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.

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.

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.

Should I Start PFPT During Pregnancy?

A Strong Foundation

Postpartum is a natural time for women to seek out pelvic floor physical therapy (PFPT), but we are often asked by our patients if there are benefits to starting PFPT during pregnancy. The answer is YES-- PFPT during pregnancy is safe under the guidance of a certified pelvic floor physical therapist, and it can be extremely useful for reducing pregnancy-related symptoms and discomfort while preparing your body for labor, birth and beyond. Here at Movement Physio & Wellness, we are honored to support our expectant patients through this exciting time of change and transformation in their lives! Check out all of the ways PFPT can help you if you are currently expecting or are thinking about growing your family.

Pelvic Floor Muscle Training

Your pelvic floor physical therapist can help you build a strong foundation for your pregnancy by teaching you how to properly contract and relax your pelvic floor muscles. Training these muscles provides extra support for your growing baby and pelvic organs, while reducing urinary leakage and preparing your body for birth. Additionally, muscles that are fit and healthy before birth will heal more quickly and efficiently after birth.

Core & Hip Strengthening

As your center of gravity naturally shifts in pregnancy to accommodate your growing baby, this increased pressure can lead to tightness in your low back muscles and a weakened core. Therefore, stabilization of this area, as well as hip, glute, and low back strengthening are all incredibly important to help support your changing body structure. A pelvic floor physical therapist can provide you with safe exercises and stretches during pregnancy to activate these areas, which can reduce pain and improve mobility as your pregnancy progresses.

Preventing Injury

As your body changes during pregnancy, your pelvic floor physical therapist can utilize body mechanics to help you maintain correct posture and show you safe and gentle ways to move your body, from getting in and out of the car, to picking up objects off of the floor. Learning how to safely move prevents injury and helps protect your growing baby.

Learn Diaphragm Breathing

One of the cornerstones of PFPT is diaphragm breathing, which also happens to be a critical skill during labor and pushing.  This style of deep breathing relaxes your pelvic floor and promotes stability in your low back and abdomen, which helps you manage pain and pressure during labor and helps you effectively push your baby down the birth canal.

Labor Preparation

Your pelvic floor physical therapist can help build your confidence and prepare you for a successful delivery by showing you different positions for labor and birth, breathing exercises, and introducing other tools such as birthing stools and exercise balls. Pelvic floor PTs are also qualified to provide perineal massage as well as show you techniques to help prepare these fragile tissues for birth.

Prevention & Support Team

Most of all, initiating PFPT during pregnancy can prevent many issues you may  experience following birth, such as prolapse, urinary incontinence, and abdominal separation known as diastasis recti.  In addition, having a team of providers such as pelvic floor PTs, doulas, massage therapists and others can provide you with a strong network of support during this exciting period of life. We would love to support you during your pregnancy journey. Please feel free to reach out to us today for more information or to schedule an evaluation!

What is Prolapse & How do I Treat It?

A Common Pelvic Floor Disorder

Pelvic Organ Prolapse (POP) is when one or more pelvic organs begin to drop from their normal position, causing sensations of bulging, heaviness or pressure in the lower abdomen or genitals. This can occur because the pelvic organs (bladder, uterus, and rectum) are supported by a complex “hammock” of muscles, ligaments, and fibers that attach to the pelvis known as the pelvic floor. When the pelvic floor  loses tone or strength, it cannot properly support these organs and they can descend into the vaginal or rectal openings. POP is more common than you might think, with more than 50% of women experiencing some degree of it in their lifetime.

Although POP is more common in older women, it can affect women of all ages. Common risk factors include childbirth, genetics, frequent constipation, obesity, or prior hysterectomy.

Fortunately, there are many treatment options that can greatly improve the symptoms of POP, and in many cases, eliminate them. They include pelvic floor physical therapy, the use of pessaries (a medical device used to provide structural support), hormone treatment, and surgical intervention if necessary. If not treated, POP can negatively influence physical activity, self-image and ultimately quality of life, so it’s important to get help from a pelvic health specialist if you are experiencing symptoms!

Symptoms of Prolapse

Symptoms of prolapse can vary with severity, but can include the following:

• Constant feeling of heaviness in lower abdomen and genitals.

• An increase in pressure after being on your feet for a prolonged period or after heavy physical exercise.

• Feeling or seeing a “ball” or protrusion from the vagina.

• Discomfort or numbness during sex.

• Difficulty emptying bladder or bowel or leaking while sneezing or coughing.

Pelvic Floor PT and Prolapse

If you think you might have POP, a full pelvic floor physical exam is needed to determine the location of the pelvic floor weakness and what organs are affected. Pelvic floor PT can help normalize pelvic floor muscle tone and motor control, improve strength and support of the pelvic floor muscles, and ultimately alleviate POP symptoms.

Preventing POP

Of course, the best treatment for POP is prevention! 

• Keep your bowels moving, avoiding  straining and pushing on the toilet. Use a squatty potty and eat a diet rich in fruits and vegetables.

• Maintain an optimal weight

• During pregnancy, prepare your pelvic floor for birth with strengthening and stretching exercises.

• During postpartum, avoid lifting objects heavier than your baby for the first month after delivery. 

• During menopause, an estrogen dip can contribute to prolapse, so take extra care of your pelvic floor.

I had a c-section, do I still need PF PT?

The short answer is YES! Having a c-section does not necessarily mean that you are “saving” your pelvic floor. During a c-section your abdominal muscles were cut open, having a big impact on your core and your pelvic floor. There are 3 ways that your pelvic floor can still be affected after a c-section.

Pelvic Floor Tension

During pregnancy your pelvic floor muscles are naturally working hard to accommodate your growing baby. At the end of pregnancy, those muscles are working extra hard and without the natural stretch of a vaginal birth, they can stay tight. The pelvic floor muscles also tense up when you are in pain. A c-section plus nine months of pregnancy can lead to an overly tight pelvic floor. The tightness can lead to urinary incontinence, painful sex, difficulty with starting to pee and urinary urgency.

Scar Tissue Restrictions

There are seven layers of tissue that are cut during a c-section. One of these layers is called Superficial Abdominal Fascia. This layer is directly connected to the tissue around your urethra and scar tissue restrictions can lead to urinary issues including incontinence and pain.

Second Stage C-Section

Typically uncommon and only found in about 2% of births, second stage c-section occurs after the cervix has dilated and pushing has begun. Pushing produces a high amount of stress on the pelvic floor and can lead to pelvic floor issues postpartum, even if the outcome is a c-section.

Follow these steps to reduce the impact of a c-section

• Respect your healing time. You might feel better after 2-3 weeks but full healing time can be as long as 6-8 weeks.

• Move! Movement is key to recovery and can help improve scar healing. Start with gentle, pain free movements and short walks. Slowly build up your walks over 6-8 weeks.

• Breathwork. Breathing is a great way to wake up your core and lengthen your scar from the inside out. Diaphragm breathing helps you reconnect with your body and is the first step to deep core work and pelvic floor strengthening.

• Scar massage. Massaging your scar can help relieve tension and pain.

• Strengthen. Lifting anything heavier than baby is not recommended but progressive strengthening is important. Start with gentle pelvic floor, core and hip stability exercises that are low impact and low load.

Diastasis Recti - Do I Have It?

Diastasis Recti is a fairly common condition that affects pregnant and postpartum women. It occurs when the rectus abdominis muscles (commonly known as your six-pack muscles) separate during pregnancy from being stretched out for baby. When the tissue loses elasticity from being stretched too far out, the gap in the muscles doesn’t close as much as it should. This is Diastasis Recti. This condition can affect 60% of women postpartum but often resolves itself within 8 weeks. There are still 40% of women dealing with this six months postpartum.

Some of the signs and symptoms are:

• A visible bulge or pooch above or below the belly button.

• Softness or jelly-like feeling around your belly button

• Coning or doming when you contract your ab muscles

• Difficulty lifting objects, walking or performing daily tasks

• Pain during sex

• Pelvic, hip or low back pain

• Poor posture

• Urine leaking when you sneeze or cough

• Constipation

• Feeling weak in your abdominals

You can easily check yourself at home to see if you have Diastasis Recti. Follow these instructions:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Lift your shoulders slightly off the ground, keeping one hand behind your head for support. Almost like you are doing a sit-up. Look down at your belly.

3. Move your other hand above your belly button area, palms down and fingers towards your toes.

4. Use your fingers to feel for a gap in between your abs. See how many fingers can fit in between the gap between your left and right abdominals.

5. If you feel a gap of two or three finger widths and softness in your belly then it’s time to come in and see us! If left untreated then Diastasis Recti can lead to an umbilical hernia, increase in back pain, pain during sex, urinary incontinence, and pelvic or hip pain.

The great news is that this condition can be fixed with physical therapy, regardless of how long it’s been since you had a baby. Call the office to schedule an evaluation, 720-500-7450.

Pelvic Floor & Mental Health

October 10th is World Mental Health Day and often we don’t talk about the correlation between the pelvic floor and mental health. Mental health can play a huge part in our pelvic floor. Stress and worry can often cause us to clench our muscles. Tightening our pelvic floor muscles is a common stress reaction. When your pelvic floor muscles are too tight, it can cause constipation, painful sex, urgency and pelvic pain.

On the other hand, if you already have pelvic floor problems, then they can also impact your mental health. We typically think of these as just physical problems but not being able to control normal bodily functions can create stress and embarrassment. They are often unpredictable and can make daily life a bit more challenging. You might be anxious or depressed because your disorder disrupts your routine, your relationships and your ability to participate in activities.

Learning how to relax is not only good for your emotional health but for your pelvic health as well!

Top Tips for Relaxing Your Mind & Body:

Press Pause - If you are finding yourself in a stressful situation, take a break and come back to it when you are ready.

Exercise - Gentle exercise can help you relax, work away the stress, and help you take it easy on your pelvic floor.

Breathe In, Breathe Out - Take a few minutes to diaphragm breathe to help minimize stress.

Go Outside - Spending a few minutes outside can help both your physical and mental well being.

Listen to Music - Turning up the volume on your favorite music can turn down the noise from the outside world.

Step Away from Technology - Swap an hour of screen time for something that you enjoy like reading or playing with your furry friends.

Once you have found a way to target your stress levels, then you can begin to strengthen your weakened pelvic floor muscles. We can help with that! Call us to schedule an evaluation, 720-500-7450.

Postpartum Favorite Things

Preparing for postpartum life can be a little overwhelming. There's a list for everything a baby needs but not always a list for what moms need. We have put together a list of our favorite things for after birth.

Stool Softener - The first post birth poop might be a little painful, but you can get through it! Take a stool softener and drink plenty of water to help ease the pain.

Squatty Potty - The Squatty Potty helps align and open your bowel in a natural way so that there is less chance for straining. Anyone can use the Squatty Potty, not just postpartum moms.

Witch Hazel Pads - After pushing and straining during birth, hemorrhoids are fairly common. Witch hazel pads help with shrinking the blood vessels and can also help soothe your perineal area if you have stitches.

Perineal Spray - This spray acts as a local anesthetic to relieve any pain or discomfort from stitches.

Peri Bottle - Use with warm water and squirt toward vagina while you pee to dilute the urine so there's less stinging. You can also use it after to rinse off the area to keep from getting an infection.

Sitz Bath - A basin that sits over the toilet that helps ease vaginal soreness and any perineum swelling. It can also help with hemorrhoids or if you are recovering from an episiotomy.

Most importantly, Pelvic Floor Physical Therapy- We recommend coming in 4-6 weeks after delivery to start working on your postpartum body.

Was there something that you found helpful after delivery that isn't listed here? Please let us know! With new products coming out all the time, it's great to be able to add useful items to our list of recommendations to new moms!

Let's make sure to get your postpartum visit scheduled. Call us at 720-500-7450 for an evaluation.

Do You Have a Sudden Urge to Pee?

Beautiful weather in Colorado is here! Warm weather is the best for getting outside to run, bike, hike, fish and other fun activities in our beautiful state. To keep you cool and hydrated, there is a greater need to drink fluids or eat high water content foods.

If you are someone that experiences a sudden urge to pee, peeing more frequently, leaking or pain in your lower abdomen, then you might have noticed worsening symptoms recently. Below is a list of drinks and/or fruits that can cause your bladder to be irritated and make even minor symptoms unpleasant:

• Alcoholic beverages

• Apples and apple juice

• Cantaloupe

• Carbonated beverages

• Coffee (including decaf)

• Grapes

• Peaches

• Pineapple

• Tea

• Tomatoes and tomato juice

One of the most common triggers is acidic foods, like tomatoes or orange juice. Another common trigger is coffee because of the caffeine. Sometimes chocolate can be a trigger as well because of the caffeine. The most important thing to remember is that everyone's triggers are different and eliminating one or two of the items from the list above might make all the difference. Make a food diary and see if you can narrow down any!

If you are still experiencing any leakage or a sudden urge to pee, then it's time to make an appointment for an evaluation. We are here to help with those issues as well as any pelvic floor or orthopedic needs! Call us today to set up a phone consultation, 720-500-7450.