sex after menopause

5 Tips for Great Sex After Menopause

Menopause is an unavoidable part of life, but it doesn’t mean that sex after menopause has to suffer! In fact, if you do it right, sex after menopause can be some of the best, most explorative of all because you don’t have to worry as much about pregnancy (though you should ALWAYS practice safe sex). With the right tips and advice, you can have enjoyable sex even after menopause. As a Pelvic Floor Physical Therapist, I am committed to helping you maintain your sexuality through this transition and beyond. Here are five tips that will help you make the most of sex after menopause.

Tip #1 for Sex After Menopause: LUBE IT UP!

One of the most common issues women face during menopause is vaginal dryness. This makes intercourse uncomfortable or even painful, but lubricants can be your best friend here. There are a variety of over-the-counter lubricants available, from K-Y jelly to coconut oil, so experiment with different types until you find one that works for you.

Tip #2 for Sex After Menopause: TRY VIBRATORS!

Vibrators can be used by anyone seeking to improve their sexual pleasure and satisfaction. A vibrator can help stimulate arousal and increase blood flow in the area, making intercourse more pleasurable for both partners. It might also be helpful if one partner is unable to provide direct stimulation due to age or physical limitations. 

Tip #3 for Sex After Menopause: BE MINDFUL!

Mindfulness can help reduce stress and anxiety around sex, which often increases during menopause as our hormones fluctuate erratically. Make sure to take time before getting intimate with your partner – sometimes all it takes is a few deep breaths or some calming music – so that you can fully relax into your body and focus on being present in the moment rather than worrying about performance or other distractions. 

Tip #4 for Sex After Menopause: SPEND MORE TIME ON FOREPLAY

Foreplay is important at any stage of life but especially important when going through menopause because it helps increase arousal and natural lubrication in the vagina before intercourse even begins. Take your time kissing, caressing each other’s bodies, talking about desires– whatever feels good for both partners! This will make penetration much more comfortable when the time comes. 

Tip #5 for Sex After Menopause: GET THE HELP YOU NEED!

If you’re experiencing pain or numbness during intercourse or any other pelvic floor issues such as bladder leakage then consider working with a Pelvic Floor Physical Therapist like myself who specialize in treating these kinds of conditions specifically in women going through menopause. We use various techniques such as myofascial release and neuromuscular reeducation exercises that help restore muscle strength and balance which ultimately improves sexual function as well as overall quality of life for many patients!

Struggling with sex after menopause? Let’s chat!

If you struggle with pain while having sex after menopause, whether that’s because of pain, numbness, or anything else, it’s time to talk to a pelvic floor physical therapist to help you assess and heal what’s going on “down there”.

Want to work together? Book a virtual or in-person session (Minnesota) with me to receive a specialized, unique-to-you treatment plan and work 1:1 with me to get the healing you need.

Looking for additional resources on pelvic health? My YouTube channel holds dozens of videos where I offer free pelvic floor training, yoga exercises, and more. My instagram page takes a little bit more of a light hearted approach while still providing educational content. And of course, if you have a specific pelvic floor subject you’re looking for more information on, a quick search of my blogs may give you the answers you need.

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