ATTENTION MEN: how’s it going “down there”? And by down there we mean your pelvic floor. 

if something feels off down there, you’re not alone—and you’re not broken.

Erectile dysfunction, pelvic pain, urinary issues, or discomfort with sex are far more common than most men realize. Not because men are failing, but because the pelvic floor is poorly understood and rarely trained well.

This isn’t a taboo topic. It’s basic body mechanics.

When you understand how the male pelvic floor works—and how it loses coordination—you can start making changes that actually help instead of guessing, avoiding it, or pushing through symptoms.

 

The Male Pelvic Floor: How It Works

Your pelvic floor is a group of muscles, ligaments, and connective tissues at the base of your pelvis. Its job is simple but critical: support your organs and manage pressure.

When it’s working well, it can contract and relax on demand. That’s what allows you to control urination and bowel movements, brace during effort, and stay supported when pressure builds in your body.

When it’s not working well, symptoms show up fast.

Can pelvic floor issues cause urinary problems in men?

Yes. Difficulty starting urination, a weak stream, frequent urges, or feeling like you can’t fully empty your bladder often point to poor pelvic floor coordination. This isn’t always a prostate issue. Many times, it’s a pressure and timing problem.

Is pelvic floor dysfunction always about weakness?

No. Many men with pelvic floor symptoms aren’t weak—they’re overactive. Muscles that never fully relax can create just as many problems as muscles that don’t engage when needed.

 

The Male Pelvic Floor and Sexual Function

Your pelvic floor plays a direct role in erections, ejaculation, and sexual sensation.

It helps regulate blood flow and pressure during sex. When coordination breaks down, this can show up as erectile dysfunction, reduced sensation, pain with or after ejaculation, or difficulty maintaining an erection.

Sexual issues aren’t always psychological or hormonal. Often, they’re mechanical.

If sex is painful or uncomfortable, read our deeper breakdown in Why Sex Hurts: Pelvic Floor Pain and What Your Body Is Telling You, which explains how tension, pressure, and poor coordination contribute to pain.

Can pelvic floor dysfunction cause erectile dysfunction?

Yes. Erections rely on precise pressure control and blood flow. If the pelvic floor can’t coordinate properly, strengthening alone won’t solve the issue.

Why do some men experience pain with ejaculation?

Pain during or after ejaculation is commonly linked to excessive pelvic floor tension. Muscles that don’t know how to relax create compression instead of smooth movement.

 

The Male Pelvic Floor and Athletic Performance

Your pelvic floor is part of your core.

It works with your diaphragm, abdominals, and back muscles to manage pressure and stabilize your body. When that system is out of sync, your body compensates.

That compensation often shows up as low back pain, hip pain, poor posture, or strength that doesn’t translate.

Research published in PubMed shows pelvic floor dysfunction in men is more common than most people think, especially in men dealing with chronic pain or urinary symptoms.

Can pelvic floor issues affect lifting and performance?

Yes. Poor pressure control limits strength, endurance, and stability. If your core leaks force, your body can’t generate or transfer power efficiently.

Is pelvic floor training only for injured athletes?

No. Pelvic floor coordination is foundational. Even strong, experienced athletes develop symptoms when breathing, posture, and movement patterns drift over time.

 

Common Symptoms of Pelvic Floor Dysfunction in Men

Pelvic floor dysfunction doesn’t look the same for everyone. Common symptoms include:

• Pelvic or tailbone pain

• Hemorrhoids

• Low back or abdominal pain

• Testicular, groin, hip, or penile pain

• Burning sensations in the pelvis, perineum, urethra, or penis

• Pain before, during, or after ejaculation

• Frequent urination or urgency

• Weak urinary stream or difficulty starting

• Constipation, diarrhea, or pain with bowel movements

Symptoms often overlap. What matters most is how well your system is coordinating.

 

Exercises for Male Pelvic Floor Dysfunction

Kegels are often the first thing men hear about—but they’re not the answer for everyone.

For years, crunches and generic core exercises were prescribed for pelvic issues. We now know the core is a system.

Think of your core like a box. Your abdominals are the front, your back muscles are the back, your obliques are the sides, your diaphragm is the top, and your pelvic floor is the bottom.

All of it needs to work together—and relax when appropriate.

How to do Kegels (when they’re appropriate)

Before starting, empty your bladder.

1. Gently contract your pelvic floor muscles. This should feel like a lift upward and inward, not a hard squeeze.

2. Hold for five seconds while breathing normally. Exhale as you contract and inhale as you relax. Keep your abs and glutes relaxed.

3. Fully relax the muscles, imagining them lowering back down.

4. Repeat for three to five rounds of ten reps.

As control improves, work up to ten-second contractions followed by ten seconds of full relaxation.

Weak versus tight pelvic floors

Weakness is only one side of pelvic floor dysfunction.

Chronic tightness—muscles that never fully relax—is the other. In these cases, kegels may make symptoms worse.

Pain with sitting, burning sensations, difficulty starting urination, or pain with ejaculation often point toward excessive tension rather than lack of strength.

 

What to Do Next

For a cheeky look at improving sexual comfort and performance through alignment and pelvic control, explore our 2 Exercises for Better Sex blog.

When you're ready to take a deeper dive into mastering your body control, The MoveU Membership gives you access to our Pelvic Floor Program as well as full-body alignment training. The goal isn’t just symptom relief. It’s helping you move, breathe, and control your body better so your body can do what it was designed to do!

Pelvic health isn’t awkward. It’s foundational.