From Irritation to Elation - Vulva/Vagina Care and Pelvic Floor Release

Knowing how to keep your vulva and vagina comfortable is a key part of keeping your pelvic floor muscles happy.

When your vulva or vagina is irritated, it can make you feel uncomfortable and your pelvic floor muscles can tense up in sympathy.

Your pelvic floor muscles tense in response to physical and mental stress (pelvic stress response) so it’s important to minimise irritation and look after your sensitive vulva tissues.

Your vulva - that’s all the outside parts of your genitalia - is the gateway to your vagina and is home to some of the most sensitive parts of your body. The skin of your vulva is more hydrated than skin elsewhere in your body and this means it is more permeable to some materials (i.e. absorbs more). It is also more easily irritated by friction.  

Caring for your vulva and vagina isn’t complicated but it is essential to avoid skin irritations, infections like thrush, and to help keep those pelvic floor muscles flexible and responsive. 

Your vagina is the muscular tube inside your body that joins the vulva to the cervix (entrance to the womb/uterus). It’s a living environment governed by your hormones and a troop of good bacteria who are in charge of the house keeping.

A healthy vagina has a pH of 3.5-4.5 which is quite acidic.

This low pH helps your vagina protect itself from germs. The acidity kills harmful bacteria, parasites and fungi. Signs that the pH has become unbalanced in your vagina include unusual or smelly discharge, burning or itching sensations, and swelling or irritation. 

Luckily there are plenty of simple steps you can take to ensure that both your vulva and vagina are happy and healthy.

1. Avoid irritants:

Use non-biological washing liquid for your clothes - this has less chemicals in it which can irritate your sensitive skin. Avoid fabric conditioner for your underwear - the fragrances are often irritating for sensitive skin.

Use white, un-fragranced toilet paper and dab after you wee rather than wipe. “Ultra soft” or “ultra strong” products are often processed with chlorine and formaldehyde which is bad news for your vulva. 

When cleaning up after using the toilet work from front to back - this helps avoid any bacteria from your bum getting into your urethra (wee pipe) which can cause UTIs (urinary tract infections). This is the same reason you should change any pads you use regularly as the dampness creates a channel for bacteria to travel from the anus to the urethra and vagina. 

Wash your vagina with warm water - you don’t need to use any soap. Your body has all those lovely good bacteria busily working away to keep it clean for you. Soap disrupts the pH of the vagina so best to just avoid it.

To give your vulva a thorough clean, rinse it under the shower and use your hands to gently rub the area - avoid scrubbing as this can damage the sensitive skin. Pat dry with a towel. Do not douche (spray water or anything else inside your vagina) as this disrupts the pH balance.

Use pads that have a cotton liner (not dry weave) next to the skin. 

Wee after sex. The bacteria on your skin can get moved around during sex. Doing a wee after sex helps keep the urethra (pipe your wee comes out of) clean. You can rinse your vulva with warm water too.

Keep your hands clean. Before touching your vulva or vagina, wash your hands with a fragrance free soap. Avoid hand sanitiser as the alcohol will irritate the skin.

2. Keep the air moving:

Fresh air is essential for the good bacteria in your vagina. Wear breathable underwear made from natural fibres like cotton and bamboo. Use cotton pads/ liners/ tampons - don’t leave your tampons in too long though because the blood they retain can increase the pH in your vagina. Change pads and liners frequently and take breaks from wearing them where possible. 

Nylon tights (pantyhose) and tight synthetic leggings (gym leggings) also severely restrict airflow to your vulva. Remove swimwear as soon as you can after it is wet. 

Sleep with no knickers on. Even if you wear cotton undies, it’s great to give your vagina a chance to go au naturel and enjoy some fresh air.

3. Use lube. 

Micro tears occur when the sensitive skin of the vulva or vagina is pulled a little too far during sex, masturbation or inserting a tampon. Don’t worry, they usually heal by themselves but they can cause irritation and discomfort. Using lube helps avoid micro tears. 

As we age and oestrogen levels decrease, the skin of the vulva and vagina can become more dry and crepey causing irritation. Topical oestrogen and lubricants can help. Choose an organic water based lubricant which has a CE mark with a four digit code on the label. This means it has been thoroughly tested to be safe for vaginal and vulva tissues and will be biodegradable so won’t linger in the body. 

Peri and post menopausal women often experience vaginal dryness which causes itching and irritation due to a drop in oestrogen levels.

If you are experiencing these symptoms, you can try some over the counter vaginal moisturisers like Yes VM which won’t disrupt your vaginal pH.

You can also see your medical professional about some topical oestrogen or HRT which could help. 

You can moisturise your vulva if you need to. Again, your pharmacist can advise on safe products to use but if you’re looking for a more natural solution, you can try small amounts of extra virgin olive oil, coconut oil or vegetable oil to protect and moisturise the skin.

Taking a little time to learn how to keep the sensitive tissues of your vulva and vagina happy will ensure you avoid irritations and infections and help keep your pelvic floor muscles relaxed and responsive too.  

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Lastly, if there is a woman out there you think might need to hear any of this, please share. Pelvic floor issues are incredibly common but not normal and that means there are ways to prevent, manage and treat pelvic floor issues at any age.