Pelvic Health and Alignment

The female body is pretty amazing to be able to carry a baby for nine months, deliver a child through a usually very narrow space and then return back to its previous state. This is what the muscles and tissues are specifically designed to do. Having said that, pregnancy and childbirth is often one of the most physically challenging events we can ask of our bodies. It is no wonder then, that the pelvic floor muscles require some specific training and preparation leading up to delivery, as well as rehabilitation post-natally to return to their optimal function.  The following diagrams show the muscles of the pelvic floor and also gives you an idea of how much these muscles need to stretch to allow for a baby's head to pass through.  Female Pelvic Floor Muscles   Pelvic Floor Muscles when baby's head is crowning during a vaginal delivery I see a lot of women pre and post-natal for pelvic floor problems and prevention. Here are some areas that Pelvic Hea...

When you think of pelvic floor issues, pregnancy and having babies usually comes to mind. Good news, it is possible to optimise your post-natal pelvic health before and while you are pregnant to prevent future problems! The last thing I want to do is to frighten anyone about the negative things that can happen with pregnancy and giving birth. I think pregnancy is a beautiful experience and I am personally excited about that one day when I might be lucky enough to have my own children. However, I do feel very strongly about the importance of knowing about these conditions in advance for prevention purposes! Please take the time to educate yourself and get to know your body in order to optimise your delivery and post-natal function.  Carrying a baby inside your tummy and (practically on top of) your pelvic floor for 9 months can put these muscles under significant stress, regardless of the type of delivery that you have. This alone can cause weakness and spasm of the musc...

This diagram depicts the numerous muscles of the pelvic floor. I drew it myself. A lot of pelvic health problems arise because, just like any other muscle in the body, they can become weak or tight and even have painful trigger points and areas of spasm.  This view is of a person lying on their back and looking from the feet up. All of the coloured parts are different muscles and they all work very closely together. As you can see, the muscles around the anus are a lot bigger than the ones at the front which is one reason that urinary incontinence is so common.  These muscles attach to all sides of the pelvis, therefore contributing to the stability of the joints, SIJ included. If a person has increased laxity in any of the pelvic joints, this can cause the muscles to work overtime and subsequently become tight/spasmed, creating more pain. They also attach to the coccyx and can cause tailbone pain (coccydynia) if the muscles are very tight and constantly pulling on the joi...

I can't take credit for drawing this one but I did label it! This shows the bony features of the female pelvis and where the pelvis floor muscles are located. 

Get to know your own body!  I drew you a picture! This diagram shows the external anatomy of the female genitalia.  The  mons pubis  or pubic mound provides cushioning over the pubic bone during intercourse The  Clitoral glans  is the only external part of the clitoris. Most of this organ is underneath the surface and much larger than you realise. It is also the only organ in the female or male body that is purely dedicated to sexual pleasure. Yay for us! The  Urethral opening  is the opening for urine to empty from the bladder The  Labia Majora  are the external (outer) lips of the vulva The  Labia Minora  are the inner and smaller flaps and look very different for every woman The  Vestibule  is the area within the inner lips of the labia minora but outside of the vagina The  Introitus  is the opening of the vagina The  Vagina  cannot be seen from the outside, this refers to...

The main point when it comes to vulvar skin care applies to the rest of your body and your life too: Chemical free is best ! ( For more ways on how to make your life chemical free, check out this awesome blog by the gals at  BaoBag ! ) Clothing and Laundry Wear all-white cotton underwear Remove wet bathing suits and exercise clothing as soon as possible Avoid scented or harsh laundry detergents and using fabric softener on undergarments Hygeine Use soft, white, unscented toilet paper Avoid getting shampoo on the vulvar area Do not use bubble bath, feminine hygeine products, perfumed creams or soaps Wash vulva with cool to lukewarm water only Do not douche or flush the vagina with water or any other liquids (generally makes things worse rather than better) Use only unscented menstrual products and 100% cotton if possible. Another alternative is a menstrual cup (eg. Diva cup) which also helps to reduce waste and save the environment. Prevent constipation and stra...

Vulvodynia , p reviously known as Vulvar Vestibulitis Syndrome,  is a condition of pain in the vulvar area and can present differently for every woman. It is often characterised by stinging, burning, irritation, rawness and pain with sex and can vary in severity.  Vulvodynia has long been misunderstood until quite recently with research only emerging over the last 25 years. Finally, there are now some answers for women who have been suffering with this pain for many years, having seen numerous doctors and specialists and trialled many different treatments and medications without success.  Yes it can happen in the absence of infection, virus or any visible symptoms. NO it is not 'just in your head'! Firstly, a quick anatomy and latin lesson: The vulva  is the external female genitalia and comprises of the labia and clitoris. The vestibule is the area within the labia minora and includes the introitus or opening of the vagina. The vagina is the intern...

Intimacy can be a big part of a woman's relationship and identity. When sexual pain gets in the way, it can begin to affect the connection you have with your partner, your femininity, sexuality and confidence.  Seems like an unusual topic for a physio to be involved in, however sexual pain and dysfunction makes up around 40% of my current caseload! At a recent group meeting with other Pelvic Health Physiotherapists, a number of them expressed that in another life/different career they would probably be sex therapists. And now I can see why. It is a incredibly rewarding area to treat as you see the results and each individual's confidence grow.  While it is an area not often talked about between women of previous generations, there is now a lot more research emerging about female sexual pain and I'm pretty excited to be spreading the word about this growing field. There are now a lot of helpful books and resources available that have been published in the last ten...