Jordan and I are so excited to be expecting a baby boy this fall. This is my first time experiencing pregnancy, so I wanted to document my lived experience along the way. So many people have asked me how I’ve felt so far, and I am very thankful to have had minimal symptoms in my first trimester but wanted to share what I have experienced and what helped me combat those symptoms.  Symptoms I did experience in the first trimester include nausea, extreme fatigue and ironically pregnancy insomnia, horrific acne, and loss of appetite. I have always heard pregnant women say they were tired, bu ..read more

Summertime is upon us, which allows more flexibility for travel. I talk with many patients who are either worried about road-trips because of bladder issues, or concerned their constipation situation worsening on their trip.    So today I’m giving 5 toilet tips to help combat bladder or bowel issues on your summertime trips.  Try to avoid hovering over a toilet — make a toilet paper nest instead! Hovering doesn’t allow your pelvic floor muscles to relax, therefore your bladder doesn’t empty completely. This can lead to increased urinary frequency, which is annoying on road-tr ..read more

A kegel is a voluntary pelvic floor muscle contraction, often recommended for pelvic floor symptoms like incontinence and prolapse.    Unfortunately, per the research, 50% of women report being unsure if they’re even doing kegels correctly.    Additionally, this isn’t exactly how the pelvic floor works. The pelvic floor muscles need to contract AND relax. These muscles are more often more tense than weak, anyways. There’s a lot more information about how the pelvic floor muscles work here. But for the sake of this blog, I’m going to give you five strategies that are more ef ..read more

Perimenopause describes the period of time the female body transitions to menopause (when her periods stop). This transition can last 2-10 years, and is primarily described as changes in menstrual cycle, though many other symptoms present. Menopause is signaled by 12 months since last menstruation.    The symptoms that persist with perimenopause and beyond are not discussed enough, which is precisely what this blog is about!    Due to the steep decline in estrogen throughout the body, many symptoms present from various different systems. Unfortunately, women are not prepare ..read more

What is the role of the pelvic floor in the core?  First, let’s address the core. When most people think about “the core” they think abs or six pack. However, the core is a group of muscles that should function together nicely.  The core is built like a house. The diaphragm is the roof, pelvic floor is the foundation, the lats and glutes are the back walls, the rectus abdominis (6 pack muscle, and muscle that separates with diastasis rectus abdominus) resembles the front walls, while the oblique muscles are the side walls, and there is a deeper layer of muscles, similar to insulation ..read more

What is the pudendal nerve?    The pedal nerve is the main nerve of the perineum, pelvic floor, muscles and external anatomy.   The pudendal nerve is a mixed nerve containing sensory, motor, and autonomic function. This means, because of this nerve, you can feel things, move your muscles, and it should work automatically.    This nerve originates from the primary ventral roots of S2-4 in the sacral plexus (comes out of the front of the sacrum), exits the pelvis under the piriformis muscle, just behind the sacrospinous ligament, and then loops around the sacrospinous li ..read more

March is Endometriosis Awareness Month, so it is only fitting to share a few things about endometriosis to finish out the month.    Endometriosis is an inflammatory condition where endometrial-like tissue grows outside of the uterus. This tissue is often found in the abdominal or pelvic cavity, and sometimes even the thoracic cavity. This tissue has been found as far away from the uterus as the nose.    It is estimated to affect 1/10 women.    Symptoms of endometriosis include painful periods (though it is much more than just a painful period), painful ovulation ..read more

Did you know pelvic floor PT is not only beneficial post vaginal birth, but also post cesarean birth?    That’s right! It’s a major abdominal surgery, and should be rehabbed as such. During this surgery, there are seven layers of tissue cut through or separated. Consequently, scar tissue forms after this, and can be irritating to nerves in the abdomen causing abdominal nerve pain. Other common symptoms I see and treat post cesarean include pain with intercourse, constipation, and urinary urgency and frequency.    So today, I’m recommending three things you can do to support ..read more

Did you know the pelvic floor muscles function more like a trampoline and other muscles in our bodies (biceps, hamstrings, etc)? That’s right! This muscle group functions very differently than the other skeletal muscles in our body.    Let me start with the trampoline analogy: the bony pelvis (ilium, ischium, and sacrum) are similar to the metal frame of the trampoline. Ideally this is very stable, sturdy, and symmetrical. The ligaments in your pelvis are similar to the springs on a trampoline – they attach the part you actually jump on to the metal frame – while the ligaments attach ..read more

Is exercise safe during pregnancy? Consider this your guide to exercise during the perinatal year.    In short, yes, exercise is not only safe but very beneficial during pregnancy. A study from 2017 states, “physical activity helps to reduce hypertensive disorders, improve cardiovascular fitness, lower gestational weight gain, and reduces the risk of gestational diabetes. This study, along with many others, recommends 150 minutes of moderate intensity exercise per week.” Bonus: labor is generally shorter, easier, and less complicated.    Additionally, a study from 2016 sho ..read more