Stress, Tension & Your Pelvic Floor:How They’re Connected (And What You Can Do About It)

Did you know your pelvic floor responds to stress just like your jaw, shoulders, or neck? When life gets busy or overwhelming, your body instinctively holds tension—and for many people, that tension settles in the pelvic floor. Over time, that can lead to symptoms like bladder urgency, leakage, constipation, pelvic pain, pain with intimacy, or a feeling of heaviness or tightness.

Why Stress Shows Up in the Pelvic Floor

Your pelvic floor muscles play a major role in supporting your organs, stabilizing your core, and helping you pee, poop, and enjoy comfortable intimacy. They’re also closely connected to your breathing pattern and nervous system.

When you’re stressed:

• Your body enters “fight-or-flight” mode

• Your breath becomes shallow

• Your core tightens

• And your pelvic floor often tightens right along with it

This tension isn’t always obvious—you might not feel tight—but the muscles may be overworking and unable to relax fully.

Common Symptoms of a Stressed Pelvic Floor

You may notice:

• Increased urinary urgency or frequency

• Difficulty fully emptying your bladder

• Constipation or straining

• Pain around the pelvis, hips, or low back

• Pain with intimacy

• A feeling of pressure or tightness

• If these symptoms get worse during busy, stressful seasons (hello, holidays!), pelvic floor tension may be a factor.

How to Release Pelvic Floor Tension

The good news? You can help your pelvic floor relax with a few simple habits:

1. Diaphragmatic Breathing

Slow, deep belly breathing helps calm your nervous system and encourages the pelvic floor to drop and release.

2. Gentle Mobility

Movements like child’s pose, hip circles, or supported deep squats help create length in the pelvic floor and surrounding muscles.

3. Relaxation Breaks

Even 60–90 seconds of slowing down during a busy day can decrease pelvic tension.

4. Check Your Clenching Habits

Many people unknowingly clench their glutes, lower abdominals, or inner thighs when stressed—those habits can increase pelvic tension.

How Pelvic Floor PT Helps

A pelvic floor physical therapist can identify where your tension is coming from and guide you through personalized strategies to help you relax, retrain, and restore healthy muscle function.

November Is All About Bladder Health!

Bladder health plays a huge role in how we move, feel, and live. Yet it’s something many people don’t think about until issues begin. Leaking with exercise, running to the bathroom “just in case,” or waking up multiple times at night might seem common, but they’re not normal.

At Movement Physio and Wellness, we want to change the conversation around bladder health. Your bladder and pelvic floor work as a team, when one isn’t functioning well, the other feels the impact. Weakness, tension, poor coordination, or even habits like “just in case” peeing can disrupt this system and lead to problems like:

• Urinary leakage (stress or urge incontinence)

• Urgency and frequency

• Difficulty starting or fully emptying the bladder

• Pelvic or bladder pressure

The good news? You can retrain your bladder and pelvic floor. Pelvic floor physical therapy helps restore proper muscle strength, flexibility, and timing so your bladder can function the way it’s meant to. We also guide you through bladder retraining techniques, posture education, and lifestyle strategies that make lasting improvements.

This month, we encourage you to check in with your bladder habits. Are you holding too long, going “just in case,” or dealing with leaks you’ve brushed off? Small changes can make a big difference.

Your bladder deserves the same care and attention as the rest of your body. If you’re ready to take charge of your bladder health, we’re here to help every step of the way.

Quick Tip for Better Bladder Habits:

Try spacing out bathroom trips to every 2–4 hours during the day. This helps your bladder relearn healthy capacity and reduces unnecessary urgency

Menopause and Your Pelvic Floor:What You Need To Know

Menopause is a natural stage of life, but the changes it brings can feel anything but simple. One area often overlooked in the conversation is the pelvic floor—the group of muscles that supports your bladder, bowel, and reproductive organs. Hormonal changes during menopause can have a big impact here, but the right strategies can make a world of difference.

How Menopause Affects the Pelvic Floor

• Hormonal Shifts: Lower estrogen levels can reduce tissue elasticity, leaving the vaginal and pelvic tissues thinner and more vulnerable.

• Bladder Changes: Many women notice increased urinary urgency, leakage with activity (like coughing or sneezing), or more frequent nighttime trips to the bathroom.

• Prolapse Risk: Weakened tissues and muscles may make pelvic organs shift downward, sometimes causing heaviness or pressure.

• Sexual Health: Vaginal dryness and changes in pelvic floor tone can lead to discomfort with intimacy.

Why the Pelvic Floor Matters

A strong, coordinated pelvic floor does more than prevent leakage. It supports posture, stabilizes the core, contributes to sexual health, and helps you stay active and confident as you age.

Ways to Support & Improve Pelvic Floor Health in Menopause

• Pelvic Floor Physical Therapy: A tailored program helps retrain muscle coordination, rebuild strength, and improve flexibility.

• Movement & Posture: Gentle strengthening, stretching, and alignment work reduce strain on the pelvic floor and core.

• Breathwork: Learning to breathe with your diaphragm reduces pressure on the pelvic floor and supports relaxation.

• Lifestyle Habits: Staying hydrated, eating fiber-rich foods, and managing weight all reduce unnecessary pelvic strain.

• Open Conversation: Talking about pelvic changes with a provider (instead of silently coping) is often the first step to relief.

Menopause is not just about “getting through it” it’s about finding new ways to thrive. With the right care, your pelvic floor can continue to support you through this next chapter of life.

PCOS & Your Pelvic Floor: What You Need to Know

Polycystic Ovary Syndrome (PCOS) is often talked about in terms of hormones, metabolism, and fertility—but did you know it can also impact your pelvic floor health? At our clinic, we see many women managing PCOS who are also experiencing pelvic floor symptoms that are rarely discussed.

How PCOS Impacts the Pelvic Floor

• Hormonal Shifts: PCOS is linked to higher levels of androgens and irregular estrogen/progesterone cycles. These hormone changes may affect connective tissue health, muscle tone, and even the way the pelvic floor responds during exercise or daily activity.

• Weight Fluctuations & Abdominal Pressure: Many women with PCOS experience weight changes or abdominal bloating, which can increase pressure on the pelvic floor and contribute to leaking, heaviness, or discomfort.

• Menstrual Irregularity & Pain: Irregular or heavy cycles may cause pelvic cramping and tension that build up over time, leading to overactive or tight pelvic floor muscles.

• Metabolic & Digestive Symptoms: PCOS often comes with insulin resistance, inflammation, and digestive changes like constipation—all of which can strain the pelvic floor.

How Pelvic Floor Physical Therapy Can Help

• Improve awareness and relaxation of tight pelvic floor muscles.

• Support bladder and bowel health, reducing symptoms like leaking or constipation.

• Address core and pelvic floor strength to better manage abdominal pressure.

• Guide exercise modifications to support both hormonal balance and pelvic floor function.

• Provide strategies for pain management, posture, and breathwork to improve daily comfort.

The Bottom Line

If you’re living with PCOS, your pelvic floor deserves attention too. By addressing the unique challenges PCOS can bring, pelvic floor physical therapy can help you feel stronger, more comfortable, and more in control of your body.

✨ You don’t have to navigate PCOS and pelvic floor symptoms alone. Our team is here to support you with compassionate, personalized care.

The Connection Between Breastfeeding and Your Pelvic Floor

Breastfeeding is a beautiful, nourishing journey for both parent and baby—but did you know it can also impact your pelvic floor?

After childbirth, many people experience pelvic floor changes such as urinary leakage, pelvic heaviness, or core weakness. While breastfeeding offers many health benefits, it can temporarily influence your body’s ability to recover postpartum, especially when it comes to pelvic floor function.

Here’s how:

1. Hormones Play a Big Role

During breastfeeding, your body produces higher levels of prolactin and lower levels of estrogen. Estrogen helps maintain tissue elasticity, hydration, and muscle tone. Lower estrogen can contribute to:

• Vaginal dryness or discomfort

• Decreased pelvic tissue strength

• A longer healing process after delivery

2. Impact on Muscle Recovery

The drop in estrogen may make pelvic floor muscles feel weaker or more fatigued, especially if there was tearing, an episiotomy, or a C-section. While this doesn’t mean you shouldn’t breastfeed, it does mean your pelvic floor might need a little extra attention.

3. Posture and Core Strain

Feeding positions (especially during those long, sleepy newborn nights!) often put strain on your neck, back, and abdominal muscles, which can lead to poor posture and increased pelvic pressure. Over time, this can impact your pelvic floor health too.

4. It’s Not All Bad News!

Breastfeeding doesn’t cause pelvic floor dysfunction—but it may slow down the healing process for some people. The good news? Pelvic floor physical therapy can support your body during this time with:

• Gentle rehab exercises

• Postural education

• Core and breath coordination

• Personalized care based on your delivery and feeding choices

You Deserve Support

Whether you're exclusively breastfeeding, pumping, or doing a combination, it's important to check in with your pelvic floor. You don’t need to wait until something feels "wrong"—early support leads to better recovery and confidence in your body.

Curious how your pelvic floor is doing postpartum?

We’re here to help! Book a pelvic floor evaluation and let’s work together to restore balance, strength, and comfort—while supporting your feeding journey.

July is Fibroid Awareness Month – Let’s Talk About It

At Movement Physio & Wellness, we’re dedicated to supporting whole-body pelvic health — and that includes raising awareness of conditions like uterine fibroids, which affect up to 70–80% of women by age 50, often without them even knowing.

What Are Fibroids?

Uterine fibroids are non-cancerous growths that develop in or around the uterus. They vary in size and number, from a single small nodule to multiple large masses that can distort the shape of the uterus. While not all fibroids cause symptoms, many do — and their impact on pelvic health can be significant.

Common Symptoms of Fibroids

• Heavy or prolonged menstrual bleeding

• Pelvic pressure or pain

• Frequent urination or difficulty emptying the bladder

• Constipation

• Pain during intercourse

• Lower back pain

• Fertility or pregnancy complications

What’s often overlooked is how fibroids may affect pelvic floor function — especially when they grow large enough to press on surrounding organs like the bladder, rectum, or pelvic nerves. That’s where we come in.

The Pelvic Floor Connection

As pelvic floor physical therapists, we work with many women managing fibroids — both pre- and post-treatment. Large or symptomatic fibroids can lead to pelvic floor dysfunction by:

• Creating pressure on the bladder and rectum, leading to urgency, leakage, or constipation

• Altering posture and muscle tension due to chronic pelvic discomfort

• Contributing to pain with intimacy, exercise, or even daily movement

• Increasing intra-abdominal pressure, which affects pelvic floor coordination and strength

Pelvic floor PT can help relieve these symptoms by addressing muscle imbalances, improving pelvic organ support, and teaching strategies for bladder and bowel health.

More Than Physical: The Emotional Toll

Living with fibroids isn’t just a physical experience — it can take an emotional toll as well. Many women report feeling frustrated, dismissed, or anxious due to delayed diagnoses, unpredictable symptoms, or the fear of surgery. This emotional strain can affect body image, intimacy, and quality of life.

That’s why we create a safe, supportive space in our clinic — one where you can talk openly, ask questions, and feel heard. Your emotional wellness matters as much as your physical symptoms, and we’re here to support both.

Our Role in Fibroid Care

If you’re living with fibroids — or recovering from surgery like myomectomy or uterine artery embolization — pelvic floor physical therapy can be a valuable part of your care team. We offer:

• Gentle core and pelvic floor strengthening

• Scar tissue and abdominal massage

• Bladder and bowel retraining

• Pain management techniques

• Support through lifestyle changes and posture alignment

You’re Not Alone

Fibroids are common, but their impact is personal. During Fibroid Awareness Month, we encourage you to talk openly about your symptoms, seek a proper diagnosis, and know your options — both medical and physical therapy-based.

If you or someone you know is struggling with pelvic pain, pressure, or changes in bladder or bowel function, we’re here to help.

Pelvic Organ Prolapse in Athletes: A Hidden Performance Barrier

At our pelvic floor physical therapy clinic, we’re seeing more high-performing athletes—runners, lifters, and gymnasts--struggling with symptoms they never expected: pelvic pressure, heaviness, or a feeling of bulging. These aren’t sedentary individuals or newly postpartum moms alone—these are high-performing, strong, capable athletes dealing with pelvic organ prolapse (POP).

Prolapse doesn’t discriminate by fitness level. In fact, athletes can be at higher risk due to the unique demands their bodies face. Understanding how prolapse affects high-performance individuals—and how to manage it—can make the difference between sidelining symptoms or sidelining the athlete.

Why Does Prolapse Happen in Fit Bodies?

Pelvic organ prolapse occurs when the pelvic organs descend into the vaginal canal due to weakened or overloaded support structures. While often associated with childbirth or aging, athletes are at risk due to:

• High intra-abdominal pressure (IAP): Heavy lifting, bracing, jumping, and high-intensity training all spike IAP. When unmanaged, it strains the pelvic floor.

• Core imbalances: Many athletes overtrain their outer core while neglecting the deeper stabilizers like the pelvic floor and transverse abdominis.

• Under-recovered tissues: Intense training with poor recovery can lead to tissue fatigue and fascial compromise.

• Postpartum return to sport: Returning to intense exercise too soon can overload a healing pelvic system.

Recognizing Prolapse in Athletes

Symptoms vary, but can include:

• A sensation of vaginal pressure or bulging during or after activity

• Lower back or pelvic aching after intense workouts

• Urinary leaking or urgency during jumping or running

• Difficulty with core engagement or pelvic instability

These signs often show up during movement, not at rest—so athletes might not connect symptoms with pelvic floor dysfunction right away.

Assessment: It’s More Than Lying on a Table

At our clinic, we assess prolapse dynamically—in motion, under load, and in the context of the athlete’s sport. This might include:

• Postural and breathing assessment under load

• Observation during squats, jumping, or lifts

• Internal exam (if appropriate) to assess prolapse grading and pelvic floor coordination

This functional approach gives us a real-world picture of what’s happening—not just a static measurement.

Treatment Isn’t About Stopping—It’s About Strategizing

Athletes don’t want to be told to stop doing what they love. Our approach focuses on load management and pressure control:

• Training the pelvic floor to work with breath and movement, not against it

• Modifying techniques temporarily (e.g., box jumps instead of double-unders, lighter lifts with better exhalation strategies)

• Building progressive tolerance to impact and load

• Integrating full-body strength and mobility to offload excessive pelvic strain

We also coordinate with coaches, trainers, and medical providers when needed, to support a return to sport with confidence—not fear.

Conclusion

Prolapse is not the end of performance—it’s a call for recalibration. With tailored pelvic floor physical therapy, athletes can regain control, strength, and resilience. Whether you’re lifting barbells or chasing a finish line, your pelvic health shouldn’t be your weakest link.

Understanding Painful Pelvic Floor:A Hidden Struggle Worth Talking About

Every May, we observe Pelvic Floor Awareness Month—an important opportunity to shed light on issues that are often misunderstood, underdiagnosed, and too often kept in silence. One of these issues is pelvic floor pain—a condition that affects people of all genders and ages, and can significantly interfere with quality of life.

At Movement Physio & Wellness, we specialize in treating the pelvic floor, and we see firsthand how disruptive pelvic pain can be. Whether it’s persistent pain with sitting, discomfort during intimacy, or a sharp ache during everyday activities like walking, pelvic floor dysfunction is more common than many realize—and most importantly, it’s treatable.

What is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues that stretch like a hammock from the tailbone to the pubic bone. These muscles support the bladder, bowel, and reproductive organs, and they play a key role in urinary and bowel control, sexual function, posture, and even breathing.

When these muscles become too tight (hypertonic), too weak (hypotonic), or uncoordinated, pain and dysfunction can result. Just like any other muscle group, the pelvic floor can become overworked, injured, or imbalanced.

What Causes Pelvic Floor Pain?

There’s no single cause, and the symptoms vary from person to person. Some common contributors include:

• Childbirth and postpartum recovery

• Surgical trauma (e.g., from hysterectomy, prostate surgery, or C-section)

• Chronic constipation or straining

• Sexual trauma or emotional stress

• Athletic overuse or injury (common in dancers, runners, and lifters)

• Hormonal changes (menopause, pregnancy, etc.)

• Infections or inflammation (like UTIs or endometriosis)

Pain can manifest in a number of ways: aching in the pelvis, burning or stabbing sensations, pain with sitting, pain during or after sex, urinary urgency or retention, or bowel dysfunction.

The Emotional Side of Pelvic Pain

Because pelvic pain often affects intimate areas of the body, many people suffer in silence. It can take years for individuals to get an accurate diagnosis, and during that time, frustration, anxiety, and isolation can grow. We believe in validating each patient’s experience and working together toward healing—both physically and emotionally.

How Pelvic FloorTherapy Can Help

Pelvic floor therapy focuses on the assessment and treatment of pelvic floor muscles and related structures. Here’s how we help:

• Detailed evaluation: We start with a comprehensive health history and physical exam.

• Manual therapy: Gentle, targeted techniques to release muscle tension and restore balance in the pelvic floor and surrounding tissues.

• Therapeutic exercises: Strengthening or lengthening muscles as needed, including core and hip stabilization.

• Modalities: We may incorporate tools like dry needling, cupping, or Dolphin Neurostim™ to reduce pain, release trigger points, and stimulate healing at a neuromuscular level.

• Education: We empower you with knowledge about anatomy, posture, toileting habits, and pain science.

• Most importantly, our treatments are personalized. There’s no one-size-fits-all approach, and we meet you where you are.

You’re Not Alone

If you’re dealing with pelvic pain, please know: you are not alone, and this is not something you just have to live with. Healing is possible. During Pelvic Floor Awareness Month, we encourage everyone to speak up about pelvic health and to seek help early. We’re here to help every step of the way.

Exploring Pelvic Floor Physical Therapy for Vaginal Birth After Cesarean (VBAC)

For many women who have had a cesarean section (C-section) and are considering a vaginal birth in a future pregnancy, the path to a Vaginal Birth After Cesarean (VBAC) can feel uncertain. Questions about safety, healing, and the body’s readiness often linger. While the decision to pursue VBAC is a deeply personal one and should be discussed with a healthcare provider, many women are now turning to pelvic floor physical therapy (PFPT) as a powerful tool in preparing for a successful vaginal birth after cesarean.

What is Pelvic Floor Physical Therapy?

Pelvic floor physical therapy is a specialized form of rehabilitation that targets the muscles, ligaments, and connective tissues that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play a crucial role in childbirth, as they must be flexible, strong, and coordinated to accommodate a baby during delivery. For women who have had a C-section, these muscles may not be functioning optimally due to the incision, scar tissue, or lack of post-surgical rehabilitation.

Why Consider Pelvic Floor Physical Therapy for VBAC?

• Scar Tissue Management: After a C-section, scar tissue can form around the incision site, and it’s not uncommon for this scar tissue to be rigid or restrictive. Our Dolphin Neurostim tool can break down adhesions and work on increasing the mobility of the scar tissue. This can improve flexibility in the pelvic area, helping your body be better prepared for vaginal birth.

• Improving Pelvic Floor Strength: Pelvic floor muscles can be weakened after pregnancy and a C-section. Strengthening these muscles helps with better control during labor and delivery. A stronger pelvic floor can assist in the pushing phase of labor, reduce the risk of pelvic organ prolapse, and promote pelvic health.

• Restoring Pelvic Floor Functionality: After a C-section, the pelvic floor may not function as efficiently as it should. PFPT can help restore coordination between the pelvic floor and abdominal muscles. By improving the function of these muscles, women may feel more confident in their ability to labor vaginally and reduce the likelihood of issues like incontinence or pelvic pain later on.

• Pelvic Alignment and Posture: A pelvic floor physical therapist can help with overall pelvic alignment and posture, ensuring that your pelvis is in the optimal position for delivery. Proper alignment can improve the efficiency of labor and reduce complications during childbirth.

• Building Awareness and Confidence: Pelvic floor therapy involves education and exercises designed to help you understand and connect with your body’s needs. A skilled therapist will guide you in exercises that can help you build the necessary strength, flexibility, and coordination, all of which contribute to the confidence and readiness needed for a successful VBAC.

  Common treatments in PFPT for VBAC preparation might include:

• Breathing techniques to help you relax and engage your muscles effectively

• Pelvic mobilizations to address restrictions or misalignments

• Scar tissue massage and using the Dolphin Neurostim to soften and release tight areas around the cesarean incision

  Pelvic floor physical therapy offers a holistic and non-invasive approach to preparing for a vaginal birth after cesarean. By improving pelvic health, managing scar tissue, and strengthening the muscles involved in childbirth, PFPT can help optimize your chances for a successful and empowering VBAC experience.

Understanding Endometriosis:A Pelvic Floor Therapy Perspective

Endometriosis is a chronic, often painful condition where uterine-like tissue grows outside the uterine cavity. This tissue can be found on the ovaries, fallopian tubes, the outer surface of the uterus, and even other organs in the pelvic region. The condition affects an estimated 1 in 10 women of reproductive age and can lead to a variety of symptoms, including chronic pelvic pain, heavy periods, infertility, and digestive issues.

While endometriosis is often discussed in terms of its gynecological impact, its influence on the pelvic floor is profound and frequently overlooked. Pelvic floor therapy can be an essential part of managing the condition, addressing not only the pain and dysfunction caused by endometriosis but also helping patients regain function and improve quality of life.

How Endometriosis Affects the Pelvic Floor

The pelvic floor is a group of muscles, ligaments, and connective tissues that support the bladder, uterus, rectum, and other pelvic organs. These muscles play a critical role in bladder and bowel control, sexual function, and core stability. When endometrial tissue grows outside the uterus, it can cause inflammation, scar tissue, and adhesions that interfere with the normal function of the pelvic floor.

As endometriosis progresses, the surrounding pelvic tissues can become more sensitive and rigid. Pelvic floor muscles may become overactive or "tight," leading to pelvic pain, discomfort during intercourse, difficulty urinating or having bowel movements, and lower back pain. Additionally, the presence of adhesions (bands of scar tissue that bind organs together) can restrict the movement of pelvic organs, further contributing to pain and dysfunction.

The Role of Pelvic Floor Therapy

Pelvic floor therapy plays an important role in helping individuals with endometriosis manage and reduce symptoms. A trained therapist assesses the function of the pelvic muscles, identifies areas of tension or dysfunction, and works with the patient to improve mobility, flexibility, and strength. Here are several ways we can help:

• Pain Management: Chronic pelvic pain is one of the most common symptoms of endometriosis. Here at Movement Physio & Wellness we use hands on treatment techniques such as dry needling, cupping, Dolphin Neurostim, and soft tissue mobilization to address muscle tightness and reduce pain. These methods help relax the pelvic muscles and improve blood flow to the affected areas.

• Improving Muscle Function: Endometriosis often leads to a decrease in pelvic floor muscle function, either through tension or weakness. A pelvic floor therapist will guide the patient through exercises to strengthen or relax these muscles, improving coordination and overall pelvic health. This can aid in symptom relief.

• Breathing and Relaxation Techniques: Since stress and anxiety can exacerbate pelvic floor tension, relaxation techniques such as diaphragmatic breathing, progressive muscle relaxation, and mindfulness can help reduce the overall tension in the pelvic area.

• Education and Empowerment: Pelvic floor therapists educate patients about how to manage their symptoms through posture correction, body mechanics, and proper alignment during daily activities. This can empower patients to take an active role in managing their health.

If you are experiencing symptoms of endometriosis, our pelvic floor therapists can help you regain control over your body and feel better. Reach out today!

Painful Intercourse and Pelvic Floor Health:How Pelvic Floor Physical Therapy Can Help

Painful intercourse, or dyspareunia, is a common but often under-discussed issue that can significantly affect your quality of life. Many individuals experience discomfort during sex, yet feel uncertain or embarrassed to seek help. At our clinic, we want to shed light on this condition and how pelvic floor therapy can offer relief.

What Causes Painful Intercourse?

Pain during sex can arise from several factors, often linked to the pelvic floor—a group of muscles and connective tissues that support the bladder, uterus, and other pelvic organs. When these muscles become tight, weak, or imbalanced, intercourse can become painful. Some common causes of painful intercourse include:

• Pelvic Floor Muscle Tension: Overactive or tight pelvic floor muscles can cause pain during penetration. Stress, trauma, or even certain postures can contribute to this tension.

• Vulvodynia and Vestibulodynia: These conditions involve pain or burning around the vaginal opening, often making penetration difficult or impossible.

• Scar Tissue or Adhesions: Scar tissue from childbirth, surgery or injury can restrict movement in the pelvic region, causing discomfort during sex.

• Pelvic Organ Prolapse: This occurs when pelvic organs shift or drop due to weak pelvic floor muscles, leading to a sensation of heaviness and pain during intercourse.

• Hormonal Changes: Conditions such as menopause or breastfeeding can cause vaginal dryness and thinning, leading to pain during sex due to lack of lubrication.

• Psychological Factors: Anxiety, past trauma, or stress can also contribute to pelvic floor tension, amplifying the sensation of pain during intercourse.

How Pelvic Floor Physical Therapy Can Help

Pelvic floor physical therapy is a proven treatment that addresses the root causes of painful intercourse by improving muscle function, reducing tension, and restoring balance to the pelvic area.

• Comprehensive Evaluation: We begin with a detailed evaluation to identify the specific causes of your pain. This might involve an internal and external assessment to assess muscle function, strength, and flexibility.

• Manual Therapy: Our therapists use hands-on techniques to release tight muscles and break up scar tissue, improving flexibility and muscle function.

• Targeted Exercises: Based on your needs, we provide exercises to balance the pelvic floor muscles. This can help release tension and improve overall pelvic health.

• Education and Lifestyle Modifications: We offer practical advice on posture, stress management, and pelvic floor health to support long-term healing

A Path to Relief

If you’re struggling with painful intercourse, pelvic floor physical therapy can provide significant relief. By addressing the underlying causes—whether muscle tension, scar tissue, or hormonal changes—PFPT helps restore comfort and confidence in your sexual health.

Don’t suffer in silence. You deserve to feel comfortable and confident in your body. Reach out to our clinic today to schedule a consultation and begin your journey toward pain-free intimacy.

The Link Between Constipation & Pelvic Floor Dysfunction

Constipation is a common problem, but it may not always be just a digestive issue. In many cases, pelvic floor dysfunction (PFD) can contribute to or worsen constipation. The pelvic floor muscles play a vital role in the bowel movement process, and when they don’t work properly, it can lead to difficulties in passing stool.

How Pelvic Floor Dysfunction Contributes to Constipation

The pelvic floor consists of muscles that support the bladder, uterus (in women), and rectum, helping control the release of stool. When these muscles are too weak, too tight, or don’t relax properly, they can interfere with normal bowel movements.

Common issues caused by pelvic floor dysfunction include:

• Inability to Relax: For proper bowel movements, the pelvic floor muscles must relax to allow stool to pass. If these muscles stay tense, it can make it hard to fully empty the bowels.

• Straining and Incomplete Evacuation: Dysfunctional pelvic floor muscles can lead to straining or the sensation that you haven’t fully evacuated after a bowel movement, both of which can prolong constipation.

• Pelvic Pressure and Pain: Tight or uncoordinated pelvic floor muscles can cause a feeling of pressure or discomfort in the pelvic region during bowel movements.

Symptoms of Pelvic Floor Dysfunction

• If you experience chronic constipation along with any of the following, pelvic floor dysfunction may be contributing to your symptoms:

• Frequent straining during bowel movements

• A feeling of incomplete evacuation after using the bathroom

• Pelvic or rectal pressure or discomfort

• Painful bowel movements

• Difficulty relaxing the pelvic muscles during defecation

Treatment and Management

• Pelvic Floor Physical Therapy: A trained therapist can teach you exercises to strengthen or relax the pelvic muscles and improve coordination.

• Lifestyle Changes: A high-fiber diet, plenty of water, and regular physical activity can help support healthy bowel function.

• Medications or Supplements: Stool softeners or laxatives may be recommended, but they should be used cautiously and under the guidance of a healthcare provider.

Prevention and Self-Care

• Taking care of your pelvic floor can help prevent constipation from becoming a long-term problem. Consider the following:

• Practice good posture when using the toilet and avoid excessive straining.

• Stay hydrated and eat a fiber-rich diet to support healthy digestion.

• Engage in pelvic floor exercises to maintain strength and flexibility in these muscles.

• Avoid holding in bowel movements, as this can strain the pelvic muscles over time.

Conclusion

Pelvic floor dysfunction is a common yet often overlooked cause of chronic constipation. By recognizing the link between the two, you can explore treatments like pelvic floor therapy and lifestyle changes that can help alleviate symptoms. If constipation persists despite dietary changes, consult a healthcare provider to address any underlying pelvic floor issues and improve your quality of life.

Pelvic Floor Health Starts in the Gut

Your gut health and pelvic floor are closely linked, and addressing both can significantly improve your overall well-being. Understanding how these two systems influence each other can help you feel more comfortable and balanced.

Constipation and Pelvic Floor Strain

Chronic constipation can lead to straining, which places pressure on the pelvic floor muscles. Over time, this strain can weaken the pelvic floor, contributing to issues like urinary incontinence, fecal incontinence, and pelvic organ prolapse. Straining can also cause pelvic floor muscles to become tight, leading to discomfort and pain.

Gut Microbiome Imbalance

An unhealthy gut microbiome (called dysbiosis) can cause bloating, gas, and irregular bowel movements. This imbalance can lead to inflammation, which stresses the pelvic floor and contributes to pelvic pain, muscle tension, and digestive discomfort.

Pelvic Floor Tension

A tight pelvic floor can contribute to digestive issues like irritable bowel syndrome (IBS) and constipation. When the pelvic muscles are too tight, it becomes harder to pass stool, which creates a cycle of digestive and pelvic discomfort.

How to Improve Both Gut Health and Pelvic Floor Function

Manage Constipation

• Fiber-Rich Diet: Include plenty of fruits, vegetables, and whole grains to promote regular bowel movements and reduce strain on the pelvic floor.

• Stay Hydrated: Drinking water helps soften stool and prevents constipation.

• Exercise Regularly: Physical activity stimulates digestion and supports pelvic floor health.

• Avoid Straining: If you're constipated, address the root cause to avoid straining during bowel movements.

Support Your Gut Microbiome

• Probiotics: Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut to support a healthy gut.

• Prebiotics: Foods like garlic, onions, and bananas help nourish beneficial gut bacteria.

• Limit Processed Foods: Reducing sugar and processed foods can help maintain gut balance and reduce inflammation.

Strengthen and Relax the Pelvic Floor

• Exercises: Strengthening the pelvic floor muscles can improve control and prevent dysfunction.

• Pelvic Floor Relaxation: Use techniques like yoga or deep breathing to relax the pelvic muscles and relieve tension.

• Pelvic Health Physical Therapy: A specialist can provide targeted exercises to address pelvic floor issues

Hip Pain & The Pelvic Floor Connection

Hip pain is a common complaint that can stem from various causes, including injury, arthritis, and muscle strain. However, one often overlooked factor is the connection between hip pain and the pelvic floor. Understanding this relationship can be crucial for effective treatment and pain management.

The Pelvic Floor: What Is It?

The pelvic floor is a group of muscles and tissues that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play a vital role in maintaining proper posture, pelvic stability, and overall core strength. When the pelvic floor is weak, tight, or imbalanced, it can lead to a range of issues, including hip pain.

How the Pelvic Floor Influences Hip Pain

• Muscle Coordination: The pelvic floor works in conjunction with the hip muscles and the core. If the pelvic floor is not functioning optimally, it can affect the alignment and coordination of the hip joints, leading to pain and discomfort.

• Compensation Patterns: Individuals with pelvic floor dysfunction may develop compensation patterns in their movement. For example, if the pelvic floor is tight, it can lead to overactive hip muscles, resulting in strain and pain in the hip region.

• Nerve Connections: The pelvic floor and hip region share nerve pathways. Dysfunction in the pelvic floor can lead to referred pain in the hips, where pain is felt in one area but originates from another.

• Postural Issues: A weak or imbalanced pelvic floor can contribute to poor posture, which places additional stress on the hips. Proper pelvic alignment is crucial for maintaining healthy hip function.

Addressing the Connection

If you're experiencing hip pain and suspect a pelvic floor issue, consider the following steps:

• Consult a Specialist: A physical therapist or pelvic floor specialist can assess your condition and provide tailored exercises to strengthen and relax the pelvic floor muscles.

• Focus on Core Stability: Engaging in exercises that promote core stability can enhance pelvic floor function, supporting proper hip alignment.

• Stretch and Strengthen: Incorporate stretches and strengthening exercises that target both the pelvic floor and hip muscles to improve flexibility and stability.

• Mindful Movement: Practice mindful movement techniques, such as yoga or Pilates, which emphasize body awareness and can help correct dysfunctional movement patterns.

Conclusion

Hip pain can significantly impact your quality of life, but understanding the connection between hip pain and the pelvic floor is a crucial step toward effective management. By addressing pelvic floor health, you may not only alleviate hip pain but also enhance your overall well-being. If you're struggling with persistent hip pain, consider seeking professional guidance to explore this often-neglected link.

For personalized advice and guidance on managing pelvic floor health, please don't hesitate to reach out to our clinic. We are here to support you on your journey to optimal pelvic health!

Stress & the Pelvic Floor: Understanding the Connection

Stress is an inevitable part of modern life, affecting us physically, mentally and emotionally. One often overlooked area where stress exerts a profound impact is the pelvic floor—a complex network of muscles, ligaments, and connective tissues crucial for supporting pelvic organs and maintaining bodily functions like urinary and bowel control. Understanding how stress influences the pelvic floor is essential for promoting overall health and well-being.

Physical Manifestations

When we experience stress, our bodies react by tensing muscles, preparing for perceived threats. This response is no different for the pelvic floor muscles. Chronic stress can lead to sustained tension in these muscles, affecting their ability to relax and contract properly. This can result in symptoms such as urinary urgency, frequency, or leakage, as well as difficulties with bowel movements.

Sexual Health

Stress can also impact sexual function through its effects on pelvic floor muscle tension. Heightened muscle tension in the pelvic floor can lead to discomfort or pain during intercourse, and may interfere with achieving sexual arousal or orgasm. Addressing stress-related tension in the pelvic floor is crucial for maintaining healthy sexual function and intimacy.

Emotional Well-being

Beyond physical discomfort, chronic stress and pelvic floor issues can affect emotional well-being. Individuals may experience anxiety, depression, or feelings of frustration due to ongoing symptoms. Understanding this connection allows for a holistic approach to managing pelvic floor health, addressing both physical symptoms and emotional impacts.

Managing Stress for Pelvic Floor Health

Managing stress effectively is key to promoting pelvic floor health and overall well-being. Here are some useful strategies to consider:

Mindfulness and Relaxation Techniques: Incorporate practices like deep breathing, meditation, or yoga into your daily routine to reduce overall stress levels and promote relaxation of the pelvic floor muscles.

Pelvic Floor Physical Therapy: Consult with our specialists for personalized exercises and techniques aimed at improving pelvic floor muscle function and reducing tension.

Healthy Lifestyle Choices: Maintain a balanced diet, engage in regular physical activity, and prioritize sufficient sleep to support overall health and resilience against stress.

Stress Management: Identify sources of stress and explore techniques such as cognitive-behavioral therapy, counseling, or lifestyle adjustments to effectively manage stressors.

Conclusion

Understanding how stress impacts the pelvic floor is essential for proactive pelvic health management. By addressing stress through a combination of relaxation techniques, physical therapy, and lifestyle adjustments, you can minimize the impact on your pelvic floor function and improve your  overall quality of life.

For personalized advice and guidance on managing pelvic floor health, please don't hesitate to reach out to our clinic. We are here to support you on your journey to optimal pelvic health!

Understanding PCOS and Pelvic Floor Health

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. It manifests through a variety of symptoms, including irregular menstrual cycles, excessive hair growth, acne, and difficulty with weight management. But there’s another aspect of PCOS that’s often overlooked: its impact on pelvic floor health.

The Connection Between PCOS and Pelvic Floor Health

PCOS can contribute to pelvic floor dysfunction in several ways. The pelvic floor consists of muscles, ligaments, and tissues that support the pelvic organs, including the bladder, intestines, and uterus. When these muscles are weakened or stressed, it can lead to a range of issues, from urinary incontinence to pelvic pain.

• Hormonal Imbalances: One of the hallmarks of PCOS is hormonal imbalance, particularly elevated levels of androgens (male hormones). These imbalances can affect the pelvic floor muscles, potentially leading to muscle tension and dysfunction.

• Insulin Resistance: Many women with PCOS also struggle with insulin resistance. This can lead to weight gain, which puts additional pressure on the pelvic floor, contributing to its weakening over time.

• Chronic Stress and Lifestyle Factors: PCOS often brings with it a range of stressors, from emotional to physical. Chronic stress and lifestyle factors such as poor posture or lack of physical activity can negatively affect pelvic floor health.

Symptoms of Pelvic Floor Dysfunction

Women with PCOS might experience various symptoms related to pelvic floor dysfunction, including:

• Urinary Issues: Frequent urges to urinate, difficulty starting or stopping urination, or urinary incontinence.

• Pelvic Pain: Discomfort or pain in the lower abdomen or pelvis, which can be chronic or intermittent.

• Sexual Dysfunction: Pain during intercourse or a feeling of heaviness in the pelvic region.

• Constipation: Difficulty with bowel movements or a feeling of incomplete evacuation.

Managing Pelvic Floor Health with PCOS

• Pelvic Floor Exercises: Regular exercises can strengthen the pelvic floor muscles. These exercises help improve muscle tone and support, alleviating some of the common symptoms.

• Physical Therapy: Specialized physical therapists can provide targeted exercises and techniques to address pelvic floor dysfunction. They can also offer advice on posture and body mechanics.

• Healthy Lifestyle Choices: Maintaining a healthy weight through balanced diet and regular exercise can reduce the pressure on the pelvic floor. Additionally, managing stress through mindfulness or relaxation techniques can be beneficial.

• Medical Interventions: For persistent symptoms, consult a healthcare provider. They may recommend hormonal treatments, medications, or other therapies to address both PCOS and pelvic floor issues.

• Education and Support: Understanding the link between PCOS and pelvic floor health can empower women to seek appropriate care and support. Joining support groups or forums can provide valuable insights and encouragement.

Navigating Menopause: Understanding Pelvic Health

As we journey through the stages of life, our bodies undergo profound changes, and one significant transition that many women experience is menopause. This natural phase typically occurs around the age of 50 and marks the cessation of menstrual cycles. Beyond the commonly discussed symptoms such as hot flashes and mood swings, menopause also brings changes to our pelvic floor health that deserve attention and understanding.

What Happens During Menopause?

Menopause is primarily characterized by hormonal shifts, particularly a decline in estrogen levels. Estrogen plays a crucial role in maintaining the health and function of various tissues throughout the body, including those in the pelvic floor. As estrogen levels decrease during menopause:

• Muscle Tone: The pelvic floor muscles, which support the bladder, uterus, and other pelvic organs, can weaken. This muscle weakness may lead to issues such as urinary incontinence, where leakage can occur during activities like coughing, sneezing, or exercise.

• Tissue Changes: The tissues of the pelvic floor may become thinner, less elastic, and more susceptible to pelvic organ prolapse. Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend into the vaginal space due to weakened support structures.

Managing Pelvic Floor Health During Menopause

Fortunately, there are proactive steps women can take to support their pelvic floor health during and after menopause:

• Healthy Lifestyle Choices: Maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports overall pelvic health. Adequate hydration is also essential for bladder function. Regular physical activity, such as walking, swimming, or yoga, can help maintain muscle tone and promote circulation.

• Pelvic Floor Physical Therapy: A pelvic floor physical therapist specializes in assessing and treating pelvic floor disorders. They can provide personalized exercises and techniques to address specific concerns, such as urinary urgency, pelvic pain, or prolapse symptoms.

• Discussing Symptoms with Healthcare Providers: Open communication with healthcare providers is crucial during menopause. They can offer guidance on managing symptoms, discuss hormone therapy options, or refer individuals to specialists as needed. Addressing concerns promptly can improve quality of life and overall well-being.

Empowering Each Other

Menopause is a natural phase of life, and understanding its impact on pelvic floor health empowers women to take proactive steps in maintaining their overall well-being. Let's continue to support each other by sharing knowledge and experiences.

If you have any questions or would like to share your journey with menopause and pelvic floor health, please feel free to reach out. Together, we can navigate this transition with strength and grace              

Preparing for Birth: Why Pelvic Floor Physical Therapy Should Be on Your Checklist

Bringing new life into the world is an extraordinary journey, filled with anticipation, joy, and, often, a whirlwind of preparations. Amidst the baby showers and nursery decorating, it's crucial not to overlook the importance of preparing your body for childbirth. One often overlooked but immensely valuable resource in this preparation is pelvic floor physical therapy.

Pelvic floor physical therapy isn't just for postpartum recovery—it's a proactive approach to optimize your pelvic health before birth. Here's why seeking pelvic floor therapy when preparing for birth should be on every expectant parent's checklist:

Understanding Your Pelvic Floor:

The pelvic floor is a group of muscles, ligaments, and tissues that support the pelvic organs, including the bladder, uterus, and rectum. During childbirth, these muscles play a crucial role in the birthing process, and preparing them can make a significant difference in your labor experience.

Addressing Pre-existing Conditions:

Whether you're experiencing pelvic pain, urinary incontinence, or pelvic organ prolapse, pelvic floor physical therapy can address these issues before they potentially escalate during childbirth. By identifying and treating any pre-existing conditions, you're setting yourself up for a smoother birth journey.

Learning Labor Strategies:

Pelvic floor physical therapists provide valuable education on labor strategies, including optimal birthing positions, breathing techniques, and relaxation exercises. These techniques not only facilitate a smoother labor but also empower you to actively participate in your birthing process.

Preventing Complications:

Weak or dysfunctional pelvic floor muscles can contribute to complications during childbirth, such as prolonged labor, perineal tears, or the need for instrumental delivery. Pelvic floor physical therapy focuses on strengthening these muscles, reducing the risk of complications and promoting a more efficient labor.

Postpartum Recovery:

Beyond childbirth, pelvic floor physical therapy continues to be essential for postpartum recovery. By investing in your pelvic health early on, you're laying the foundation for a smoother recovery and reducing the risk of long-term pelvic floor dysfunction.

A Supportive Environment:

Pelvic floor physical therapists offer a supportive and non-judgmental environment for expectant parents to discuss concerns, ask questions, and receive personalized care. Whether you're a first-time parent or adding to your family, their expertise and guidance can make a world of difference.

As you prepare for the miraculous journey of childbirth, remember to prioritize your pelvic health. Seeking pelvic floor physical therapy when preparing for birth isn't just about addressing problems—it's about empowering yourself with knowledge, strength, and confidence for the beautiful journey ahead.

Here's to a healthy and empowered birth experience!

Men’s Health Matters: A Focus on Pelvic Floor Physical Therapy

Men Have Pelvic Floors Too!

Pelvic floor disorders are often misunderstood to be primarily a women’s issue, especially during the pregnancy and postpartum years, but did you know that it’s common for men to suffer from pelvic floor issues as well? These symptoms can include pelvic pain, as well as urinary, erectile and bowel dysfunction, which can all significantly affect a man’s quality of life.

Common Issues in Men

Although vastly different than a female’s anatomy, the male pelvic floor is similar in that it consists of a group of muscles, nerves, and connective tissues that support the bladder, bowel and sexual function. Dysfunction in any of these areas can cause the following disorders:

• Pelvic Pain Syndrome: Chronic pelvic pain in men can be caused by muscle tension, nerve irritation or other factors.

• Urinary Dysfunction: Problems like urinary frequency, urgency, hesitancy, and incontinence.

• Erectile Dysfunction: Pelvic floor muscle tension or weakness may contribute to erectile dysfunction in some men.

• Bowel Dysfunction: Constipation, fecal incontinence, and pelvic floor dyssynergia (incoordination of pelvic floor muscles during defecation) can be caused by pelvic floor disorders.

Causes of Pelvic Floor Disorders in Men

As men get older, their pelvic floor muscles naturally weaken, which can lead to urinary incontinence or other issues. Additional risk factors include chronic constipation or coughing, obesity, or recently having prostate or pelvic surgery. All of these conditions or symptoms can put stress and pressure on the pelvic floor over time, leading to weakened muscles and pelvic floor dysfunction.

Physical Therapy Can Help

Thankfully, physical therapy is an equally effective treatment for addressing pelvic floor issues in men as in women. Consistent treatments and exercises can help men improve their pelvic muscle strength and control, increase blood flow, and reduce pain and discomfort. Pelvic floor PT can also help men regain bladder control, bowel control and even address erectile dysfunction.

Our physical therapists are specialized in treating men’s pelvic floor issues and use individualized treatments for all of our patients. This includes a variety of methods to assess and treat the pelvic floor muscles, including internal and external manual therapy techniques, exercises to strengthen or relax specific muscles, and education on lifestyle modifications and techniques to manage symptoms.

Optimizing Prostate Surgery Outcomes

Pelvic floor physical therapy is also extremely effective before and after pelvic or prostate surgery to help optimize outcomes and facilitate recovery. Rehabilitation can also help to mitigate the side effects of treatment for prostate cancer, such as urinary incontinence. A recent study has shown that men who have started pelvic floor physical therapy prior to prostate surgery had significantly less leakage at 3 months post-surgery than men who waited until after surgery to start physical therapy.

Pelvic floor physical therapy is a specialized and evidence-based approach to address a range of conditions for BOTH men and women, from pelvic pain to urinary incontinence. Our experienced and compassionate team is dedicated to providing personalized care to all of our patients!

In It Together: The Benefits of Partner-Assisted Birth Prep

The weeks leading to the upcoming birth of your baby are a profound journey, filled with excitement and anticipation. As we gear up for our Birth Prep Workshop this month, we want to touch on the benefits of preparing for this important milestone with a designated birth support partner. This person is often your significant other, but it can also be a family member or friend. Or, you can have multiple support people, as many couples opt to also have a doula present to provide additional guidance.

A Strong Support System

It's been well established that women who have continuous support during childbirth are more likely to have positive outcomes, including reduced labor times and decreased medical intervention. Your support person’s role in your labor and delivery is an important one, and their involvement can provide a powerful bonding experience for both of you.

Birth Prep Classes

Although there is a wealth of resources available to expectant couples, in-person birth prep classes are extremely useful in giving your birth partner the tools and confidence to provide you with the necessary support during the labor and delivery process. Topics often include logistical information from how to time contractions in early labor to what to pack for the hospital. But beyond the basics, there are so many invaluable ways your partner can provide emotional and physical support to create a more positive birthing experience.

If you are currently expecting, we hope that you will join us for our upcoming birth prep workshop. You will learn where the pelvic floor muscles are located and what they do during pregnancy and birth. You will also learn ideal body positions for different stages of labor and how to properly push to avoid tearing.

Communication & Expectation

Partner-supported birth prep typically involves writing a birth plan, in which couples can discuss worries or concerns, acceptable medical interventions, labor techniques, comfort measures, and post-birth preferences. Working together to communicate your goals and anticipate challenges can help prepare you and your partner for any bumps along the way.

Emotional Support & Encouragement

Partners who have been actively involved in birth prep are better equipped to provide emotional support during labor. Whether it's providing massage, counter-pressure, or offering reassurance to alleviate fears and anxiety, your partner plays a vital role in helping you cope with the intensity of childbirth.

Labor Positions and Hands-on Techniques

One of the main benefits of birth prep is learning effective partner-supported labor positions to lessen pain and discomfort, as well as advance labor to the next stage. Your partner can also learn hands-on techniques such as tissue stretching to lessen or prevent tearing.

Advocacy

Once you are in active labor, it may become difficult for you to advocate for yourself. It’s crucial that your trusted support partner can communicate your choices and preferences and make informed medical decisions on your behalf.

Postpartum Support

Birth prep extends beyond birth to equip your partner on how to best support you into the postpartum period, including recovery, newborn care, and the transition into your new role as a mom.