Pelvic Health
Genito-Pelvic Pain Penetration Disorder in LGBTQIA+ Spaces

Genito-Pelvic Pain Penetration Disorder in LGBTQIA+ Spaces

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...

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Core Exercises During Pregnancy

Core Exercises During Pregnancy

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...

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Adenomyosis and Back Pain

Adenomyosis and Back Pain

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...

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Does Alcohol Make You Pee More?

Does Alcohol Make You Pee More?

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...

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Peeing During Sex: Fact & Fiction

Peeing During Sex: Fact & Fiction

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...

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Caffeine and Pelvic Floor Dysfunction

Caffeine and Pelvic Floor Dysfunction

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...

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Pelvic Floor Exercises for Constipation

Pelvic Floor Exercises for Constipation

Constipation is a real pain in the...well…you know.  And while plenty of people assume that constipation is caused exclusively by food, there’s a lot more happening down there than you might expect. In fact, you can often blame the pelvic floor for all that struggling...

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Menopause and Painful Sex

Menopause and Painful Sex

Hot flashes. Sleep issues. Mood swings.  These are the three horsemen of the meno-pocalypse. And then there’s the fourth horseman—the menopause symptom no one talks much about, despite how common it is. Painful sex. Let’s talk about why you may have painful sex during...

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PCOS and Pelvic Pain

PCOS and Pelvic Pain

Polycystic ovarian syndrome (PCOS) is a challenge that’s misdiagnosed, misunderstood, and often just plain missed.  So let’s set the record straight on what PCOS and pelvic pain is, why it’s so painful, and how to ease your symptoms. What is PCOS? People who have PCOS...

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Bladder Health Tips for Teachers

Bladder Health Tips for Teachers

7 Tips for Peeing at School It’s back-to-school time, and if you’re an educator, you’re likely experiencing some mixed feelings. One on hand, yay school! We know you’re passionate about (and good at) what you do.  But the thought of returning to your busy classrooms...

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Urinary Incontinence in Female Athletes

Urinary Incontinence in Female Athletes

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...

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Pelvic Floor Trainers

Pelvic Floor Trainers

If you’ve ever so much as whispered a question about your pelvic floor, I can guess two things about you: You’re in the right place. (It’s so nice to have you here!) You’re suddenly getting tons of ads for pelvic floor trainers. (Thanks a bunch, targeted advertising…)...

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Fibroids and Painful Sex

Fibroids and Painful Sex

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...

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Avoiding Perimenopause Bladder Problems

Avoiding Perimenopause Bladder Problems

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....

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Stress and Pelvic Floor Tension

Stress and Pelvic Floor Tension

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...

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CBD for Pelvic Floor Dysfunction

CBD for Pelvic Floor Dysfunction

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...

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How to Manage Endometriosis Pain During Sex

How to Manage Endometriosis Pain During Sex

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...

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5 Pelvic Floor Exercises for After a Hysterectomy

5 Pelvic Floor Exercises for After a Hysterectomy

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...

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6 Pelvic Floor Exercises for Vaginismus

6 Pelvic Floor Exercises for Vaginismus

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...

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Pediatric Pelvic Floor Therapy

Pediatric Pelvic Floor Therapy

Being a kid is tough, being a kid with pelvic floor dysfunction is even tougher. More common than you may realize, pelvic floor dysfunction affects approximately 1 in 7 school aged children. The good news is that pediatric pelvic floor therapy can help!   Firsthand...

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Painful Sex After a Hysterectomy?

Painful Sex After a Hysterectomy?

A hysterectomy can be life-changing, most often for the better. But for some people, a hysterectomy can do a number on one’s sex life. Fortunately, painful sex after a hysterectomy doesn’t have to be permanent. What’s a Hysterectomy? A hysterectomy is the surgical...

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Can Menstrual Cups Cause Prolapse?

Can Menstrual Cups Cause Prolapse?

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...

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Best Products for Your Pelvic Floor

Best Products for Your Pelvic Floor

The Best Products for Your Pelvic Floor and Core  According to a Pelvic Floor Physical Therapist 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...

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Pelvic Floor Pain During Periods: Tips from a Therapist

Pelvic Floor Pain During Periods: Tips from a Therapist

I was ten years old the day I got my first period. My mom handed me a maxi-pad and a book about menstrual cycles and said, "Let me know if you have questions." And that was it. No discussion about period care, no tips, and I used the same menstrual products as my mom....

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Your Guide to Working Out With an Overactive Pelvic Floor

Your Guide to Working Out With an Overactive Pelvic Floor

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...

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Menopause and Pelvic Floor Changes

Menopause and Pelvic Floor Changes

You probably know that menopause presents a whole new set of changes in someone’s life. We discuss hot flashes, sleep issues, and mood swings - but did you know that there is a connection between menopause and pelvic floor dysfunction? Changes in hormones can lead to...

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Is Your Pelvic Floor Too Tight?

Is Your Pelvic Floor Too Tight?

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.

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Mardi Gras Peeing Tips and Tricks

Mardi Gras Peeing Tips and Tricks

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!

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Lichen Sclerosus

Lichen Sclerosus

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.

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Yoni Eggs: Pros and Cons

Yoni Eggs: Pros and Cons

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.

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Pelvic Floor Prolapse Exercises

Pelvic Floor Prolapse Exercises

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.

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Best Lubes (And What You Should Avoid)

Best Lubes (And What You Should Avoid)

Lube can be a great addition to sex for pleasure, decrease duration or aid in vaginal dryness. There are so many different choices that it can be hard to find one that will work for your needs. Read on for some tried and true lubricants that are PT approved.

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Your Pelvic Floor and Hemorrhoids

Your Pelvic Floor and Hemorrhoids

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.

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Peloton and Your Pelvic Floor 

Peloton and Your Pelvic Floor 

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.

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Pelvic Floor Pain During Sex

Pelvic Floor Pain During Sex

Sex is not supposed to hurt… at all. It’s supposed to be pleasurable and enjoyable. Find out more of what can be causing discomfort with sex.

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How to Insert a Menstrual Cup

How to Insert a Menstrual Cup

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!

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How to Take Great Care of Your Pelvic Floor

6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems

Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.

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How to Take Great Care of Your Pelvic Floor

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5 Myths We’ve Been Told About Pregnant Bodies

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4 Signs of Pelvic Floor Muscle Tension

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How to Prepare Your Pelvic Floor & Core for Childbirth

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6 Exercises To Strengthen Your Pelvic Floor and Core

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6 Exercises To Strengthen Your Pelvic Floor and Core

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5 Pelvic Floor and Core Exercises for C-section Recovery

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