Sex Tips: How to treat erectile dysfunction and premature ejaculation!?

Sex provides many physical, psychological, emotional, and social benefits for adults. Active and fulfilling sex life is associated with better sleep, improved immune function, and good mental health. Unfortunately, not all men enjoy a healthy sex life because of challenges such as erectile difficulties and premature ejaculation. The positive news is that these conditions are treatable. You can engage in specific exercises to help with erectile difficulties and premature ejaculation or get medical attention. This article will offer you crucial tips on the treatment, and how to cure, erectile difficulties and premature ejaculation to help you reclaim a healthy sex life.

What is erectile difficulties and Difficulties (ED)?

Erectile dysfunction is [1] a condition that affects many American adult men. It refers to the difficulty or inability to achieve and maintain an erection hard and long enough for sexual intercourse. It is essential to sensitize men that the occasional failure to achieve and keep an erection is not uncommon and does not necessarily mean you have erectile difficulties. Sometimes, external factors such as stress can make it difficult to get an erection. However, if this happens frequently, it is a cause for alarm, and you should seek medical attention.

During an erection, there is increased blood flow to the penis. This is usually stimulated by contact with the penis or sexual thoughts. Sexual excitement in men causes the muscles in the penis to relax, thus allowing for increased blood flow to the penis. The result is a rigid penis. An erection stops when the penile muscles contract and the blood flows out of the penis. However, when one has erectile difficulties, this does not happen.

Causes of Erectile Difficulties

Erectile difficulties can be a result of either physical or emotional conditions. The most common causes of this condition are:

  • Diabetes
  • Hypertension/ high blood pressure
  • Cardiovascular diseases
  • Obesity
  • Hormonal imbalances or low testosterone levels
  • Renal disease
  • Stress
  • Elevated cholesterol levels
  • Advanced age
  • Drug abuse
  • Depression and anxiety
  • Certain prescription medications
  • Excessive alcohol consumption
  • Excessive consumption of tobacco
  • Peyronie’s disease (Scar tissue grows on the penis)
  • Pelvic area damage during surgery or injury

Symptoms of Erectile Difficulties

The main symptoms of erectile difficulties are:

  • Difficulty getting an erection
  • Difficulty in keeping an erection during sexual intercourse or sexual activity
  • Decrease interest in sex
  • Premature ejaculation
  • Inability to get orgasm after plenty of stimulation (anorgasmia)

If you experience some or all of these symptoms for three months or longer, you should seek immediate medical attention. A qualified doctor will offer treatment options for the underlying condition.

Diagnosis of Erectile Difficulties

Once you visit a qualified doctor after showing the symptoms associated with erectile difficulties, your doctor may request specific tests before giving a diagnosis. The tests may be a little intense and aim at establishing if the symptoms are due to an underlying condition. Some of the common tests are discussed below.

Physical Examination

In a physical examination, the doctor will check your blood pressure, pulse, and lungs. They will also examine your penis and testicles. If necessary, they may also check your prostate through a rectal examination.

Psychosocial History

This test entails the doctor asking you questions about your health history, sexual history, and symptoms.

Alternatively, your doctor will request you to fill a questionnaire. The responses you give will assist in evaluating the severity of your erectile difficulties. Some of the questions that you can anticipate are:

  • How long have you been experiencing the symptoms of erectile difficulties?
  • Did the symptoms start suddenly or gradually?
  • How often do you engage in sexual activity, and has this changed recently?
  • What is the status of your current relationship?
  • Do you have any chronic health conditions?


An ultrasound test is conducted to examine the state of the blood vessels in the penis. This helps in establishing if there is a problem with blood flow to the penis.

Nocturnal Penile Tumescence Test (NPT)

In this test, a portable device is worn on the thigh. The battery-powered device helps to monitor the quality of your erections at night. It stores data, which the doctor retrieves for analysis.

Injection Test

In this test, a medicine is injected into the penis to induce an erection. The doctor then assesses the firmness of the penis and how long the erection lasts.

Urine Tests

Through urine tests, the doctor will check for underlying health conditions such as diabetes.

Blood Tests

Blood tests are used to check for underlying conditions such as heart diseases, thyroid problems, diabetes, and low testosterone levels.

What is Premature Ejaculation?

Premature ejaculation [2] is defined as having an orgasm before sexual intercourse happens or having it less than a minute after starting intercourse. Although there is no set time when men should ejaculate during intercourse, losing an erection or ejaculating too soon is frustrating. The frustration is not only experienced by the affected man, but by their partner too. You may feel that there is no time to enjoy sexual activity or intercourse.

If you experience premature ejaculation once in a blue moon, you should not worry as it is not uncommon. However, if it happens frequently, you should seek medical attention.

Classification of Premature Ejaculation

There are two main categories of premature ejaculation [3]:

Primary/ Lifelong

Lifelong premature ejaculation happens almost, or all the time from the moment one has their first sexual encounter.

Secondary/ Acquired

Acquired premature ejaculation develops after one has previously had sexual experiences without any problems with ejaculation.

Causes of Premature Ejaculation

The exact cause of premature ejaculation is not well understood, but experts suggest that brain chemistry could contribute to this condition. There are indications that men with low serotonin levels ejaculate sooner than those with higher levels of the same chemical in their brains. Emotional or physical factors can also cause premature ejaculation.

Emotional Factors

The emotional factors associated with premature ejaculation are:

  • Depression
  • Stress
  • Guilt
  • Anxiety
  • Problems in relationships
  • Poor body image and lack of self-confidence
  • Sexual repression
  • Being overly concerned about your sexual performance

Physical Factors

Physical conditions linked to premature ejaculation are:

  • Hormonal imbalances
  • Imbalance in the neurotransmitter levels
  • Inflammation of the urethra or prostate
  • Inherited genetic traits
  • Sometimes, erectile difficulties causes premature ejaculation.

Diagnosis of Premature Ejaculation

Once you visit your doctor, you can expect some questions related to the onset of premature ejaculation. Did it start happening recently, or have you always had the problem? You can also expect questions about your sex life or romantic relationships. If necessary, you may also undergo a physical examination. If the doctor discovers that emotional problems are causing premature ejaculation, you may get a referral to a mental health expert. You may also require the help of a urologist if physical problems are the cause of premature ejaculation.

Possible Complications

Premature ejaculation poses two main complications, and these are:

Relationship Problems

Premature ejaculation may complicate relationships and families. It may break relationships, but this can be avoided by seeking a sex therapist or counselor’s assistance.

Fertility Problems

This condition can make it challenging to start a family because the sperm may not reach the egg for fertilization. It can also reduce sex drive, thus making it difficult to conceive. These complications can be resolved by consulting with a fertility specialist.

Exercises that Help with ED and Premature Ejaculation

We have several exercises that can help in the management of premature ejaculation and erectile difficulties.

Exercises of the Pelvic Floor/ Kegel Exercises

Weakened pelvic floor muscles are associated with premature ejaculation and poor sexual performance. Doing pelvic floor or kegel exercises [4] helps to strengthen these muscles. These simple yet effective exercises should form part of the first line of treatment when addressing erectile difficulties and premature ejaculation. The main muscles involved in an erection are the bulbocavernosus and ischiocavernosus muscles. Therefore, the goal of pelvic floor exercises should be to strengthen these muscles. There are three types of pelvic floor exercises that you can engage in, and they are described below.

Squeezes as You Lay on Your Back

To perform this exercise, follow the steps below:

  • Lie on your back with your hands flat on the floor. Bend the knees comfortably, making sure they point upwards.
  • Draw in your penis inwards towards the body as much as you can, then hold for five seconds. Release after five seconds.
  • Next, squeeze your anal muscles as though you are trying to stop a bowel movement. Hold for five seconds, then relax the muscles.
  • Repeat the second and third steps about 8-10 times. Do this in sets of three to five every day.

Side Squeezes as You Lay on Your Back

To perform this type of Kegel exercise:

  • Lie on the floor, making sure you are on your side.
  • Place a pillow between your knees. Ensure the pillow is fluffy or large enough to spread your legs apart.
  • Squeeze your legs together as much as you can. Hold for five seconds, then release.
  • Repeat the third step 8-10 times, and do three to five sets of the exercise every day.

Squeezes as You Sit on a Chair

Follow these steps to perform this exercise:

  • Get a stable and comfortable chair. Sit upright, making sure you feel comfortable.
  • Squeeze your penis muscles as you would if you were trying to stop urine from coming out. Hold this position for five seconds before relaxing.
  • Repeat the second step at least 8-10 times. You should do this exercise in sets of three to five.

Kegel Exercise Rules to Follow

If performed well and consistently, you can expect to see the results of kegel exercises in about one month. There are simple rules to follow [5] when performing Kegels for best results, which are:

Find the Correct Muscles

The first step is to locate the correct muscles of the pelvic floor to exercise and strengthen the right muscles. You can do this by stopping urination in midstream or tightening the muscles that prevent you from farting or passing gas. After identifying these muscles, you are ready to do kegel exercises in one of the three positions discussed above. It is best to start with squeezes as you lie on your back.

Improve Your Technique

You can improve and perfect your ability to do Kegels by doing them regularly. In fact, you should do these exercises daily.

Never Lose Focus

The results of Kegel exercises will only come if you are persistent. Always remember why you are doing the exercises and remain focused on the end goal. Repeat these exercises at least thrice a day, and ensure you breathe freely as you do them.

Tips and Precautions When Doing Kegel Exercises

Like any other body exercise, you will require a bit of time to perfect doing Kegel exercises. The tips below will help you do them safely without injuring yourself.

  • Be patient with yourself and allow your body some time to become familiar with the exercises. In the early stages of performing Kegels, do a short exercise. As the body adjusts, you can increase the time you spend doing them. You should also increase the sets of exercises or repetitions as the body adjusts.
  • Do not hold your breath as you perform these exercises.
  • Do not push down your muscles. Instead, squeeze the pelvic floor muscles as tightly as you can. You are doing the right thing if it feels as if you are trying to lift something with these muscles.<./li>
  • Always keep your stomach muscles relaxed.
  • Always relax your muscles between each squeeze.
  • Kegel exercises should not be painful, so STOP if you feel pain and seek a medical expert’s attention.

Pilates Exercises

Regular Pilates exercises [6] also help with erectile difficulties. There are many Pilates exercises, but we shall only explore those that help with erectile difficulties and premature ejaculation.

Supine Foot Raises

To do supine foot raises:

  • Lie on the floor with the feet on the ground and the knees in a bent position.
  • Engage the muscles of the pelvic floor and lift one leg straight into the air. Make a 45°angle between the ground and the foot in the air. Maintain this position for a few seconds.
  • Slowly place the foot back on the floor, and repeat the exercise using the other foot.

Pelvic Curl/ Bridge

This is a very common pilates exercise that you can do by following the steps below:

  • Lie on the floor with both hands by your side. Bend your knees and feet on the ground.
  • Engage your pelvic floor muscles. Lift your buttocks into the air, ensuring your body’s weight is on your shoulders.
  • Tighten the muscles in the buttocks and hold for about five seconds. Exhale slowly as you release the muscles and slowly lay back on the ground.
  • Repeat this exercise four to five times a day and increase gradually to 10 repetitions a day.

Knee Fallouts

Knee fallouts are very easy. To do them:

  • Lie on the floor or ground with the feet on the ground and knees in a bent position.
  • Engage the muscles in your pelvic floor. Next, slowly lower one knee sideways towards the floor. Ensure you keep both feet on the floor as you do this, and only lower the knee as much as you can.
  • Bring the knee back to the original position. Repeat the exercise with the second knee. Do this at least five times, and gradually increase the repetitions to 10 daily.

Aerobic Exercises

A recent study [7] showed that aerobic exercises could help fight the effects of one experiencing erectile difficulties, especially if the exercises are done at least four times every week. These exercises should last at least 40 minutes and should be done routinely for about six months to reap the positive effects. Some aerobic exercises you can perform to help with erectile difficulties are:

  • Boxing
  • Cycling
  • Running
  • Rowing

Besides helping with erectile difficulties, these exercises also reduce the risk factors associated with this condition. They improve cardiovascular health and help with weight management, thus reducing the risk of one having to deal with erectile difficulties.

Pause-Squeeze Technique

Your doctor may instruct you to do the pause-squeeze technique [8] during sexual activity. This technique works as follows:

  • Start sexual activity as you normally would, making sure you stimulate the penis until you feel ready to ejaculate.
  • At this point, ask your partner to squeeze the end of your penis. They should squeeze the point where the head joins the shaft. Hold the squeeze for a few seconds until the urge to ejaculate goes away.
  • Repeat this technique as necessary.

When you repeat this technique as often as necessary, you gradually reach the point of penetrating your partner without ejaculating too fast. Doing this repeatedly will help you know how to delay ejaculation. Once you master this, you will no longer have to use the pause-squeeze technique. If practicing this technique causes discomfort or pain, stop doing it. Instead, stop sexual stimulation right before ejaculation until the feeling passes. This alternative is known as the stop-start technique.

Other Treatments

Although the exercises discussed above help with erectile difficulties and premature ejaculation, they may not cure or completely treat these problems. You may require other treatments that are mainly administered by qualified doctors.


Certain medications can be used to deal with erectile difficulties and premature ejaculation. Usually, these medications are prescribed by qualified doctors after conducting some medical tests. The medicines can either be used topically or orally.

Topical Medications

Topical medications include anesthetic sprays and creams that contain a numbing agent. Some of the commonly used numbing agents are lidocaine and benzocaine, and they are used to delay ejaculation. Topical medications usually are applied to the penis 10 to 15 minutes before sex to reduce sensation, which delays ejaculation. Some of these topical medications are available over-the-counter, but it is best to use them on prescription.

Topical medications help with premature ejaculation but also come with potential side effects. Most people tolerate them well, but some people may experience reduced sexual desire and sensitivity loss for some time. These side effects can also affect your partner.

Oral Medications

There are oral drugs that delay orgasms. Unfortunately, none is approved by the Food and Drug Administration for the treatment of premature ejaculation. These medications are typically prescribed to manage other health conditions and include the following:


One common side effect of using antidepressants is delayed ejaculation, so some may be used for this purpose. Usually, these drugs require 5-10 days before working, but the full effect is experienced after two to three weeks of using these drugs.


Analgesics are medications used to treat pain. Some pain medications such as Tramadol/ Ultram cause delayed ejaculation. They also cause unwanted side effects such as dizziness, sleepiness, and nausea.

Phosphodiesterase-5 inhibitors

There are specific medications that are ingested orally to help with male virility. These drugs are classified as phosphodiesterase-5 inhibitors, and they include Sildenafil/ Viagra, Vardenafil/ Levitra, and Tadalafil/ Cialis. These drugs also help with premature ejaculation.


Counseling involves talking with a mental health expert about your relationship and sexual experiences. This reduces performance anxiety and equips you with better coping mechanisms for stress. Counseling can help with premature ejaculation and erectile difficulties and is mainly used together with drug therapy.

Condom Use

Some condoms may decrease penis sensitivity which helps delay orgasms. These condoms are sold over-the-counter. They can be made of thicker latex or contain special numbing agents such as lidocaine and benzocaine. Examples of these condoms are Durex Performax Intense and Trojan Extended.

Herbal and Vitamin Supplements

Herbal supplements [9] can also be used to help with premature ejaculation and erectile difficulties. Some of these are DHEA, horny goat weed, Yohimbe, Panax ginseng, ginkgo Biloba, and vitamins [10] B3, B9, C, and D. While some supplements contain one vitamin or herb, others are made of a unique blend of ingredients for enhanced effectiveness. VigRX Plus is an excellent example of the latter. It contains a special blend of ingredients that effectively help with erectile difficulties and premature ejaculation.
NB: The Food and Drug Administration does not regulate vitamin and herbal supplements for male virility, so you should conduct some research before buying any supplement. Always choose a brand with verified claims or one with proven clinical study findings.


Premature ejaculation and erectile difficulties affect many American men, but they can be resolved if one chooses to seek help instead of hiding in shame. Some exercises, including Pilates, aerobics, and Kegels, can help with these conditions. You can do these exercises together with other interventions such as medications, supplements, and counseling.


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