Groin & Pubic Mound Pain in Women: Could Tight Muscles Be the Cause?

Understanding the Connection Between Muscle Tension and Pelvic Pain.

Pain in the groin or pubic mound area can be uncomfortable, confusing, and sometimes difficult to talk about. For many women, discomfort in this sensitive region may be associated with tension, tightness, or overactivity in the muscles surrounding the pelvis.

The pubic mound, also known as the mons pubis, is the soft, fatty area over the pubic bone. The surrounding groin and pelvic region contain a network of muscles that support the pelvis, stabilise the hips, and contribute to everyday movements.

When these muscles become tight, overworked, or unable to relax properly, they may contribute to aching, pulling, pressure, tenderness, or pain around the groin and pubic mound.

A Safe Space to Talk About Groin and Pubic Mound Pain

Over the years, Ray has found that women are often more willing to talk openly about pain in the groin, pubic mound, and surrounding pelvic region when they know they will be listened to with understanding, respect, and without judgement.

For many women, pain in these intimate areas can be difficult to discuss. They may feel embarrassed, unsure how to describe what they are experiencing, or concerned that their symptoms will be misunderstood or dismissed.

Ray believes that one of the most important steps in helping women is to create an environment where they feel safe enough to speak honestly about their pain and the effect it has on their everyday lives.

Pain around the groin and pubic mound may sometimes be associated with tight, overactive, or strained muscles in the surrounding areas. These can include the inner thighs, hip flexors, lower abdominal muscles, pelvic floor, and other muscles that attach to or influence the movement of the pelvis. Tension in these areas may contribute to pain that is felt somewhere else, making it difficult for women to identify exactly where the discomfort is coming from.

By listening carefully to each woman's experience and taking the time to understand her symptoms, Ray aims to help women feel heard and supported as they explore possible contributing factors to their pain.

No area of discomfort should be considered too embarrassing to talk about. Women deserve to be listened to without feeling uncomfortable, ashamed, or judged.

Sometimes, being able to talk openly about what hurts, where it hurts, and when the pain occurs is an important first step towards understanding the problem and finding the right support.

Ray's approach is built around listening, respect, and helping women feel more comfortable discussing concerns that they may have kept to themselves for years.

Which Muscles May Contribute to the Pain?

Several muscle groups can play a role in groin and pelvic discomfort.

1. Pelvic floor muscles

The pelvic floor muscles sit at the base of the pelvis and help support the bladder, bowel, and reproductive organs. When these muscles remain tense or have difficulty relaxing, they can contribute to pelvic pain, pressure, discomfort around the pubic region, and pain during sexual activity or urination.

2. Inner thigh muscles (adductors)

These muscles run along the inside of the thighs and attach to the pelvis near the pubic bone. Tightness or strain in the adductors can cause pain in the groin and tenderness around the pubic attachment points, sometimes making walking, climbing stairs, or bringing the legs together uncomfortable.

3. Hip flexor muscles

The hip flexors help lift the legs and bend the hips. When overworked or irritated, they can contribute to discomfort at the front of the hip and groin, particularly when standing up, walking, exercising, or extending the hip.

4. Abdominal muscles

The lower abdominal muscles connect with structures around the pelvis and pubic region. Excessive tension, muscle strain, or poor coordination between the abdominal and pelvic floor muscles may contribute to discomfort in the lower abdomen and around the pubic bone.

Why Do These Muscles Become Tight?

Muscle tension in the pelvic and groin region can develop for several reasons, including:

• Prolonged sitting or limited movement.

• Repetitive exercise, heavy lifting, or sudden increases in physical activity.

• Stress, which can contribute to unconscious muscle clenching.

• Previous injuries, surgery, childbirth, or pelvic trauma.

• Changes in posture, movement patterns, or hip mobility.

• Pelvic pain that leads the body to tighten its muscles protectively.

Sometimes, the muscles become caught in a cycle of tension: discomfort leads to protective tightening, and the increased tension may contribute to further discomfort.

What Can Groin and Pubic Mound Muscle Pain Feel Like?

Women experiencing muscle-related discomfort may describe:

• A dull ache or pulling sensation around the pubic mound.

• Tenderness over or beside the pubic bone.

• Tightness or pressure in the groin or inner thighs.

• Discomfort when walking, stretching, exercising, or changing position.

• Pain that increases after prolonged sitting or physical activity.

• Pelvic discomfort during or after sexual activity.

Symptoms vary from woman to woman. Pain in this area does not automatically mean that tight muscles are responsible, and the location of the pain alone cannot establish its cause.

How Can Women Find Relief?

When muscle tension is contributing to symptoms, treatment focuses on helping the muscles relax, move comfortably, and coordinate properly.

Helpful approaches may include:

• Gentle, comfortable movement: Walking and changing positions regularly may help reduce stiffness.

• Relaxation and breathing: Slow diaphragmatic breathing can encourage the pelvic floor to soften rather than remain clenched.

• Individualised physiotherapy: A pelvic health physiotherapist can assess the pelvic floor, hips, and surrounding muscles and develop an appropriate treatment plan.

• Gentle mobility exercises: Specific exercises may help when appropriate, but movements should not increase pain.

• Managing contributing factors: Adjusting aggravating activities and addressing stress or movement habits may help reduce unnecessary muscle tension.

It is important to understand that more strengthening is not always the answer. If the pelvic floor is already overactive or unable to relax, repeated Kegel exercises may aggravate symptoms. Treatment should be guided by an individual assessment.

When Should You Seek Medical Advice?

Groin and pubic mound pain can also arise from conditions unrelated to muscle tension, including hernias, urinary or gynaecological conditions, skin problems, and issues involving the pubic bone or hip.

Seek medical assessment if pain is persistent, recurrent, worsening, or unexplained. Sudden severe pain, fever, vomiting, fainting, unusual bleeding, or a painful groin lump requires urgent medical attention. If pregnancy is possible and you experience pelvic pain, seek prompt medical advice, particularly if you have bleeding, dizziness, or severe pain.

You Deserve to Feel Comfortable in Your Body

Women should not feel embarrassed about experiencing pain in the groin, pubic mound, or pelvic region. These symptoms are real, and there are many possible explanations for them.

When muscle tension is part of the problem, a gentle, individualised approach can help improve comfort and confidence in movement. Understanding your body is an important first step towards finding the right support.

Your pain deserves attention, understanding, and appropriate care.

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