Category: Women’s health

The Signs of Pelvic Floor Dysfunction

Experiencing urinary problems? Pelvic Floor Dysfunction may be to blame.

When you’re experiencing urinary problems, there’s a high chance that a condition known as ‘Pelvic Floor Dysfunction‘ may be lurking behind the numerous symptoms that are frustrating, exhausting and embarrassing.

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What is the Pelvic Floor?

The pelvic floor consists of a group of muscles that form a bowl-shaped hammock, stretching between the pubic bone and the coccyx at the base of the spine. It is a fundamental structure, sitting at a slight tilt and performing several roles including strengthening the abdomen and back, stabilizing the core and controlling urination and defecation.

The pelvic floor holds many internal organs in place, among which are the lower intestine and bladder as well as the prostate in men and the ovaries and uterus in women. During childbirth, the pelvic floor must relax to allow the safe delivery of a baby.

When considering the sheer load of what must be physically supported as well as its many differing functions, the pelvic floor possesses impressive capabilities.

What is Pelvic Floor Dysfunction?

Pelvic Floor Dysfunction (PFD) is an umbrella term that indicates something has gone wrong with the pelvic floor muscles. Many problematic symptoms – including urinary issues – arise in the presence of this condition.

There are two forms of PFD, each dictated by the state of the pelvic floor.

The first form is referred to as hypotonicity (or low muscle tone) and results from weakness in the pelvic floor muscles. In this case, the muscles possess a poor level of contraction, often leading to pelvic organ prolapse (POP) as well as urinary and faecal incontinence and many other symptoms.

The second form of PFD is caused by hypertonicity, where the pelvic floor muscles are tense or tight and cannot fully relax. This can lead to voiding issues with the bladder and bowel as well as pain during intercourse and within the lower back.

PFD is a notable problem among new mothers – the condition registers as the most common complication of childbirth. In rare cases, PFD can be triggered by a sudden injury (e.g., a fall onto the perineum).

PFD can be surprisingly debilitating, often thanks to the interconnected nature of the fascia (connective tissues) within the pelvis. This means that an issue in one area of the pelvic floor has a good chance of impacting another.

For the majority of those with PFD, the problem has built up slowly as a result of multiple concurrent factors, with the condition only manifesting itself symptomatically when a high level of muscle weakness or tightness has developed.

Symptoms of PFD

PFD delivers numerous symptoms, many of which are painful and problematic. Symptoms of PFD develop so gradually that they’re often mistaken as part and parcel of getting older.

As a result, the issue may not be recognized by an individual for many years. Sometimes PFD is detected unexpectedly in a check-up (e.g., ultra-scan) for an entirely different medical matter.

PFD is most commonly associated with urinary incontinence but this is not always the case.

Other possible symptoms include pelvic pain, faecal incontinence, lower back pain, coccyx pain, difficulty sleeping, pain during intercourse, an inability to void or defecate fully, a general feeling of pressure within the pelvis, the urge to urinate frequently, repeated urinary infections and a weak urine stream.

PFD and Urinary Issues in Women

PFD afflicts both genders but not equally. Lifestyle factors such as partaking in high-impact sport, obesity or extended periods of sitting can increase PFD risk in both sexes. However, women are troubled by PFD much more thanks to the various strains and changes that the pelvis undergoes during a woman’s lifetime.

A common cause of PFD in females is childbirth. Over 30% of women experience injury to the pelvic floor during labour. Without adequate muscle training, the pelvic floor is often weak post-partum.

In later life, menopausal hormone changes can encourage PFD to develop. Over half of women over the age of 50 experience a degree of pelvic organ prolapse (POP).

Often, caused by weakness within the pelvic floor, POP allows an organ to shift and this causes issues by putting unexpected pressure elsewhere in the pelvis. Undergoing a hysterectomy will increase the chances of POP and PFD occurring.

On the other hand, significant POP can also be the reason why some women have a hysterectomy.

One of the stand-out symptoms of PFD in women is urinary difficulty. This can take the form of urinary leaks when coughing, sneezing and moving around (urinary incontinence) or difficulty emptying the bladder (urinary retention).

Urinary incontinence is frequently associated with decreasing oestrogen levels while urinary retention is caused by either an obstruction near the bladder or dysfunction of a bladder muscle.

These issues can be caused by POP, changing hormone levels, a tumour or uterine fibroids compressing the urethra or neurological damage that stems from a chronic illness such as diabetes or multiple sclerosis. Occasionally, a retroverted gravid uterus can cause urinary retention post-partum.

The bladder itself can prolapse within the pelvis. When this occurs, it is medically referred to as a cystocele. The fallen bladder then presses against the front vaginal wall, causing a feeling of heaviness. Bladder prolapse can occur solo or in conjunction with uterine or rectal prolapse and this is usually determined by the overall condition of the pelvic floor.

Around a quarter of women will develop PFD but sadly, due to lack of awareness on the condition and the embarrassment that accompanies tackling the problem, only a small proportion actually seek treatment.

Treating PFD and Urinary Issues with Osteopathy

As osteopaths, it is frustrating to know so many women unknowingly develop PFD and then go on to experience its unpleasant side-effects while avoiding assistance thanks to embarrassment.

This is especially true when we know that the condition is easy to diagnose and responsive to the appropriate treatment. PFD cases either disappear or significantly improve with manual therapy and rehabilitation advice, including osteopathy.

Which specific form of PFD has arisen is diagnosed via its symptoms and from which organ the issues originate from.

If you suspect PFD, do not let embarrassment stop you from seeking help. This is important for the longer PFD is left unmanaged, the more treatment is usually needed.

For example, urinary retention is very uncomfortable and, if not addressed, it can be dangerous too. When the bladder cannot empty sufficiently, this can cause renal damage long-term and then both issues require treatment.

To obtain an accurate diagnosis, your osteopath will find it helpful to know your medical background as well as what symptoms you are experiencing. PFD can be caused by other issues so be sure to give as much detail as you can.

50% of people with constipation also have PFD, caused by the constant strain during defecation. By remedying one issue, even if it may seem unrelated, you may also address PFD.

Upon consultation, your osteopath will want to establish what issues, if any, are present within your pelvic floor. You may be asked to breathe, sit, stand and walk within the clinic as moving around helps pinpoint posture issues that could be negatively affecting your pelvic floor.

Your osteopath may also seek to identify muscle trigger points and tight connective tissues that add to your discomfort. Further insight can often be revealed by an internal examination as this allows both the strength and tightness of the muscles in the pelvic floor to be fully evaluated.

Following diagnosis of PFD, your osteopath can develop a rehabilitation plan, which is tailored specifically to remedying the exact form and severity of PFD that you have as well as any associated issues that may also be lingering.

In many cases, simply restoring a higher level of mobility and movement proves enormously beneficial.

This is usually gained through, breath retraining, posture re-training combined with home exercises designed to either strengthen or relax the pelvic floor muscles as required.

In addition, your osteopath may prescribe dietary changes to reduce overall pain and enhance your rehabilitation as you work on the physical elements of your programme.

They may also introduce manual massage or myofascial release into your plan as well as the use of a transcutaneous electrical neural stimulation (TENS) machine or the use of biofeedback sensors.

However your osteopath guides you through rehabilitation therapy, the overall aim will be to combat PFD by restoring healthy function in your pelvic floor.

Your osteopath will also be able to advise on lifestyle habits and either offer direct training or point you in the right direction for other helpful techniques such as meditation, yoga, acupuncture and deep breathing.

Combined, an osteopathic rehabilitation programme can significantly enhance your overall well-being as well as empower you to not let PFD affect your life and lifestyle for good.

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Coccyx Pain – My Tailbone Hurts to Sit

Ouch! Has sitting down become uncomfortable? It could be your coccyx…

To sit down, to take a seat, to make yourself comfortable, to take the weight off one’s feet – it all sounds so inviting and oh-so-good, until it actually hurts to do so. If you’ve found yourself saying ‘I’d rather stand thanks’ just a little too often lately, it’s possible you’re dealing with an uncomfortable condition known as coccydynia.

This term relates to a range of symptoms including tenderness, stiffness and pain, which all stem from the tailbone and have the potential to make sitting a day-to-day nightmare.

Coccydynia usually manifests itself as a relentless ache within the lower back as well as sharp pains that radiate from the area as you try to stand upright from a seated position or bend forward.

In some cases, shooting pains are also felt down through the legs as well as around the hips and anus or backside. For women, the pain of coccydynia can be prominent during intercourse and menstruation.

Tailbone pain typically lasts a few weeks but, when the issue is not addressed sufficiently, symptoms often last far longer. Coccydynia can therefore become a long-term condition with pain that peaks and troughs in correlation with what’s going on in your lifestyle.

Despite how prevalent a condition tailbone pain is, many sufferers simply shuffle around in their seats and put up with the ongoing discomfort. This is partly because of an assumption that lower back pain is an inevitable part of working long hours behind a desk or that aches and pains are simply part of getting older.

However, if you’re prone to thinking that long-distance travel is only bearable with high-class, squidgy seats beneath you or, better still, you’d ‘rather stand thanks’, coccydynia may be the reason why sitting has become so noticeably uncomfortable.

Want To Talk About Your Pain?

What Is The Coccyx And What Does It Do?

Difference between male and female hips.

The coccyx is a triangular bony structure, composed of three to five small bones that are located together at the base of your spine. Also known as the tailbone, the coccyx serves as a framework for several pelvic muscles and ligaments to attach themselves to.

In doing so, this provides much-needed stability and support for the contents of the pelvis, including the bowel and urogenital organs, which would otherwise weaken the pelvic floor.

Additionally, the coccyx possesses the ability to move slightly. Albeit possessing a limited amount of flex, the coccyx can move when the nearby pelvis, hips and legs are in motion as well as during childbirth.

Although the overall purpose of the coccyx is modest, if all is not well here, the repercussions can be painful for this area is generously populated with nerves. It is unlikely you will fail to notice an injury to the coccyx. This is particularly true if you are prone to long periods of sitting.

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What Causes Coccydynia?

There are numerous causes for coccydynia, some of which bring the condition on suddenly while others gradually lead towards the problem.

Within our osteopathic clinic, it is generally those who have noticed sudden tailbone pain that we see most often. Primarily, this is because cases of coccydynia that bring on severe pain – which previously didn’t exist – usually result from physical trauma to the lower back.

This may occur during sport or, most usually, a slip and hard fall onto where the coccyx resides. Around 50% of coccydynia cases occur thanks to unexpected injury and there’s nothing quite like sudden, sharp pain to encourage a visit to a healthcare specialist. When it is slippery outside, we tend to get busy! These traumatic injuries can include a fracture to the coccyx!

For women, the possibility of developing coccydynia is up to five times higher than men. Because a woman’s pelvis is broader, the coccyx is more exposed and subsequently more vulnerable to injury.

Furthermore, the nature of a woman’s pelvic anatomy leads to a natural inclination for more weight to be placed upon the tailbone during sitting, the load of which increases the likelihood of experiencing pain.

Additionally, a woman’s pelvis endures a great deal of strain during childbirth while both the sacrum and coccyx move during delivery. This can overstretch the muscles and ligaments attached to the coccyx. Although helpful during childbirth, this can result in postnatal discomfort.

Other possible causes of coccydynia include natural wear and tear as well as osteoarthritic conditions as we get older, repetitive strain injuries from repeated movements, being either over or underweight, possessing an unusual curvature within the spine (known as scoliosis), infection within the lower back or a cancerous tumour located close to the coccyx.

It is often patients with these additional issues that we do not see as readily in our clinic for it is common for their tailbone pain to develop gradually and thus, mistaken as a nuisance that is simply to be endured.

Interestingly, many cases of coccydynia are entirely preventable for they simply result from poor ergonomics – like sitting postures or inadequate lifestyle choices. Long periods of sitting, cheap office furniture, insufficient movement and a lack of strength within the core muscles are all factors that can lead to coccydynia and then keep the resulting pain going, unnecessarily, for years afterwards.

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How Can I Tackle Tailbone Pain?

Many solutions exist for remedying tailbone pain and these are usually dictated by what has initially caused the issue.

Our first recommendation is to acknowledge the problem and seek an expert diagnosis as soon as possible. You can obtain this either via your doctor or an osteopathic specialist. Ignoring pain, particularly if there is a genuine injury present, can lead to exasperating the issue further as well as prolonging the time that it will take to recover.

By establishing exactly what is causing your discomfort, you will be able to receive medical guidance and precise treatment that is tailored specifically to you rather than working through several strategies that could prove fruitless and frustrating.

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Osteopathic Solutions For Coccydynia

Call us biased but we genuinely believe that an osteopathic approach is the most effective way to rid yourself of troublesome coccydynia. Not only is osteopathy a hands on specific treatment geared for solving the likes of tailbone pain, it is fully natural and does not require drug-based treatment.

Avoiding drug-based treatment allows you to side-step recurrent trips to the local pharmacy as well as a whole array of unwanted side effects that are usually offered up by pills. Impressively, osteopathy has been demonstrated to be more effective, in the long-term, than treatment via corticosteroid injections.

Not only is an osteopath able to establish the position of both your spine and pelvis, they can also physically assist you to gently realign and therefore counteract the cause of your pain.

Diagnosis is achieved via a full medical history and extensive and thorough examination of the whole body – with particular interest around the pelvis, inclusive of the spinal joints, muscles and ligaments that have a relationship and connect to the coccyx . Not only does this pinpoint how coccydynia has developed, it can also begin reducing the stress on and around the lower back.

Most osteopathic therapies will then move into soft tissue manipulation, gentle stretches and mobility and fascial release techniques. For greater healing, your osteopath may also recommend an internal assessment of the pelvic floor muscles and coccyx.

Combined, osteopathic strategies offer a powerful yet natural solution for solving the irritating pain that results from coccydynia. Additionally, your osteopath will also be able to offer detailed insight into how the condition developed and therefore how you can prevent a future reoccurrence.

Are you sitting comfortably? If not, why not let Focus Osteopathy show you how?

It’s Time To Get Help

What’s The Best Position To Sleep When Pregnant?

Is pregnancy keeping you awake at night?

It doesn’t have to. Osteopathy and many other things can help.

There are many reasons why you might be having trouble sleeping whilst being pregnant.

Not least the anxiety that comes with becoming a new mother and wondering how you will cope with your new responsibilities – or get the baby out in the first place.

But the most common reason for lack of sleep during pregnancy is the physical aches and pains accompanying carrying a tiny human in your belly.

Experiencing abdominal and pelvic pain during pregnancy is generally nothing to worry about as it’s part of the process as your body changes to accommodate your growing baby.

These pains can regularly stop you from getting a good night’s sleep, which isn’t great for you or your baby.

But what can you do about it?

More Blogs From Focus Osteopathy:

What Pelvic Floor Exercises Should I Actually Be Doing?

How Can I Relieve My Pelvic Pain During Pregnancy?

Pregnancy: Dealing With Back Pain When Sleeping

**What Causes Pain (And Keeps You Awake) During Pregnancy?**

Woman having difficulty sleeping due to pregnancy

Certain kinds of pain during pregnancy are expected, and the following types of pain pose no risk to you or your baby, even though they keep you awake at night:

Round Ligament Pain

Mostly, the symptoms include a sharp, intense pain while changing position when sleeping or lying down.

However, round ligament pain may also appear dull and lingering.

This kind of pain occurs due to the two large ligaments that extend from the uterus to the groin, which get stretched due to the growth of the uterus leading to discomfort.

In most cases, round ligament pain appears in the second trimester and is considered benign.

Osteopathy can help with this and other types of pain that can become bothersome during pregnancy.

Gas And Constipation

As your progesterone levels increase during pregnancy, this can lead to developing more digestive issues.

As the hormone levels rise, the GI tract’s function can be affected, and the digestion of food slows down. It can make you feel like food is lying in your stomach, making it difficult to relax and get to sleep.

To prevent digestive problems during pregnancy and to get a better night’s sleep, you should aim to consume more food that is rich in fibre.

In addition, increase your water intake, and ensure you’re getting enough gentle exercise.

Braxton Hicks Contractions

Also known as “practice contractions”, these pains are more of a discomfort than anything serious. But they can contribute to sleepless nights in your final trimester.

The symptoms are the contraction of the stomach muscles that makes the stomach feel hard and tight. But it is essential to know the difference between actual contractions and Braxton Hicks.

True contractions last longer, happen closer together and cause more severe pain. They can also cause you to feel breathless, making it difficult to continue any activity.

Generally, if you can continue doing any activity during the contraction, it is likely to be Braxton hicks. Since this type of contraction is more likely to occur because of dehydration.

Staying well hydrated can help to control the Braxton Hicks contractions and help you get a night’s sleep.

How To Sleep Soundly During Pregnancy

Multiple photos showing comfortable sleeping positions during pregnancy

Sometimes, there is no real reason for not being able to sleep during pregnancy. Other than it’s just challenging to get comfortable when you have a big baby bump to contend with.

But as we’ve already mentioned, sleep is vital for you and your growing baby.

So, what can you do to ensure you get a good night’s sleep, and what is the best position to sleep when pregnant?

Right?

Left?

Side?

Back?

There are so many things to consider when pregnant that it can become overwhelming. Sometimes, that alone is enough to keep you awake at night.

But there are some things to consider when deciding how to sleep when pregnant.

For example, most doctors agree that sleeping on your side is the best position to sleep when pregnant.

Why? Because it is likely to limit blood flow to the uterus and, therefore, the safest position for your baby.

It’s highly unlikely, but previous studies have suggested that sleeping on your back when pregnant can negatively affect your pregnancy, particularly in the latter stages.

But should you sleep on your left or right side?

Again, small studies suggest that the best position to sleep when pregnant is to lie on your side and choose your left side.

There are a couple of reasons for this preference for the left side. Most notably, the large vein that carries blood and oxygen to your baby – the IVC (inferior vena cava) – is on your right side. So it stands to reason that if you sleep on your right side, you could potentially reduce the blood flow inside this all-important vein.

Sleeping on your left also reduces any unnecessary pressure on your liver.

However, all the risks associated with sleeping on your right side are small (some studies suggest zero risk for left or right-sided sleeping).

It comes down to personal preference and the position you feel most comfortable. There are risks associated with lack of sleep during pregnancy, so you must weigh the pros and cons.

However, if you slept on your back or front before pregnancy and found side sleeping uncomfortable, there are some things you can do to make it more comfortable, such as putting a pillow between your knees or investing in a pregnancy pillow – a long pillow that can be used to support your bump and to put between your legs to offer additional support and comfort.

Important Information

Young woman suffering from pregnancy pain

Apart from those mentioned above, there are many other reasons to experience sleepless nights and discomfort during pregnancy that are not serious.

These include sensitivity to certain foods, stomach infections, and a growing uterus. All can cause abdominal pain of some kind but are not serious.

But some types of abdominal and pelvic pain can be serious during pregnancy.

While most women that have pain during pregnancy go on to have healthy pregnancies.

There are situations where abdominal pain that wakes you up in the middle of the night requires medical attention:

Miscarriage

Sadly, miscarriage is among the most common reasons for termination of pregnancy, with around 20% of pregnancies ending in miscarriages.

Also medically termed as spontaneous abortion, a miscarriage is most likely to happen during the first 13 weeks of getting pregnant.

Some of the symptoms of this condition are regular contractions ranging from 5-20 minutes.

In addition, bleeding accompanied with or without cramps, back pain ranging from mild to severe, discharge of clots or tissue material from the vagina and a sudden lack of other pregnancy signs.

Ectopic Pregnancy

This is a less common condition but does happen in 1 of 50 pregnancies when the egg implants outside the uterus.

In most situations, it implants in the fallopian tube. Ectopic pregnancies cannot be continued and need immediate medical care.

When women experience an ectopic pregnancy, they feel intense pain accompanied by bleeding anywhere in the 6 to 10^th week of pregnancy.

Women at high risk of ectopic pregnancy have endometriosis, have an IUD when conceived, have had an earlier ectopic pregnancy or have undergone tubal ligation.

Urinary Tract Infection

One of the more common causes that pose a serious health risk during pregnancy is a UTI (urinary tract infection).

While it is easily treatable, it can cause pregnancy complications if neglected.

The symptoms include a burning sensation when urinating and discomfort and pain in the lower abdomen area, which is likely to keep you awake at night.

Preeclampsia

When a pregnant woman experiences preeclampsia, there is a rise in blood pressure and an increase in protein in the urine around the 20th week of pregnancy.

Some of the symptoms will include pain in the abdomen, below the right ribs, and other signs indicative of preeclampsia.

These can consist of a build-up of excess pressure in the abdominal region, vomiting and nausea etc. can occur as well. This condition requires urgent medical attention.

Placental Abruption

Another dangerous medical condition is placental abruption, resulting in the placenta separating from the uterus before the baby’s birth.

The main symptom of this condition is that the stomach feels very hard to the touch, is painful and remains like this for a long time.

Additional symptoms are premature water breakage or discharge of bloody fluid with pain and discomfort in the abdomen and back pain.

If you have any of the following symptoms along with pain in the abdomen and discomfort, you should seek medical attention and get checked over:

Intense pain that persists for an extended period
Developing fever accompanied by chills
Unusual vaginal discharge
Feeling light-headed and dizzy
Nausea and vomiting
Experiencing pain while urinating
Spotting or bleeding of any type

Can Physical Therapy Help?

Yes, physical therapy is one of the most effective ways to ease your pain during pregnancy.

Here at Focus Osteopathy we specialise in supporting soon to be mums in every step of their pregnancy.

We can help you feel better with a simple, natural recovery plan that gets to the core of what is causing your pain.

Our specialist team are experienced in treating pregnancy-related musculoskeletal pain.

You can book a FREE Discovery Session with us where we will be able to find the cause of your pain and give you advice on how to have a better nights sleep.

Osteopathy treatment can help with your pain, which will help you sleep better, move better and feel better.

What Pelvic Floor Exercises Should I Actually Be Doing?

Would you like to strengthen your pelvic floor muscles but are unsure how to do it?

The pelvic floor muscles are the large muscles you feel when you try to control the urine flow from leaving your body. Depending on how well you can control the flow is an indication of how strong your pelvic floor muscles are.

If you have weak pelvic floor muscles, doing pelvic floor exercises (or consulting with a women’s health specialist) is vital.

We can help you strengthen the muscles and prevent genitourinary problems like urinary incontinence and pelvic organ prolapse.

But it’s important to remember that weak or overly tight pelvic floor muscles aren’t just a problem for women. Research also suggests that improving pelvic floor function enhances male sexual function, and pelvic floor therapy can treat and prevent erectile dysfunction.

More Blogs From Focus Osteopathy

The Effects Of Postpartum: What You Need To Know

How To Strengthen The Pelvic Floor

Why Does My Hip Pain Linger After Pregnancy

What Is A Pelvic Organ Prolapse?

Pelvic organ prolapse is a non-life threatening medical condition where one or more of your pelvic organs drop down from their rightful place into the vagina. The organs a pelvic organ prolapse can affect include the bladder, bowel, uterus, and the top of the vagina.

Women with pelvic organ prolapse can sometimes pass urine or defecate unintentionally and experience pelvic pain, pressure, painful sex and/or a reduction in sexual sensations in the vagina.

What Causes Pelvic Organ Prolapse

Pregnant woman who is at risk of pelvic organ prolapse

Several factors put stress on and weaken the pelvic floor muscles and contribute to the development of pelvic organ prolapse, including:

Gaining excessive weight or obesity
Vaginal childbirth and pregnancy
Undergoing pelvic surgery, including a cesarean delivery
Frequent sudden movements like sneezing/coughing/ laughing
Genetic predisposition (As some people are born with a greater risk of developing pelvic floor muscle weakness than others)
The ageing process (As we grow older, the pelvic floor muscles weaken along with those in the anus and rectum. A decrease in estrogen levels in women can also lead to pelvic floor muscle weakness)
Contact sports of any kind
Lifting heavy weights
Running and jumping

How To Locate The Pelvic Floor Muscles

The pelvic floor muscles are a sling-like group of muscles that stretch from the pubic bone to the tailbone. Locating the muscles is relatively easy.

For example, when sitting on the toilet, interrupt the urine flow (only to be done to find the muscle group and not habitually, as it could lead to medical issues). When you interrupt the flow, the muscles that you feel squeezing are your pelvic floor muscles.

Another option to help locate them is to place a finger inside your vagina and squeeze the muscles, which should lead to pressure on your finger. Again, the muscles within the vagina that lift and squeeze and put pressure on your finger are the pelvic floor muscles.

But what can you do to strengthen the pelvic floor muscles and prevent pelvic organ prolapse?

Pelvic Floor-Strengthening Exercises

Kegel Exercises

These exercises are also known as pelvic floor exercises and help build stronger pelvic floor muscles. They allow you to lead a more enriching sex life with improved orgasms and prevent you from suffering urinary and fecal incontinence.

Strong pelvic floor muscles also ensure that the bladder, uterus, and bowels don’t drop down within the vagina, the medical condition referred to as “pelvic floor prolapse”.

How To Perform Kegel Exercises

You can do Kegel or pelvic floor exercises by lifting/holding and relaxing the pelvic floor muscles. Begin with a limited set of exercises (lift/squeeze/relax) for 3-5 seconds. Over time, aim to increase the duration and number of sets in every session. With practice, you should aim for 3-4 sets of exercises every day.

Begin each exercise with a lift and hold for 3-4 seconds, followed by resting for the same number of seconds. Initially, do this five times continuously and consider that one set (later, with practice, you can raise that to 10 repetitions).

After doing the exercises at least twice a day for a while, you should start to see some improvement. When you do, you can start to increase the duration of lifting/holding/relaxing and the number of sets and times per day that you do them.

For example, when you start, hold/lift and relax for 3 seconds, building gradually to 4 seconds and with practice, 5 seconds. Then slowly raise the number of exercises from 5 – 8 to 10 in each set and increase the frequency of your daily pelvic floor muscles from twice to three times per day.

The great thing about these Kegel exercises is that you can do them standing, lying, or sitting down. Although, if you have weak pelvic floor muscles, it would be better to start out lying down.

Also, doing them first thing when you wake up in the morning and the last thing at night before sleep is an excellent way to make them part of your daily routine.

One thing to note is that you should never hold your breath when you do Kegel exercises. Instead, breathe outwards as you perform the exercise.

Also, try not to squeeze another muscle group – like the stomach, back, thighs or buttocks – while you perform the exercises. If you feel these muscle groups squeezing, you’re not performing the Kegel correctly.

Lastly, while there are plenty of advertisements online and in the media about specialised Kegel equipment, most are not worth the investment, so do not fall for the over-hyped marketing.

You can perform pelvic strengthening exercises without any equipment whatsoever.

As with any exercise routine, do not expect to see results overnight. It takes time and effort to increase strength and endurance. However, most women report a noticeable improvement in their symptoms around the 12-week mark when they do the exercises daily.

Happy Baby

Start lying on your back with your knees bent at a 90-degree angle.

Raise your knees up and forward towards your abs – with the bottom of your feet facing the sky.

Then grab onto the soles of your feet and widen your knees slightly, as far as is comfortable and feel the stretch.

Rest in this position for as long as possible while taking deep, relaxing breaths in and out – to calm your nervous system and relax your pelvic floor muscles.

Another great way to ensure that you have strong and healthy pelvic floor muscles is to take up Pilates.

Pilates improves your mobility and flexibility, builds your total-body strength, and alleviates unnecessary stress on your joints AND strengthens the pelvic floor muscles.

Contact Us

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Here at Focus Osteopathy we want to help you!

We have a team of specialists waiting to speak, if you are struggling or need help with your pelvic floor exercises don’t hesitate to get in touch.

We have offer a number of complimentary healthcare services designed to empower you and change your life.

Not sure if we’re the right fit for you? Book a Free Discovery Visit Here. We will be able to provide you with the help that you need.

How Can I Relieve My Pelvic Pain During Pregnancy?

Is pelvic pain ruining your pregnancy?

Would you like some tips on how to alleviate the pain?

Pregnancy can be one of the most joyous occasions in your life. But while there is great excitement about eventually meeting your new baby and becoming a mother, it can also be physically exhausting, especially in the third trimester and the later stages of your pregnancy.

Plus (although most are minor), very few women are lucky enough to enjoy pregnancy with zero side effects.

In most cases, there is usually some heartburn and indigestion, lower back, foot ankle and knee pain, and digestive symptoms, but the most common complaint amongst pregnant women is pelvic pain.

Studies show that around 70% of women suffer pelvic pain at some stage of their pregnancy.

During pregnancy, pelvic pain symptoms include pain in the pelvic region, hips, and lower back area.

There may be other symptoms, including groin pain, clicking noises around the hips and pelvis, and the pain may worsen when you climb the stairs, roll over in bed, walk long distances or on uneven surfaces and getting out of the car.

We also refer to this type of pain as Pelvic Girdle Pain or PGP – a catch-all term that describes pain in the front of the pelvis as well as pain that radiates down into the hips and legs, buttocks, and SI (sacroiliac) joints.

One type of pelvic pain can be referred to as symphysis pubis dysfunction (SPD), although we don’t tend to use that term anymore.

But most importantly, it can be super painful and interfere with all aspects of your life and enjoyment of your pregnancy.

But don’t worry. Although it’s normal to worry in pregnancy, pelvic girdle pain doesn’t affect your growing baby – they sleep soundly right through it.

You’re the only one who can feel the pain and discomfort.

So, what’s going on inside your body to cause so much pain?

To help you make sense of PGP and pelvic pain during pregnancy, in this blog, we examine the causes and the symptoms and explore what you can do to fix them.

More Pregnancy Blogs From Focus Osteopathy
Pregnancy: Dealing With Back Pain When Sleeping
How To Strengthen The Pelvic Floor
How does our modern lifestyle affect posture?

What Causes Pelvic Pain In Early Pregnancy?

If you’re still in the first trimester, it might be a surprise to have pelvic pain so soon into your pregnancy.

But rather than being anything to do with the baby, pelvic pain in early pregnancy is more likely due to the release of hormones.

Specifically, when you become pregnant, your body produces Relaxin (a hormone).

Relaxin helps the ligaments and tendons in your pelvic region become more flexible to accommodate your baby and growing womb and later enable childbirth.

But apart from the role played by Relaxin in softening/stretching the ligaments, your expanding baby bump is also responsible for altering the weight distribution in your body, especially when moving.

The shift in weight distribution can lead to pain in the pelvis and hips because your body continues to produce Relaxin throughout your pregnancy.

So, as your pregnancy progresses and the production of Relaxin increases, so does the likelihood of your pelvic pain intensifying.

What Causes Pelvic Pain In The Later Stages Of Pregnancy?

Pelvic pain in the later stages of pregnancy in the 2^nd and 3^rd trimester, from 12 weeks onwards, can also be due to the continued production and release of the hormone Relaxin.

Production of this hormone continues throughout pregnancy and intensifies just before childbirth – further loosening the tendons and ligaments in preparation for your baby’s arrival.

But apart from the role played by Relaxin in weakening/stretching the ligaments, your expanding baby bump is also responsible for altering the weight distribution in your body, especially when moving.

In addition, your growing baby can also impact your posture and change how you walk – all of which contribute to pelvic pain.

Once the process of the baby dropping in preparation for labor happens (the baby automatically shifts further down into the pelvis) around 2-4 weeks before delivery, pelvic pain can intensify. Why?

The baby dropping into the pelvis, results in additional stress, widening and pressure on your muscles, joints, and bones in the pelvic area and lower back.

Because when lightning occurs, your baby’s head causes stress and pressure on your muscles, joints, and bones in the pelvic area and lower back.

However, although it can be uncomfortable, the good news is that this symptom signifies that you won’t have to wait too much longer to meet your new baby.

How To Alleviate Pelvic Pain During Pregnancy

As with most things in pregnancy – like headaches and other minor aches and pains, it is best to avoid pain medication wherever possible to prevent any harm to your developing baby.

But there are many ways to alleviate pelvic pain in pregnancy without reaching for pain pills. However, you should always consult your doctor before embarking on any new course of treatment.

Physical therapy is the most effective way to treat pelvic pain during pregnancy. But here are some of the other ways you can alleviate the discomfort:

Pregnancy-support aids

Several pregnancy-support aids that are available to buy online can help support your growing bump and make your pregnancy more comfortable.

These include compression pantyhose and belly bands. Compression pantyhose help by compressing your legs and feet – which tend to swell during pregnancy.

They also help to lift and offer support to your belly during different stages of pregnancy – to take the pressure off your pelvic area, lower back, and hips.

Pregnancy “Belly bands” serve a similar purpose and raise your bump while providing support to the pelvic and lower back areas, both of which are highly susceptible to pregnancy-related pain.

Prenatal massage

Having a professional prenatal massage can help reduce pelvic pain by relieving stress and tension, improving blood circulation, and reviving the ligaments and muscles that work so hard during pregnancy.

When your circulation improves after a massage, you will feel less discomfort and hopefully get a better night’s sleep.

This added benefit is especially helpful because good quality sleep reduces pain levels. First, however, make sure you choose a qualified and experienced prenatal massage therapist with extensive experience in maternal care.

Their knowledge of how much pressure should or should not be applied – and what massage oils and essential oils are safe to use during pregnancy – ensures the safety of you and your unborn child.

Stretching exercises

If your doctor has said it’s ok for you to exercise (within certain prenatal limits, of course), then specific stretching movements and exercises can be hugely beneficial to treating and preventing pelvic pain during pregnancy.

Stretching can help to relieve some of the discomfort and pain in the early stages of your pregnancy.

However, before embarking on an at-home stretching routine, we recommend you consult with a Physical Therapist to learn specific safe movements for the hips, pelvic area, back, and stomach.

For example, pelvic tilt exercises can reduce lower back and pelvic pain by helping to improve your posture and strengthening your muscles and ligaments.

You may also want to try a Prenatal Pilates or yoga class with a range of low-impact moves that can help you treat and prevent pelvic pain.

Low-impact exercise can also improve your sleep. It may also contribute to easier labor and delivery and help you recover faster after the birth.

How Physical Therapy Treats Pelvic Pain During Pregnancy

When pelvic girdle pain affects your ability to move around without pain, it can detract from the enjoyment of carrying your baby and being pregnant.

The pain can also keep you awake at night, which isn’t healthy for you or your baby.

So, it’s a good idea to seek treatment for the pain rather than just endure it, so you can get back to enjoying your pregnancy and give your baby the best start possible.

We evaluate your symptoms, find the root cause and work with you to reduce the pain and prevent it from reoccurring.

The treatment for pelvic pain during pregnancy is specific to your set of symptoms and the stage you’re at in your pregnancy.

But is likely to include a combination of manual joint and muscle manipulation and therapeutic stretching and strengthening exercises – all of which are 100% safe during pregnancy.

After treatment, you can look forward to finally being able to “glow” through the rest of your pregnancy and enjoy every moment of this precious time in your life.

Not sure whether Physical Therapy is right for you at this stage of your pregnancy?

Why not book a free consultation with one of our women’s health specialists?

We offer all patients a free, no-obligation, 30-minute consultation to discuss their PGP and pelvic pain during pregnancy issues and get immediate advice from a trained physical therapist, either over the telephone or in the clinic.

Book yours now.

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How To Strengthen The Pelvic Floor

Are you one of the many women in Australia who suffers from a weak pelvic floor? We can help you, click on this blog to find out more.

True or false – Top 12 nutrition questions answered!

Short answer: False
Although egg yolks are a major source of cholesterol — a waxy substance that resembles fat — researchers have learned that saturated fat has more of an impact on cholesterol in your blood than eating foods that contain cholesterol. “Healthy individuals with normal blood cholesterol levels should now feel free to enjoy foods like eggs in their diet every day,” the lead researcher from a 25-year University of Arizona study on cholesterol concluded.

Short answer: True
The health benefits of olive oil come from the presence of polyphenols, antioxidants that reduce the risk of heart diseases and cancers.

But to get these healthy compounds, consumers should buy good-quality, “extra-virgin” olive oil, which has the highest polyphenol content. Most commercially available olive oils have low levels of polyphenols associated with poor harvesting methods, improper storage, and heavy processing. Remember olive is best consumed cold, so use it as a salad dressing by mixing it with apple cider vinegar, salt and some dried herbs.

Short answer: True
The majority of health research is stacked against sugar-sweetened soft drinks. A large 2004 study in the Journal of the American Medical Association found that women who drank one or more sugary drinks per day increased their risk of developing type 2 diabetes by 83% compared to those who consumed less than one of these beverages per month. If you crave a drink with fizz, try soda water with some fresh lemon squeezed into it.

Short answer: False
As much as 75% of a nut is fat. But eating fat doesn’t necessarily make you fat. The bigger factor leading to weight gain is portion-size. Luckily, nuts are loaded with healthy fats that keep you full. They’re also a good source of protein and fibre. One study even found that whole almonds have 20% less calories than previously thought because a lot of the fat is excreted from the body. If you’re trying to lose weight but love your nuts, stick to using your fingers as a guide – the amount that can fit on three fingers will make a good snack and stop you from overindulging.

Short answer: True
Studies have shown that how long you exercise — and thus how many calories you burn — is more important than how hard you exercise. Running is a more efficient form of exercise, but not necessarily better for you. A six-year study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology in April found that walking at a moderate pace and running produced similar health benefits, so long as the same amount of energy was expended.

Short answer: False
Calorie for calorie, whole fruit provides more nutritional benefits than drinking the pure juice of that fruit. That’s because when you liquefy fruit, stripping away the peel and dumping the pulp, many ingredients like fibre, calcium, vitamin C, and other antioxidants are lost. For comparison, half a glass of orange juice that contains 69 calories has .3 grams of dietary fibre and 16 milligrams of calcium, whereas an orange with the same number of calories packs 3.1 grams of fibre and 60 milligrams of calcium. Not only that, when you take away the fibre, the sugar from the juice causes a blood sugar spike, which can leave you craving more.

Short answer: False
Not all wheat breads are created equal. Wheat breads that contain all parts of the grain kernel, including the nutrient-rich germ and fibre-dense bran, must be labelled “whole grain” or “whole wheat.” Some wheat breads are just white bread with a little bit of caramel colouring to make the bread appear healthier, according to Reader’s Digest. Whole grains are also richer in fibre, slowing down how quickly your body breaks down the bread and leaving you feeling fuller for longer.

Short answer: False
Coffee got a bad rap in the 1980s when a study linked drinking coffee to pancreatic cancer. The preliminary report was later debunked. More recently, health studies have swung in favour of the caffeinated beverage Coffee has been linked to a lower risk of type 2 diabetes, Parkinson’s disease, liver cancer, and even suicide. The trick is to not drink too much!

Short answer: True
It is very rare for someone to die from drinking too much water, but it can happen. Over hydrating is most common among elite athletes. Drinking an excess of water, called water intoxication, dilutes the concentration of sodium in the blood leading to a condition known as hyponatremia. The symptoms of hyponatremia can range from nausea and confusion to seizures and even death in severe cases. To avoid this, drink fluids with electrolytes during extreme exercise events.

Short answer: True
Your digestive tract is filled with microorganisms — some good and some bad. Yogurt contains beneficial bacteria, generically called probiotics, that help maintain a healthy balance. Probiotics can relieve several gastrointestinal problems, including constipation and diarrhoea.
Certain brands of yogurts are marketed exclusively to treat tummy issues. Just be careful of the sugar content and avoid low-fat yoghurts, as these have extra sugar added to compensate for the lack of taste caused by taking out the fat.

Short answer: True
Red wine contains much more resveratrol than white wine, an antioxidant found in the skin of grapes that has been shown to fight off diseases associated with aging. However, the amount you would have to consume to see benefits from the resveratrol is so high that the alcohol content negates the advantages. You’re better off finding a good resveratrol supplement instead

Short answer: False
Bottled water is no safer or purer than tap water, although it is substantially more expensive. A recent study by Glasgow University in the U.K. found that bottled water is actually more likely to be contaminated than water from your faucet because it is less well-regulated. Bottled water and tap water typically come from the same sources — natural springs, lakes, and aquifers. While public water supplies are tested for contaminants every day, makers of bottled water are only required to test for specific contaminants every week, month, or year.

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