To tell if the pelvic floor is tight or weak, look for specific symptoms and perform self-assessments: Symptoms of a tight pelvic floor include:

• Chronic constipation and difficulty with bowel movements
• Pain during sex (penetration or orgasm)
• Difficulty starting or stopping urine flow
• Painful urination or frequent urgency
• Low back, pelvic, or tailbone pain
• Difficulty relaxing the pelvic floor muscles after contraction

Signs of a weak pelvic floor include:

• Bladder or bowel leakage, especially during coughing, sneezing, or lifting
• Difficulty holding back gas
• Pelvic heaviness or sensation of pelvic organ prolapse
• Decreased sexual sensation or difficulty achieving orgasm

Self-assessment (Kegel test):

• Sit on a chair with feet flat and try to contract pelvic floor muscles as if holding in urine or gas.
• If it's hard or impossible to contract, or if the muscles release quickly, this indicates weakness.
• If the contraction feels weak and it is hard to relax the muscles afterward, this suggests tightness.

Both conditions might coexist, and seeing a pelvic floor physical therapist is recommended for accurate diagnosis and tailored treatment.