Help! I Can’t Get a Tampon In—What’s Going On and How to Fix It

Let’s talk about something that isn’t exactly dinner table conversation but affects so many women: struggling to insert a tampon. Whether it feels like there’s a wall blocking the way, it’s painful every time you try, or you’ve just stopped using them altogether, you are not alone.

At Bodyworks Women’s Health & Wellness, we help women navigate these kinds of challenges every single day. And here’s the good news—if inserting a tampon feels impossible, there’s a reason for it, and more importantly, there’s a solution.

Why Is It So Difficult to Insert a Tampon?

A lot of women think, “Maybe my body just isn’t built for tampons.” But the truth is, your body isn’t the problem. There are a number of reasons why tampon insertion might be tricky, and once you understand the cause, you can start to fix it.

1. Tight or Overactive Pelvic Floor Muscles

The muscles around your vaginal opening should relax when inserting a tampon. But if they’re too tight—whether from stress, past pain, or muscle imbalances—they can make insertion feel uncomfortable or even impossible.

2. Vaginismus

Vaginismus is a condition where the vaginal muscles involuntarily contract when anything tries to enter, including tampons. It’s not something you can just “push through” because your body is reacting on its own.

3. Anxiety or Fear of Pain

If you’ve ever had pain with tampons, pelvic exams, or intimacy, your brain might be signaling your muscles to tense up in anticipation. This protective response can make insertion even harder.

4. Hormonal Changes

If you’ve recently had a baby, are breastfeeding, or are going through menopause, lower estrogen levels can lead to vaginal dryness and tightness, making tampon use more difficult.

5. Anatomical Differences

For some women, the vaginal opening may be naturally smaller, or a hymenal remnant may create a partial barrier. In these cases, a pelvic health physiotherapist can assess and guide you toward the best approach.

How Can I Make Tampon Insertion Easier?

The great news? You don’t have to just “deal with it.” There are proven ways to reduce discomfort, relax your pelvic floor, and make tampon use feel natural and pain-free.

1. Work with a Pelvic Health Physiotherapist

A pelvic health specialist can assess what’s happening with your muscles and guide you through techniques to help them relax. At Bodyworks Women’s Health & Wellness, we do exactly that—helping you reconnect with your body in a way that feels safe and supportive.

2. Focus on Your Breathing

Your pelvic floor and your breathing are closely connected. When inserting a tampon, try to exhale slowly instead of holding your breath, as this can help prevent involuntary tension.

3. Try a Different Position

Sitting on the toilet, propping one foot up, or even lying down can reduce muscle tension and help the tampon glide in more easily.

4. Use a Smaller Tampon with Lubrication

If dryness or discomfort is an issue, a small tampon with a tiny amount of water-based lubricant can make a big difference.

5. Gradual Desensitization

If inserting anything feels painful or anxiety-inducing, you can start with a clean finger or a small dilator (under the guidance of a pelvic health professional) to help your body adjust over time.

You Don’t Have to Struggle Alone

If you’ve been frustrated with tampons for years, or if insertion has suddenly become a challenge, there is help available. You don’t have to avoid tampons, suffer through pain, or feel like something is “wrong” with you.

At Bodyworks Women’s Health & Wellness, we’re here to guide you through solutions that work—no shame, no awkwardness, just expert care that puts your comfort first.

If tampon use feels like an uphill battle, let’s figure it out together. You deserve to feel at ease in your own body