When we hear the word Kegels, we usually associate it with pelvic floor health, improved bladder control, and enhanced sexual wellness. However, what no one tells you is that sometimes, Kegel exercises can trigger unexpected pain—especially down the leg. If you’ve been faithfully doing your pelvic floor exercises only to be met with nagging discomfort radiating from your buttocks to your thigh, you’re not alone—and there’s a good reason why it’s happening.
Let’s break down the hidden connection between Kegels and leg pain, and most importantly, how to fix it.
Understanding What a Kegel Really Is
Before diving into the pain issue, it’s essential to understand what you’re actually doing when you perform a Kegel.
Named after Dr. Arnold Kegel, the exercise involves the contraction of 14 muscles collectively known as the pelvic floor muscles. These muscles sit inside your pelvis and create a hammock-like support system that connects the spine, hip bones, and pubic bone. When you perform a Kegel correctly, you’re ideally activating all these muscles in unison.
These muscles play a vital role in:
- Supporting pelvic organs
- Maintaining continence
- Enhancing sexual function
But here’s the thing—while Kegels are beneficial for many, not everyone’s pelvic floor is the same, and that’s where issues can arise.
The Surprising Role of Your Hips
Two muscles that are often overlooked in this conversation are the piriformis and the obturator internus. While these are not always visibly highlighted in pelvic models, they are key to understanding why Kegels might cause leg pain.
These muscles:
- Are part of the pelvic floor group
- Attach from deep inside the pelvis to the hip
- Play a role in hip rotation
Now here’s the catch: these muscles also contract when you do a Kegel.
If these muscles are already tight or inflamed, the added tension from Kegel exercises may cause them to spasm or compress nearby nerves—particularly the sciatic nerve.
The Sciatic Nerve: Why It Hurts
The sciatic nerve is the longest and thickest nerve in your body. It runs from your lower back, through the buttocks, and down each leg. If your piriformis or obturator internus muscles are overly tight, they can squeeze or irritate this nerve, leading to a sharp, burning, or tingling pain that travels down your leg—classic symptoms of what many refer to as sciatica.
This condition is sometimes misdiagnosed as pure back pain or even a herniated disc, but for some, it’s triggered by something as simple as a pelvic floor contraction.
Why Does This Happen to You and Not Everyone Else?
You might be wondering, “Why do I get leg pain from Kegels while others don’t?”
It all comes down to muscle behavior and individual anatomy.
- Some people have weak and overstretched pelvic floor muscles. For them, strengthening these muscles with Kegels is beneficial and pain-free.
- Others have tight, spastic, or overactive muscles. Think of it like a knot in your neck—adding tension to an already knotted muscle only makes things worse.
So if even a few of your pelvic floor muscles are tight, doing Kegels without first addressing that tightness can make those spasms worse—especially in the piriformis or obturator internus—leading to compression of the sciatic nerve and pain down the leg.
Activities That Contribute to Tightness
There are several reasons these muscles might be tight in the first place:
- Repetitive hip rotation: Think golf swings, Pilates exercises like clamshells, or glute-focused workouts.
- Poor posture: Hours at a desk, old injuries, car accidents, or past surgeries can all affect your alignment.
- Muscle imbalances: If you tend to favor one side of your body or have improper movement patterns, you may be unknowingly putting extra strain on certain muscles.
These tight muscles can form trigger points (aka knots), which not only cause local pain but can refer pain down the leg—mimicking or contributing to sciatica.
Are You Actually Doing Kegels Correctly?
Another overlooked issue is muscle compensation. Many people engage their glutes or surrounding muscles when trying to do a Kegel. If your glutes are doing the work instead of your pelvic floor, you could be creating tension in the wrong areas—again leading to leg pain.
If you’re using your glutes instead of your pelvic muscles, those glute muscles can develop their own trigger points and referral patterns that feel just like sciatic pain.
So What Can You Do About It?
Here’s the good news: this problem is fixable.
Before jumping back into your Kegel routine, consider the following steps:
1. Release the Tight Muscles First
If you suspect that your piriformis or obturator internus muscles are tight, it’s crucial to release that tension first. Techniques may include:
- Self-massage or foam rolling
- Gentle stretches targeting the hips and glutes
- Myofascial release therapy
2. Re-Evaluate Your Posture and Alignment
A comprehensive assessment of your posture can help identify underlying misalignments contributing to pelvic floor dysfunction. This can include working with a physical therapist or using posture-focused exercises.
3. Strengthen the Right Muscles
Once tight muscles are calmed, you can begin to strengthen the correct pelvic floor muscles—without compensation. Biofeedback tools, pelvic physical therapy, or guided programs can help ensure proper form.
You’re Not Alone
Pain from Kegels may seem rare or even confusing, but you are not the only one dealing with this. Understanding your body and how intimately everything is connected can be empowering—and healing.
Don’t ignore that leg pain. Your pelvic floor is trying to tell you something.
What No One Tells You About Kegels and Leg Pain – Final Thoughts
- Kegels are not one-size-fits-all.
- Tight muscles can make things worse.
- Sciatic nerve irritation is a real risk.
- Address alignment, release tension, then strengthen.
Before doing another pelvic floor squeeze, take a moment to assess your symptoms. It may not be the exercise that’s the problem—but rather how and when you’re doing it.
Ready to regain control without pain? Consider guided help, share this info with others who might be struggling, and most importantly, listen to your body.
Also Read: Why Does Sex Hurt After a Hysterectomy?
I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.
Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.
Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.
At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body. By addressing these imbalances, we help clients improve their overall health and well-being. Our vision is to empower individuals to create a healthier lifestyle for themselves.
