First time sex is one of those polarizing life moments that’s filled with half-truths, quiet warnings, and the occasional overly confident friend who will insist that everything will be magical. The reality is usually somewhere in between awkward and unexpectedly...
Vaginal steaming — also known as yoni steaming or V-steaming — has resurfaced as a trendy self-care ritual, appearing everywhere from wellness spas to celebrity headlines (remember when Gwyneth Paltrow made headlines for vaginal steaming back in 2015?).1 The idea...
Let’s be honest — most of the time you’d rather not think about your butthole. But when it suddenly stings, itches, aches, or bleeds after a bowel movement, it can be hard to ignore. The real worry often comes from not knowing what’s causing it. Is it a painful but...
When air gets trapped inside of your vaginal canal, it eventually has to come out. (Cue the queef!) Sometimes it’s a whisper, other times, it’s loud enough to turn heads. Unlike gas from your digestive system, queefing is usually odorless and almost always harmless...
If you're living with Ehlers-Danlos Syndrome (EDS), you might already know how unpredictable your body can feel. One day you're dealing with joint pain, the next you're dealing with pelvic pressure, bladder urgency, or low back pain that seems to come out of nowhere....
If there ever were a siren of menopause, it would have to be the weighted vest. It’s that subtle-but-bold signal to the world, “Hey! I’m in midlife, and I’m not afraid to show it!” You’ve probably seen us in the park, brisk-walking in our tactical gear — or maybe even...
Yoga often gets dismissed as just another wellness trend—complete with pricey name brand outfits and post-savasana lattes. But behind the buzz is a centuries-old practice backed by lots of modern research. When it comes to supporting your pelvic floor, yoga offers a...
Orgasms can be the very welcome grand finale of an intimate experience. They’re your body’s way of saying, “Hey, great job down there!” But if you’re someone who feels pain instead of pleasure at the peak moment, you’re not imagining it — and you’re not alone. A...
Sciatica occurs when something puts pressure on your sciatic nerve, which originates from the part of your spinal cord in your lower back, traveling through your buttock muscles and down the back of your thigh. A bulging disc from your low back, poor posture or body...
Interstitial cystitis (IC), also called bladder pain syndrome (BPS), is a chronic condition causing pelvic discomfort and urinary symptoms. While its exact cause is unknown, research shows that pelvic floor dysfunction often plays a key role in symptom...
When you're expecting a baby, suddenly there's a whole new world of information to navigate. From breast pumps to birthing plans, the learning curve can feel steep. Two key birthing specialists that you'll likely encounter in this process are midwives and doulas....
In a calm hospital room, still buzzing with energy, a new mother cradles her newborn, her face a mix of joy and exhaustion. This scene, repeated countless times across the country, should be a moment of pure celebration. Yet for many Black women in the United States,...
Nothing kills your post-sex high like feeling that your vagina is on fire. Vaginal burning after sex is not just uncomfortable, it can be concerning, leaving many wondering, "Why does my vagina burn after sex?" While a burning vagina after sex can have many different...
When you're pregnant with twins, it can suddenly feel like you're juggling twice the excitement — but also twice the anxiety. And if at the top of your list of worries is “How is my body going to handle birth??” Don't worry, we’ve got all the answers for creating twin...
Many women take a grin-and-bear it approach to menopause. And while we may be able to “ha ha ha” our way through hot flashes, some menopausal symptoms can be much more uncomfortable. Even painful. If you’re experiencing menopause and joint pain, this one’s for you. ...
Pudendal neuralgia is a chronic, nerve-related pelvic pain that affects the genital and rectal area. Like most pelvic floor dysfunction, physical therapy—including pudendal neuralgia exercises—can help! What is Pudendal Neuralgia? Here’s a quick anatomy lesson: The...
If you’ve ever had ovaries, someone at some point has likely warned you about the unpleasant symptoms accompanying perimenopause and menopause. Sure, people “joke” about things like hot flashes and weight gain. But the truth is many folks are surprised by “weird”...
Let’s talk about skid-marked underwear. (Yes, really.) Although skid marks are often reserved for newly toilet-trained toddlers, many grown folks—and their washing machines—face this problem every single day. (You’d be surprised by how many internet searches there are...
As women age, plenty of changes happen down there. When you finally stop having a period, you might jump for joy… right up until a new not-so-fun symptom shows up. It's time to start thinking about bladder control and menopause. You just can’t hold your pee like you...
From Dr. Krystyna Holland, PT, DPT (she/her): Author of the Playbook for Painless Sex, CEO and Founder of Inclusive Care LLC. What is Genito-Pelvic Pain Penetration Disorder? In my pelvic floor physical therapy practice, I often see individuals seeking help for the...
Pregnancy is tough on your pelvic floor and core. You may pee a little when you laugh, cough, or sneeze. You may get *really* constipated. You may find yourself waddling to the bathroom. And hemorrhoids? Wild. We’re often told to expect pelvic floor problems during...
The labor and delivery experience is unique to everyone. Depending on whom you ask, giving birth might feel beautiful, empowering, intense, scary… or all the above. And it isn’t just the few hours (or days) of labor that bring up all that emotion. It’s the after part,...
Chronic pain is a pain. Especially in your back. Can’t sit for too long. Can’t stand for too long. Bending, shifting, lifting; it all hurts. Adenomyosis, a reproductive health condition, can cause some chronic lower back pain. What is Adenomyosis? Adenomyosis is when...
Some beverages have quite a lot of vitamin P(ee). Alcohol certainly seems to be one of them. Is it all the water you’re drinking to prevent the next morning’s hangover? Or does alcohol actually make you pee more? If you’ve ever experienced “breaking the seal” during a...
You’re reaching The Big O when suddenly… … it feels like you’ve wet the bed. But did you? Did you actually just… pee? During sex?! If you did, no shame. In fact, this experience is common enough there’s actually a word for it! Let’s explore peeing during sex, what...
If you’re a coffee drinker, you may have a love-hate relationship with the stuff. On the one hand, it can offer a delicious, caffeine-induced productivity boost. On the other hand, it can cause frequent trips to the bathroom. Let's discuss how caffeine and pelvic...
Constipation is a real pain in the...well…you know. And while many folks assume that constipation is caused exclusively by food, there’s a lot more involved than you might expect. In fact, you can often blame the pelvic floor for all that struggling and straining....
During back-to-school time, the thought of returning to your busy classrooms can be stressful in more ways than one. Today, we’re tackling one of those stressors I can actually help you with: teacher bladder. Approximately 50% of teachers report inadequate bathroom...
When we think of urinary incontinence, we often picture newer moms or older ladies. Young, fit women often don’t come to mind when we look at a pack of pads. But urinary incontinence is common in athletes—especially those with vaginas. Research shows that up to half...
A pelvic floor trainer (also called a pelvic floor exerciser or kegel exercise device) is an internal or external device that is designed to help with strengthening the pelvic floor muscles. These devices are designed to make floor exercises more effective by adding...
Diastasis recti is one of the more common—and most misunderstood—conditions people experience - though most don't actually know how to fix diastasis recti without surgery. Not only does diastasis recti not resolve on its own, but it can actually worsen without proper...
If you have female reproductive organs, there’s a good chance you’ve experienced “What the heck is happening?!” symptoms here and there. The symptoms of uterine fibroids definitely fall into that category. So let’s talk about fibroids: What they are, how to know if...
In middle age, most vagina-owners start to notice some changes… It’s tough to get a read on our menstrual cycle. We’re constantly hot and sweaty. (Otherwise known as “personal summers.”) We have trouble falling or staying asleep. Our downstairs feels like a desert....
Occasional stress is part of being human. These days, though, many people’s stress has escalated from once-in-a-while to chronic. You may be aware that chronic stress can wreak havoc on your cardiovascular health, digestive health, and mental health. Additionally, a...
As cannabis products are being normalized throughout the country, we’re starting to see some evidence for a surprising benefit of these once-taboo products… They may be good for the pelvic floor! Let’s explore the benefits of CBD for pelvic floor dysfunction, pelvic...
As if bleeding, cramping, cravings, fatigue, and a whole host of other hard-to-manage symptoms weren’t enough, rectal pain during periods may grace some of us with this extra-special period symptom. Butt cramps. You’re going about your day when suddenly it feels like...
Chronic pain can be hard to talk about. Especially when it’s down there. Especially when it comes to sex. We may even try to convince ourselves that it’s all in our head. Or unfortunately we’ve been told that by unsupportive medical professionals But if you’re...
Some people expect a hysterectomy will solve all their downstairs problems. And while it’s true a hysterectomy can be helpful for many concerns, it can also create new ones. Luckily, you can reduce your risk or severity of post-op problems with pelvic floor exercises...
If you’re thinking, “What the heck is vaginismus?” you’re definitely not alone. Many people with vaginas have never heard of it, and here’s why: Vaginismus symptoms can feel embarrassing to talk about. “I can’t insert a tampon.” “No matter how hard I try, I can’t...
When you’re a kid, learning the ins and outs of going to the bathroom isn't always a smooth journey. From picky eating to clothing struggles and a rigid schedule at school, many factors can affect your child's bathroom habits. Pediatric pelvic floor therapy is a...
For many environmentally conscious folks—or simply financially conscious folks—menstrual cups have become a go-to period product. But some people are hesitant to use them because they’ve heard menstrual cups can cause or worsen pelvic organ prolapse. Is that true? Are...
Companies market all sorts of stuff to vagina owners: washes, wipes, pads, kegel aids, trainers, and more. With shelves and shelves full of products, it can be tough to know which of them might be actually useful. First, know this: If your pelvic floor is generally...
Let’s play “guess the diagnosis”: You’re feeling a little discomfort in your abdomen and pelvis. You’re frequenting the bathroom more often. You feel a burning sensation when you pee, accompanied by little to no urine. Or, you’re peeing a lot, so much that urine...
Do you suspect you have an overactive pelvic floor? An overactive pelvic floor is when the muscles contract more than necessary. This results in excessive pelvic floor muscle tension and can lead to trigger points in your pelvic floor. It's just like tight shoulders...
Chronic pain or burning down there? The causes and treatments for vulvodynia and vestibulodynia explained.
Many women and men have overactive or tense pelvic floor muscles and kegels and tightening exercises can make matters worse, especially during pregnancy and postpartum. Your pelvic floor may be too tight or tense if you have peeing or pooping issues, have pain with sex, or have any pelvic pain. Here’s what you can do about a too tight pelvic floor.
What to do after being diagnosed with Endometriosis. How a multidisciplinary approach may be the way to go to reduce pain and improve function.
The cause and effects of Endometriosis explained by a pelvic floor physical therapist.
Mardi Gras is FINALLY HERE! We can’t wait to indulge the revelry of the next week. And though we love the glitter, king cake, and spirit of New Orleans during Mardi Gras, we can’t forget the difficulties around a lack of bathroom access that comes with each carnival season. Fear not, here are our favorite bladder and tinkle tips to keep your pelvic floor happy while out there on the route!
As more pelvic health research is conducted and outcomes are gathered, guidelines will be updated and expanded so that healthcare providers have the highest quality information for developing postpartum programming. These current guidelines are FREE for all to access.
Urinary leakage is very common, but not normal. So what can you do? Learn how to empty your bladder correctly, prevent pelvic floor issues, and manage those pesky leaks!
Perineal tearing during a vaginal delivery can have varying levels of severity, and each woman’s tissue heals differently. While most perineal tearing heals on its own with stitching, there are times when the body can over heal and develop an excess of tissue at the wound site. This is known as granulation tissue.
We all have pelvic floors, and pelvic floor physical therapy can help!
Have you heard of this rare skin condition? Explore the causes, connections to pelvic health, and treatment options for men and women affected by lichen sclerosis.
A pain in the butt… literally. Causes of tailbone pain explained and how to relax your plevic floor muscles to reduce tension and discomfort.
The do’s and don’ts of going number one to help keep your bladder happy and healthy.
Kegels – they are not for everyone. What a proper kegel is and ways to tell if it is the right fit for you.
Looking for an alternative to tampons? The pros, cons, and logistics of menstrual cups explored.
Are yoni eggs or kegel balls really the answer to a healthy pelvic floor? We set the record straight about when and how to use kegel balls.
Pelvic organ prolapse is not necessarily a death sentence for your vagina. In many cases, prolapse is completely treatable without surgery, and may even be able to be improved. But to know how to treat prolapse, we first have to understand what it is.
For most people hemorrhoids are annoying, but can usually be cleared up with some intentional habit/lifestyle changes or home remedies. Here we discuss what they are, who’s at risk and how they can be prevented.
Can you use the Peloton during pregnancy? How can you safely use the Peloton during pregnancy? When can you use the Peloton after giving birth? We break down everything you (and your vagina) need to know.
What to expect from your first pelvic floor physical therapy session. The first step can be scary to take but so worth.
Gotta pee right now?! Are you crossing your legs or running to the bathroom? When’s the last time you went? How much have you drank? What did you drink? Why might you be feeling this urge? Here’s what to do when you gotta go.
Menstrual cups can be a great fit if you want to save some money, reduce your impact on the environment and are ok with menstrual blood. With a little bit of trial and error and persistence, menstrual cups can be a great choice!
Did you know the pelvic floor is a group of muscles? All the intricacies of the pelvic floor explained!
Constipation when traveling is kind of the worst and can happen due to a change in schedule, poor eating habits, or dehydration.
Many women who have been treated for Breast Cancer may experience pelvic floor changes like vaginal dryness and urinary leakage. And they may not know that pelvic floor therapy can help.
Have painful sex, pelvic pain, pubic bone pain, low back or hip pain, urinary leakage, pelvic organ prolapse, constipation, menstrual discomfort or diastasis recti? Read this.
Learn more about who should kegel, who should not, and why it is not always the answer.
One of my favorite Pelvic Floor Exercises programs for at home!
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