Why You Might Have Testicle Pain (And 4 Ways to Fix It)

Welcome! I’m Junichi Swope, a mens pelvic floor physiotherapist, and in this video, I’m guiding you through a targeted sequence of stretches and breathing exercises designed to help relieve testicular pain—specifically when it’s related to genitofemoral nerve irritation. 💥🧘‍♂️

If you’re dealing with nagging or unexplained pain in the groin, inner thigh, scrotum, or testicle—especially pain that comes and goes, feels like a burning or aching sensation, or worsens with sitting, tight clothing, or movement—this may be related to nerve irritation, not an issue with the testicle itself.

📍 This is especially relevant if you’ve:
✔️ Been checked by a doctor or urologist but were told everything is “normal”
✔️ Had an ultrasound or scan that showed no abnormalities
✔️ Been diagnosed with chronic testicular pain, groin pain, or idiopathic pain
✔️ Had surgery (hernia repair, vasectomy, etc.) and now experience nerve-related symptoms
✔️ Noticed pain triggered by certain positions, movements, or prolonged sitting

✅ What we’re covering in this video:

Why the genitofemoral nerve may be the hidden cause of your testicular or groin discomfort

How tight muscles (like the hip flexors, glutes, or adductors) can compress or irritate the nerve

How poor posture, breathing, and tension can contribute to symptoms

Four physiotherapist-approved stretches for the groin, hip flexors, and glutes

A guided deep breathing exercise to calm the nervous system and reduce pain signals

This approach isn’t just about stretching—it’s about reducing pressure on the nerve and calming your system so the body can heal. It’s gentle, progressive, and based on pain science and pelvic rehab principles.

💡 What is the genitofemoral nerve, and why does it matter?

The genitofemoral nerve runs from your lower spine (L1–L2), down through your abdominal muscles, and into the groin, scrotum, and upper thigh. If muscles around this nerve become tight, inflamed, or compressed—due to stress, posture, scar tissue, or overuse—you may feel pain in the testicle, groin, or inner thigh, even if nothing is wrong locally.

This is often called “referred pain”—and it’s why pelvic floor physiotherapy focuses on the whole system, not just the painful area.

🧘‍♂️ The stretches you’ll learn target:
✔️ Groin muscles (adductors) – to release tension pulling on the nerve path
✔️ Hip flexors (iliopsoas) – to reduce compression at the front of the pelvis
✔️ Glutes and piriformis – to relax deep hip muscles that affect pelvic and nerve tension
✔️ Core and diaphragm – using breathing to down-regulate the nervous system
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📌 You may benefit from this video if you experience:

Testicular pain that feels sharp, aching, or burning

Pain that worsens with sitting or tight clothing

Sensitivity or numbness in the groin or scrotum

A feeling of tightness or pulling in the inner thigh or hip

Post-surgical nerve pain (e.g. hernia repair)

No clear cause found by your medical team

🧠 Important reminders:
✔️ You are not broken. Nerve pain can improve with the right strategies.
✔️ It’s not all in your head—but the nervous system plays a huge role in your recovery.
✔️ Healing takes time, consistency, and a calm, supportive approach.

These stretches and breathing techniques are a starting point—not a cure-all—but many people begin to feel relief by changing how they move, breathe, and support the nervous system.

🔔 Subscribe for expert content on:

Male pelvic floor rehab

Chronic testicular and groin pain

Nerve irritation and desensitization strategies

Pelvic floor-friendly stretching and mobility

Breathwork and movement for pain relief

Conservative care that puts YOU in control

👍 Like, comment, or share if this helped. Your interaction helps others find trustworthy support—and reduces the stigma around male pelvic pain.

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This content is for educational purposes and not a substitute for medical advice. Always consult a qualified healthcare provider before starting a new exercise or treatment plan.

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TIMESTAMPS:
00:00 - 00:26 This Might Not Be a Testicular Problem
00:27- 01:33 Anatomy Lesson
01:34 - 02:09 Four Stretches for Testicular Pain
02:10 - 03:23 When to Get Medical Referral