvic floor muscles and help improve sexual response, as well as diaphragmatic breathing to help relax muscles and calm your nervous system. You can see a physical therapist in person or use a program like Hinge Health to access a PT who specializes in pelvic health via telehealth/video visit.
Pelvic floor physical therapy for pelvic pain and other symptoms is a comprehensive treatment that includes education, behavioral and lifestyle strategies, movement and exercise, and manual therapy.
To increase comfort during sex, your pelvic floor PT may recommend exercises including:
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Pelvic Exercises to Make Sex More Comfortable
Want expert care? Check if you're covered for our free program →- Child’s Pose
- Butterfly Stretch
- Squats
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How Hinge Health Can Help You
If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Pain with Penetration, Sexual Side Effects of Menopause | The North American Menopause Society, NAMS. (n.d.). Www.menopause.org. https://www.menopause.org/for-women/sexual-health-menopause-online/sexual-problems-at-midlife/pain-with-penetration
Seehusen, D. A., Baird, D. C., & Bode, D. V. (2014). Dyspareunia in Women. American Family Physician, 90(7), 465–470. https://www.aafp.org/pubs/afp/issues/2014/1001/p465.html
Sorensen, J., Bautsita, K., Lamvu, G., & Feranec, J. (2018). Evaluation and Treatment of Female Sexual Pain: A Clinical Review. Cureus, 10(3). doi:10.7759/cureus.2379
When Sex Is Painful. (2020, April). Www.acog.org. https://www.acog.org/womens-health/faqs/when-sex-is-painful