Signs of Overdoing Kegels: Side Effects, Pain & When to Stop

Kegel exercises are widely recommended to strengthen the pelvic floor and support bladder, bowel and sexual health. When done correctly, they can be highly effective. But more Kegels doesn’t always mean better results.

Some discomfort can occur when you’re learning a new exercise, but pain is common — not normal. If Kegels are causing pain or making symptoms worse, it may be a sign that you’re overdoing them or using the wrong technique.

In this guide, we’ll explore the side effects of overdoing Kegels, the warning signs to watch for, why Kegels can sometimes cause pain, and how to exercise safely.

Can Kegel Exercises Have Side Effects?

Yes — Kegel exercises can have side effects if they’re done too often, too forcefully, or without proper relaxation.

Kegels are designed to strengthen the pelvic floor muscles, but those muscles also need to relax. If you focus only on tightening and never on releasing, the muscles can become overtrained or overly tight rather than strong.

This imbalance may lead to discomfort, tension and worsening symptoms instead of improvement. Proper technique and rest are just as important as repetition.

Signs You Might Be Overdoing Kegels

If you’re experiencing any of the symptoms below, you may be doing too many Kegels or performing them incorrectly. These symptoms can also have other causes, so it’s important to seek professional advice if they persist.

Persistent Pain or Discomfort In Your Pelvic Area

If you feel ongoing pelvic pain or soreness after doing Kegels — even when you believe your technique is correct — this may be a sign of overtraining or muscle tension.

Needing To Urinate Often or Urgently

Overworked pelvic floor muscles can irritate the bladder. If you notice increased urgency, frequency or difficulty holding urine, Kegels may be contributing rather than helping.

Struggling To Empty Your Bladder or Bowels

On the other hand, tight pelvic muscles can make it harder to fully empty your bladder or bowels. This may feel uncomfortable and, in some cases, increase the risk of urinary tract infections.

Pain During Sex

Overtrained pelvic floor muscles can become tense and less flexible, which may lead to discomfort or pain during sex.

Lower Back or Hip Pain

The pelvic floor works closely with surrounding muscles, including those in the hips and lower back. Overdoing Kegels can sometimes contribute to pain or tension in these areas.

Muscle Spasms or Ongoing Tension

Twitching, spasms or a constant feeling of tightness may indicate that the muscles are struggling to relax — a key sign of doing too much.

Why Can Kegels Cause Pain?

Pain from Kegels is often linked to a hypertonic (overactive) pelvic floor, where muscles remain partially contracted instead of fully relaxing.

This can happen when:

• Kegels are done too frequently
• Exercises are performed with too much force
• The relaxation phase is skipped
• There are no rest days

Poor technique and overtraining can have similar effects, leading to tension, reduced blood flow and irritation of nearby nerves. Rest and balance are essential for muscle recovery.

What To Do If Kegels Hurt

If you experience pain during or after Kegels, stop the exercises and give your body time to rest.

You may also benefit from:

• Focusing on relaxation and breathing exercises
• Reducing the number of repetitions or intensity
• Avoiding “just in case” clenching throughout the day
• Seeking assessment from a pelvic health physiotherapist or GP

Pain is a signal — not something to push through.

How To Do Kegels Safely

You don’t need to stop Kegels altogether unless advised to do so, but they should always feel controlled and comfortable.

General safety tips include:

• Make sure you can fully relax between contractions
• Breathe normally — don’t hold your breath
• Start with a small number of repetitions and build gradually
• Allow rest days for recovery
• Stop if symptoms worsen

If you’re unsure whether you’re contracting the right muscles, guidance from a professional or a biofeedback-guided pelvic trainer may help improve technique.

When Kegels Aren’t Right For You

Kegels may not be appropriate — at least initially — if you:

• Have existing pelvic pain
• Show signs of a tight or overactive pelvic floor
• Are recovering from pelvic surgery
• Have chronic pain conditions

In these cases, relaxation and down-training may be needed before strengthening begins.

Helpful resources:

• Signs of tight or overactive pelvic floor muscles
• Toilet habits that affect your pelvic floor
• Pelvic pain: causes and treatment options

Conclusion

Kegels can be a powerful tool for pelvic floor health — but only when done correctly and in balance. Pain, tension or worsening symptoms are clear signs that you may be overdoing it.

Remember, Kegels shouldn’t hurt. Progress comes from quality, not quantity. If something doesn’t feel right, stop and seek professional advice — your pelvic floor will thank you.