Created on 05/01/2026
Updated on 14/01/2026
Written by: Kate Ingham-Smith
If you’re frequently tensing up at the thought of penetrative sex, you may have vaginismus. Sex is and should be something that’s always pleasurable, whether you’re with a partner or going solo. However, there are times when even though your mind wants sex, your body isn’t willing to play ball.
Never heard of vaginismus? It’s not often talked about as many people feel it’s shameful. However, vaginismus can be experienced by anyone with a vagina, and it’s nothing to be embarrassed about.
It’s estimated that vaginismus affects up to 6% of people over the course of their lifetime, but it could be more, as many people are ashamed to talk about it.
According to WebMD, vaginismus occurs when your vaginal muscles involuntary contract or spasm when something is entering it. While the level of pain can vary, some have likened the feeling to being scraped with razors or stabbed with a needle.
Many people find they have vaginismus when they try to use a tampon, have a Pap smear, or enjoy penetrative sex for the first time. The jury’s out on definitive causes for vaginismus and symptoms can vary from person to person. However, vaginismus has been linked to past experiences of painful intercourse as well as abuse and trauma. Anything from growing up in a religious household to worrying about getting pregnant can potentially play a role.
However, previous surgeries, infections, radiotherapy, and childbirth can all contribute to occurrences of vaginismus too. Sometimes it just happens for no reason at all. Some people have an active and healthy sex life only to find one day; they start to tense up.
Vaginismus isn’t one-size-fits-all. Clinicians typically distinguish between two forms:
Both forms are equally valid and treatable. The important part is understanding which experience feels closest to yours so you can get the right support.
Some symptoms are obvious while others are more subtle. Beyond pain, people may experience:
Some describe the sensation as “my body just shuts the door” or “everything clenches before I even realize it’s happening.” These experiences are incredibly common among people with vaginismus
The Cleveland Clinic also notes that some women develop the condition later in life after doing these things for years without problem.
Healthcare research shows vaginismus can have a blend of emotional, physical, and situational causes:
Most importantly: none of these causes imply something is wrong with you. They’re simply clues that help you and your providers understand where to begin healing.
Vaginismus and anxiety can come together in a catch-22 situation. You’re anxious about tensing up, which makes you even more nervous! People with vaginismus view themselves in a more negative light than people that don’t have it. This can lead to a lack of confidence that not only affects your sex life, but life in general too.
If you have vaginismus or are struggling with a tenser vagina, give yourself compassion and grace. It’s your body telling you to be a little extra gentle, supportive, and loving so it can be in its fullest expression.
If you think you have vaginismus, the first thing to do is to see your doctor – don’t be afraid to ask for a female doctor if it makes you feel more comfortable. They’ll ask you a few questions about when you experience pain. They’ll then examine you to check if your symptoms don’t correspond to any other conditions. If you do have vaginismus, there are a range of treatments available, and it may take a little time to find the one (or the combination) that’s right for you.
If you’re wondering whether you might have vaginismums, here’s what getting diagnosed usually looks like:
Here’s how treatment generally unfolds, in both the original content and expanded medical guidance:
A vaginal dilator is a plastic or silicone rod used to relax your pelvic floor muscles and reduce pain. Think of it as a medical dildo! You gently insert the dilator (using lube) for a few minutes each week. You can go at your own pace and move on to a larger dilator when you’re ready to do so. Involving a partner can be a great way to build intimacy but remember – you need to call the shots.
As vaginismus means you lose control over your muscles, exercise can help you take the power back. Pelvic floor stretches are very similar to yoga and can help you strengthen the muscles around your vagina.
Mindfulness exercises can help too. By focusing on your breathing and blocking out unwanted thoughts, you can lower your anxiety levels and take control of your vaginismus. Meditation, journaling and adult colouring books can be great ways to do this – whatever works best for you.
Your doctor may recommend pelvic floor physical therapy to you. This is a therapy designed to help people with a range of pelvic floor issues, including vaginismus. A physical therapist will see how strong your pelvic floor muscles are and put together a plan to help strengthen your muscles, including exercise, the use of dilators and even electrical stimulation.
The advantage of physical therapy is because treatment is bespoke to your needs, it’s more likely to be successful. Studies have shown patients rate it as highly successful.
If you believe your vaginismus is related to a psychological issue, counseling can help you talk through your problems and work to relieve any anxiety you may have. As we mentioned earlier, vaginismus can be linked to both physical and psychological trigger points. Many who have experienced trauma or abuse in the past, especially surrounding sex, are likely to have the condition.
A 2011 study has shown people with vaginismus are twice as likely to have experienced sexual abuse in childhood. With others, a traumatic sexual experience or anxiety around intercourse can play a part. The therapy and counseling used will differ from person to person.
Cognitive behavioral therapy looks at how your thoughts and actions affect your vaginismus and teaches you coping skills. Sex therapy looks at approaches you can take to improve communication and intimacy with your partner. By talking through your worries and concerns, you can both build up your confidence in the bedroom.
Many people ask if surgery is an option for vaginismus, but we wouldn’t recommend it. Surgery can make vaginismus worse as it can reduce sensation and make intercourse even more painful. Some clinics offer Botox to cure vaginismus as it relaxes the vagina muscles.
While studies have shown it may improve symptoms, it’s worth bearing in mind that while Botox may relieve the physical issues vaginismus causes, it doesn’t help if there are any underlying psychological problems.
Here’s the short answer: Vaginismus is highly treatable, and for most people, it improves dramatically with the right support. According to GoodRX, 79% of people were able to have sex successfully after treatment, which can consist of dilator training, pelvic floor PT, and/or therapy.
Vaginismus isn’t a life sentence. Muscles can relearn. Nerves can settle. Confidence can rebuild. Many people go on to have comfortable, pleasurable sex, use internal products, or enjoy new forms of intimacy.
Healing takes time, but it does happen.
Vaginismus can be frustrating, especially if you want sex but know you are having a difficult time with it. The important thing to remember is that your condition doesn’t define you. Many people with vaginismus think they’re ‘broken’, but this just isn’t the case. Most people who experience vaginismus can still get aroused, meaning you can enjoy oral sex, foreplay, and gentle masturbation. Take your time, and if you’re with a partner, don’t be afraid to tell them to stop or slow down.
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