According to Jo’s Cervical Cancer Trust, other adjustments that can be made include using a vaginal oestrogen cream or pessary in cases of vaginal dryness or adopting a different position (for example, on your side with your knees bent).

5. Do some relaxing breathwork

One of the main reasons why people experience pain during a smear test is because the muscles in and around their cervix tense up, making it harder for the speculum to be opened. Relaxation techniques such as breathwork can help to relieve this.

Bourne recommends practising diaphragmatic breathing, as it can help to facilitate the relaxation of the pelvic floor. This is important because an overactive pelvic floor can directly contribute to painful sex or penetration – including during a smear test.

To get started, Bourne recommends following these steps:

Take a deep breath into your lower ribs, allowing them to expand and the tummy to soften
As you breathe in, visualise the vagina opening
Breathe out normally
Practise and repeat this five times before or during examinations

Dreading your smear test? These tips from a pelvic health physiotherapist will help to minimise discomfort