Who Needs a Pelvic Trainer? Signs You May Need One (and Signs You May Not)

Learn about the symptoms that might benefit from pelvic training, those that might not, and how to tell if a pelvic trainer might be right for you

Published Date: Mar 27, 2024

Image of a woman sitting on the edge of a bed, holding a pelvic trainer in her hand

Heard the buzz about pelvic trainers? Think you might need one? Some pelvic floor issues can be improved with a pelvic trainer — and Hinge Health offers a free pelvic trainer for people who are good candidates. But they’re not for everyone. Let’s look at the conditions and symptoms that might benefit from a pelvic trainer, those that might not, and how to tell if a pelvic trainer might be right for you.

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Our Hinge Health Experts

Kandis Daroski, PT, DPT

Pelvic Health Physical Therapist and Clinical Reviewer

Dr. Daroski is a pelvic health physical therapist who provides clinical expertise for the Hinge Health Women's Pelvic Health Program.

Tamara Grisales, MD

Expert Physician in Urogynecology and Medical Reviewer

Dr. Grisales is a board-certified urogynecologist and surgeon and oversees the Women's Pelvic Health program at Hinge Health.

💡Did you know?

Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.

Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.

First, What’s a Pelvic Trainer?

It’s a device you insert into your vagina that offers real-time biofeedback and guidance for pelvic floor muscle strengthening. A pelvic trainer helps you practice Kegel exercises, or pelvic floor muscle contractions, which may be an important part of a pelvic health program. Strengthening your pelvic floor muscles with Kegels can help you improve bladder and bowel control, speed up postpartum recovery, improve your sexual response, and help improve prolapse symptoms.

Kegels can be tricky to master. And if you’re not used to tuning in to your pelvic floor muscles, you might not be able to tell whether you’re contracting or relaxing. That’s where a pelvic trainer can help. It provides feedback so you know you’re doing Kegels “right” and gives you data to track your progress.

Who Needs a Pelvic Trainer?

Some pelvic symptoms can be related to pelvic floor muscles that are weak or not working well together. Here, a pelvic trainer may reduce symptoms by strengthening and coordinating your pelvic floor muscles. Signs of a weak pelvic floor might include:

Loss of urine with coughing, sneezing, or lifting
Inability to hold back stool or gas
A noticeable bulge or pressure in the vaginal opening
Inability to feel the movement when performing a Kegel exercise

Who Doesn’t?

Some common pelvic problems can be related to pelvic floor muscles that are hypertonic (too tight). Here, a pelvic trainer might not be the best choice. Instead, you may need to focus on exercises that relax the pelvic floor. Signs of a tight pelvic floor might include:

Pain in the perineal and vulvar region
Difficulty starting a stream of urine
Slow urine stream
Feeling like you need to pee urgently and often; sometimes right after you go
Constipation or “skinny poops” (due to pelvic muscles that don’t relax)
Pain with intercourse or tampon insertion
Chronic abdominal clenching and pain
Tailbone pain

“If your pelvic floor muscles are both weak and tight — which is common — you need to address the tightness first,” says Kandis Daroski, PT, DPT, a Hinge Health pelvic floor physical therapist. “Trying to strengthen an overly tight muscle could worsen your symptoms. If your arm was already tense and sore, it would ache even more if you spent all day doing a bicep curl. You would first want to relax and lengthen your bicep before you do anything else — and it’s the same with your pelvic floor.”

Is a Pelvic Trainer Right for Me?

If your symptoms are due to weak pelvic floor muscles — and you’re comfortable inserting a device into your vagina and training for five to 10 minutes, three or more times a week — a pelvic trainer can help. Many people like the structure, data, and progress they get from using a trainer. Others might find it too invasive and prefer to do Kegels on their own, which can be just as effective.

Still not sure? You don’t have to decide on your own. A pelvic floor physical therapist (like those accessible in the Hinge Health women’s pelvic health program) can evaluate your symptoms and discuss if a pelvic trainer can help.

Learn More About Hinge Health for Pelvic Symptom Relief

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.