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The Femina Physical Therapy Blog

Featuring original articles by our staff about current events and trends

Explore our insightful blog articles on pelvic health, where we delve into essential topics that empower and educate. From understanding pelvic floor disorders to strategies for conquering infertility, our content is designed for those seeking knowledge and support. We discuss the latest research, expert advice, and practical tips to enhance your well-being and foster a deeper connection to your body.

Featured From the Blog:

Treating Bloating and Abdominal Distension: a Multi-Disciplinary Team

Why a Multi-Disciplinary Team is Best for Treating Bloating and Abdominal Distension

Bloating, abdominal distension, loose stools, constipation, abdominal or pelvic pain, fatigue, brain fog, weakness, nutritional deficiencies… these symptoms may be caused by a variety of gastrointestinal or pelvic conditions. If you are experiencing any of these symptoms, this article is a good place to start when deciding who to have on your care team, and what treatments can help!

Restorative 20 Minute Home Yoga Practice For Chronic Pelvic Pain

Yoga Practice For Chronic Pelvic Pain Can Be a Very Helpful Routine

As stated in my last blog post, yoga can be so beneficial as a pain management tool due to its ability to modulate the sympathetic nervous system3,4 which plays a large role in chronic pain. The exact mechanism of how yoga helps with chronic pain is still being studied, however, it is reasonable to believe the full body relaxation promoted by a yoga practice helps to decrease tension in key muscle groups- including the hips and pelvic floor which are often tight in people with chronic pelvic pain.

Currently, evidence has mostly focused on one hour long practices as an intervention, although there are some studies that report improvements in pain with shorter practices, such as the routine below. As with any mobility/stretching routine, benefits will be seen with more frequent practice, however even twice weekly can help decrease pain.

Postpartum Sexuality & Mood Changes in Women with Pelvic Girdle Pain

Sexuality and Mood Changes in Postpartum Women with Persistent Pelvic Girdle Pain — © Transly Translation Agency https://transly.eu/

Does my pelvic girdle pain have anything to do with my mood and sexuality?

Many of our patients experience sexual dysfunction and anxiety, depression and chronic pain. These conditions are known to coexist, and we unpack each component of pain, mood and one’s behaviors, desires and attitudes related to sex and physical intimacy.

Pelvic girdle pain is defined as “pain between the posterior iliac crests and gluteal folds particularly in the vicinity of the sacroiliac joint” (Simonds). More simply stated: in the very low area of your back and buttock. Pelvic girdle pain is common postpartum and may impact disability in the fourth trimester. Many are aware of peripartum symptoms such as low back pain, incontinence, pelvic organ prolapse, pain with intercourse, and postpartum depression. Knowing that many women experience pain during and after pregnancy - what can we learn about the effects of pelvic girdle pain? Specifically, what impact does pelvic girdle pain have on symptoms of mood and sexuality?

Details: Written by: Heather Jeffcoat, DPT; Published: 15 May 2025; Last Updated: 24 June 2025; 41 Views

Pelvic pain can be more than just a temporary inconvenience; it can significantly impact your everyday life. Whether it's a constant ache or sharp twinges, this type of discomfort can make even the simplest tasks, like walking or sitting, more challenging. The effects reach beyond the physical, often causing stress or anxiety that can affect emotional wellbeing. Many individuals believe they should simply endure the pain, thinking it's just a part of life. This common misconception can lead to prolonged suffering and prevent you from engaging in activities you once enjoyed, from exercising to simple outings with friends and can disrupt your sleep.

Recognizing the seriousness of pelvic pain is essential for maintaining a good quality of life. Consulting a pelvic pain specialist can be crucial when dealing with persistent pain, especially if it's affecting your daily routine. In a city like Los Angeles, where health and wellbeing are prioritized, knowing when to seek professional help can make a world of difference. Specialists can identify the root cause and tailor treatments that cater specifically to individual needs, helping restore balance and comfort in your life.

When to Consider Seeing a Specialist

Knowing when to see a specialist can be a game-changing move toward reclaiming your comfort and routine. Here are clear signs that it might be time to book an appointment:

1. Persistent Discomfort: If the pain lingers despite home remedies or over-the-counter medications, it’s a clear signal to seek professional advice. This ongoing discomfort indicates that the underlying issue may require specific medical attention.

2. Impact on Daily Activities: Pain that interrupts daily tasks, like walking, sitting for long periods, or even sleeping, suggests that the issue is more serious. This disruption not only affects productivity but also the overall enjoyment of daily life.

3. Additional Symptoms: Experiencing symptoms such as fever, unusual discharge, or even digestive issues alongside pelvic pain can point to more complex health concerns. These symptoms together can indicate infections or other medical conditions that need a professional diagnosis.

Listening to your body and paying attention to these signs can help in acting promptly. There's no need to endure it in silence. By consulting a specialist in Los Angeles, you gain access to someone who understands the complexities of pelvic pain and can offer effective strategies for relief. This step not only addresses the immediate discomfort but can also prevent further complications down the line.

Common Causes of Pelvic Pain

Understanding what's behind pelvic pain is a significant step in finding relief. Often, it stems from various sources, and identifying the cause can guide you to the right treatment. One common culprit is gynecological issues. Conditions like endometriosis, where tissue similar to the uterine lining, but grows outside the uterus, can cause significant discomfort. Similarly, fibroids, which are non-cancerous growths in the uterus, often lead to pain or pressure in the pelvic region.

Not all pelvic pain is related to the gynecological area. There are several non-gynecological causes that might be the source of your discomfort. For example, urinary tract infections are a frequent source of pelvic pain, particularly when accompanied by symptoms like a burning sensation during urination. Conditions such as Painful Bladder Syndrome (formerly known as Interstitial Cystitis) can also mimic a urinary tract infection, in the absence of an infection being present. Digestive issues, such as irritable bowel syndrome, can also contribute significantly to pelvic distress.Pelvic pain is also linked with central sensitization, a condition that leads to amplified pain signals These conditions often create a complex web of symptoms that can confuse self-diagnosis.

The musculoskeletal system should not be overlooked. Sometimes, issues like pelvic floor dysfunction can result in pain. This occurs when the muscles of the pelvic floor are not working correctly and can be surprisingly common among those who have gone through childbirth or major surgery. Pain contributions to the pelvic floor can also arise from areas away from the pelvic floor - such as the lower back or the hips. Understanding the variety of possible causes helps emphasize the importance of consulting a specialist that can look at the big picture and can pinpoint the exact source of pain.

Benefits of Seeing a Pelvic Pain Specialist in Los Angeles

Heading to a pelvic pain specialist in Los Angeles offers several key advantages. Personalized treatment options are a major benefit. Our specialists at Femina Physical Therapy are equipped to tailor a plan that specifically addresses your unique situation, taking into account all aspects of your health and lifestyle. With our three Los Angeles locations in close proximity to having top-tier healthcare facilities, you're assured of cutting-edge treatments and comprehensive care.

What sets ourspecialists apart is their expertise in diagnosing and managing various causes of pelvic pain. This expertise is critical in making accurate diagnoses that differentiate between similar symptoms. For example, what appears to be a simple bladder infection might actually be interstitial cystitis, which requires a completely different treatment approach. Specialists at Femina Physical Therpay in Los Angeles have access to a wide array of diagnostic tools and are well-versed in the latest research and advancements in pelvic health.

Living in a city renowned for healthcare advancements provides an added advantage. Los Angeles offers easy access to a network of healthcare professionals and specialties, along with the latest technologies. This means that should you need additional care or consultations, you're in the right place to get comprehensive support without unnecessary delays from our trusted network of providers

What to Expect During Your Visit

When preparing to see one of our specialists, knowing what to expect can help you better prepare for your first visit. During an initial consultation, we’ll ask detailed questions about your symptoms, lifestyle, and medical history. This information helps create a clear picture of your health and the pain you're experiencing.

Other providers in our network may request additional diagnostic testing as a part of the process. These might include imaging tests like an ultrasound or MRI to get a closer look at your pelvic and abdominal region. Blood tests or urine cultures may also be scheduled to rule out infections or other systemic issues. Understanding these steps means you can come to your appointment prepared and informed.

Once a diagnosis is made, one of ourspecialists are a part of your team that will outline a variety of treatment plans. This can range from physical therapy to medications or even dietary adjustments, depending on the underlying cause. Follow-up appointments are crucial, as they allow adjustments to be made to your treatment plan as needed.

Moving Towards Relief

Timely intervention is an important step in breaking free from the discomfort of pelvic pain. Our physical therapists who specialize in this area offer insights and treatments that go beyond temporary fixes, focusing instead on long-term relief and improving your overall wellbeing. We also take your whole body into consideration, addressing concurrent musculoskeletal issues as part of our comprehensive treatment strategy.

Don't ignore persistent pelvic pain. Acting promptly can help prevent the condition from becoming more complicated or leading to further health issues. Embracing professional advice not only helps alleviate discomfort but also supports your journey to better health.

Reliable support and services are available to guide you back to a place of comfort and confidence. With our experts ready and eager to assist, there's no need to endure pelvic pain in silence. The journey to relief is one best taken with the right knowledge and the right people by your side.

Experiencing pelvic pain can feel overwhelming, but you don’t have to navigate it alone. If you're in Los Angeles and seeking expert care, consider the benefits of consulting one of our pelvic pain specialists in Los Angeles to gain comprehensive, personalized treatment solutions tailored to your needs. Femina offers a supportive approach, helping you reclaim comfort and improve your quality of life.

Details: Written by: Heather Jeffcoat, DPT; Published: 15 May 2025; Last Updated: 17 June 2025; 46 Views

Menopause is a natural phase in a woman's life, marking the end of her reproductive years. It's a time of change that brings about various symptoms due to shifts in hormone levels. While menopause is inevitable, being prepared and informed about it can help make the transition smoother. For many women, identifying and addressing these changes early on can greatly enhance their quality of life and overall well-being.

Recognizing the early warning signs of menopause is crucial for managing symptoms with minimal disruption to daily life. Understanding what to look for is important, as the symptoms can appear gradually and vary from one person to another. For some, these signs can start showing in their 40s, while others might experience them earlier or later. Being aware of these changes allows women to seek timely advice and treatment, helping them to navigate this phase with confidence and ease.

Common Early Warning Signs of Menopause

Menopause doesn't happen overnight; it's a gradual process that often begins with subtle changes in the body. Recognizing these signs early can make a significant difference. Here are some common early indicators:

- Irregular Menstrual Cycles: One of the first signs is a change in your menstrual pattern. You might notice longer or shorter cycles, skipped periods, or periods that are heavier or lighter than usual.

- Hot Flashes and Night Sweats: These can occur suddenly, causing a feeling of intense heat that spreads throughout your body, often followed by sweating. Night sweats might disrupt your sleep, leaving you feeling tired the next day.

- Mood Swings and Emotional Changes: Fluctuations in hormone levels can lead to mood swings, irritability, anxiety, or mild depression. Keeping a journal of your emotional patterns can help track these changes.

- Sleep Disturbances and Fatigue: Difficulty sleeping or staying asleep, resulting in tiredness and fatigue during the day, can be an early indicator. Establishing a restful nighttime routine might help improve sleep quality.

- Joint Pain: Joint pain during menopause is common because your joints contain estrogen receptors, and when estrogen levels drop, inflammation and joint stiffness can increase. Research shows that the loss of estrogen during perimenopause and menopause may contribute to pain in the knees, hips, hands, and spine. Understanding the link between menopause and joint pain is essential for finding effective relief and long-term joint health solutions.

- Vaginal Dryness: The loss of estrogen during menopause can lead to vaginal dryness, thinning of vaginal tissues, and decreased natural lubrication, making sex uncomfortable or even painful. This condition, known as genitourinary syndrome of menopause (GSM), affects nearly half of postmenopausal women. Understanding the connection between low estrogen, vaginal dryness, and painful sex is key to finding effective treatments and improving intimacy.

- Bladder Issues: During menopause, declining estrogen levels can weaken the pelvic floor muscles and affect the bladder and bowel, leading to symptoms like urinary urgency, incontinence, and constipation. Estrogen helps maintain the strength and elasticity of the pelvic tissues, and its loss may contribute to bladder leaks, overactive bladder, and bowel changes. Recognizing how menopause affects urinary and bowel health is essential for managing symptoms and restoring pelvic function.

Being informed about these signs empowers women to seek assistance and explore available treatments whenever the need arises. Even simple lifestyle adjustments, such as maintaining a balanced diet, engaging in regular exercise, and managing stress, can significantly help manage menopausal symptoms.

When to Seek Menopause Treatment

Determining the right time to seek professional help can be challenging, as each woman's experience is different. However, it is generally advisable to consult a healthcare professional when symptoms become substantial enough to interfere with daily life. Here are some considerations that can guide you:

- Disruptive Symptoms: If you're finding it hard to manage symptoms like severe hot flashes, continuous mood swings, or persistent sleep disturbances, it might be time to explore treatment options.

- Impact on Quality of Life: When everyday activities, work, or relationships begin to suffer due to these symptoms, seeking medical advice can be beneficial.

- Variety of Treatments: There are several therapeutic approaches available, including hormone replacement therapy, physical therapy, lifestyle modifications, and non-hormonal medications. Discussing these with a healthcare provider can help tailor a plan that fits your needs.

Early intervention and guidance are key in managing menopause effectively, ensuring that women can live comfortably and maintain their desired quality of life.

How Femina Can Help

Seeking guidance and support during menopause can make a world of difference. At Femina, we focus on providing care that restores both physical and emotional well-being. Our team understands the unique challenges that come with menopause and is here to support you with personalized, empathetic care.

Our services are designed to cater to the needs of each individual. We offer specialized treatment plans that are crafted to address your specific symptoms and lifestyle. Whether you're dealing with bladder or bowel issues, painful sex, sleep issues, or joint pain, our experts are dedicated to helping you find relief and regain your quality of life. We approach each case with the understanding that no two experiences are the same and that solutions should be as unique as the individuals themselves.

Engaging with others who have a similar journey can also be incredibly helpful. We often hear from our patients about the difference it made having a place where their concerns were heard and validated. In fact, many express gratitude for the sense of community and support they found. Knowing that others have traveled the same path and found solutions can provide hope and encouragement.

Preparing for Your Appointment

Getting ready for your visit can significantly enhance your experience and the effectiveness of your treatment plan. Here’s how you can prepare:

- List Your Symptoms: Make a note of your symptoms, including when they started and any patterns you notice. This information can help your healthcare provider make an accurate assessment.

- Prepare Questions: Write down any questions or concerns you have. Bringing these to your appointment ensures all your doubts are addressed, giving you more control over your health decisions.

- Understand the Process: Familiarize yourself with what the appointment might involve. This could include discussions about your health history, lifestyle, and any specific symptoms you're experiencing.

Having a comprehensive evaluation provides valuable insights into your health status, helping tailor treatments that are most effective for you. It’s important to approach this journey with openness, ready to share and engage.

Finding Relief and Moving Forward

Encountering menopause symptoms doesn't mean you have to navigate it alone. Embracing change as a part of life can lessen the burden and lead to effective management. There are many strategies and therapies available to help ease the transition and restore balance.

Professional care plays a key role in improving quality of life. Seeking help means acknowledging that you deserve support and solutions that cater to your well-being. Through understanding and proactive steps, you can navigate menopause with grace and strength.

Remember, you are not alone on this journey. There are services designed to help you feel empowered, soothed, and reinvigorated. Menopause is a natural stage, and with the right care and support, it can be a time of new beginnings and personal growth.

As you consider the next steps for managing menopause, remember that you have options designed to support your well-being. Seeking personalized care can make all the difference in addressing both physical and emotional changes. Don't hesitate to explore how Femina can provide effective solutions. To learn more about how we can support you, explore our approach to menopause treatment, and discover the care and relief you deserve.

Details: Written by: Heather Jeffcoat, DPT; Published: 10 April 2025; Last Updated: 15 April 2025; 223 Views

Facing urinary incontinence can be tough, affecting confidence and everyday activities. It's more common than you might think, and you're definitely not alone in dealing with it. Many women experience this condition and struggle with the impact it has on their lives. However, there are steps you can take at home to help manage symptoms and regain comfort and control in your day-to-day routine.

Living with this condition doesn't mean giving up on activities you love. With a few adjustments and some proactive measures, it's possible to ease the symptoms. In this article, we'll explore practical ways to address female urinary incontinence from the comfort of your own home. These tips aim to improve your quality of life and help you feel more confident as you go about your day.

Understanding Female Urinary Incontinence

Urinary incontinence is a condition where you might accidentally leak urine. It happens when the muscles that control the bladder aren't working as they should. This can be due to various reasons, including age, pregnancy, childbirth, and changes in physical health. Common symptoms include an urgent need to urinate, frequent trips to the bathroom, and accidental leaks during laughter, coughing, or exercise.

Early management of urinary incontinence is important, as it can prevent the condition from disrupting your life further. Addressing it sooner rather than later helps ease the symptoms and improves overall well-being. Understanding the underlying causes can be the first step in taking back control.

Lifestyle and Dietary Changes

What you eat and drink can have a big impact on urinary incontinence. Certain foods and drinks might make incontinence worse by irritating the bladder. Knowing what to avoid and what to include in your diet can help manage symptoms effectively. Here are a few tips:

- Cut down on caffeine and alcohol, as they can stimulate the bladder.

- Avoid spicy foods and artificial sweeteners, which might irritate the bladder lining.

- Stay hydrated, but aim for six to eight glasses of water a day. Too little water can concentrate urine and irritate your bladder.

Incorporating fiber-rich foods, like whole grains, fruits, and vegetables, can also be beneficial. They support digestion and reduce the chances of constipation, which is sometimes linked to urinary trouble. Making minor dietary adjustments can lead to significant improvements over time, helping you feel more in control and comfortable.

Adopting these home strategies can make managing urinary incontinence more practical and less stressful. Remember, it's a journey of small changes that contribute to a more comfortable and confident life.

Pelvic Floor Exercises

Strengthening the pelvic floor muscles can make a big difference in managing urinary incontinence. These muscles support your bladder and help control urination. One of the most effective exercises to target these muscles is the Kegel exercise. The best part? You can do them almost anywhere without anyone noticing.

To start with Kegel exercises, follow these simple steps:

1. Identify the right muscles by trying to stop your urine mid-flow. The muscles you use for that are your pelvic floor muscles.

2. Sit comfortably and tighten these muscles for three to five seconds.

3. Relax and rest for a few seconds, then repeat the process.

4. Aim to do this ten times in a row for a set, and try for at least three sets a day.

Consistency is key to seeing improvements. The more regularly you practice, the stronger your pelvic floor will become, helping you manage incontinence more effectively.

Bladder Training Techniques

Bladder training involves teaching your bladder to hold urine for longer periods. It’s about changing your bathroom habits and increasing the time between visits gradually. This technique helps in reducing urgency and frequency.

Start by keeping a bladder diary. Write down the times you urinate and any leakages. This record will give you insights into your habits and help you plan your schedule. Once you have a clear picture, try these steps:

- Choose intervals to use the bathroom, starting with what’s comfortable, then slowly increase this by 15-minute increments every week.

- If an urge strikes before your scheduled time, take a few deep breaths and try to think about something else.

- Stay calm and focused, gradually extending the intervals over time.

These steps are designed to help stretch the bladder's capacity, improving control and reducing accidents. Remember, it's about small increments, so patience will make a noticeable difference.

Home Remedies and Natural Treatments

At-home remedies can further support your effort in managing urinary incontinence. Various natural methods can ease symptoms, making everyday life easier. Staying hydrated is important but needs balance—overhydration can overflow your bladder, while too little water can irritate it. Aim for moderate, steady fluid intake throughout the day rather than large amounts at once.

Also, consider herbal teas like chamomile that might soothe the bladder. Keep in mind that what works for one might not suit another, so it’s about finding the right combination for your body. Involving some lifestyle tweaks along with these remedies can create a more comprehensive plan in tackling incontinence.

Seeking Professional Help

Consulting with a healthcare provider is crucial for those who need further assistance. Femina in Los Angeles offers specialized treatment plans to help manage female urinary incontinence effectively. Professional guidance ensures that you receive the best possible care and support tailored to your needs.

Taking Charge of Your Health

Managing urinary incontinence involves experimenting with different strategies to see what suits you best. From dietary shifts to consistent exercise routines, every small change can contribute to a huge difference. It commands patience and perseverance, but these proactive approaches are steps towards regaining control and comfort.

It's about embracing small victories along the way and adapting to what makes you feel your best. Over time, these efforts can reduce symptoms and enhance your confidence as you face daily activities. Remember, taking charge of your health means acknowledging the steps you’ve taken and the progress you’ve made. Let each improvement fuel further actions in your journey towards better wellbeing.

Taking the first steps to manage urinary incontinence at home is empowering. For those seeking additional guidance, turning to experts can help you progress even further. Explore options for a comprehensive approach by considering a professional evaluation or consultation. Learn more about female urinary incontinence treatment with Femina and take control of your health with tailored care.

Details: Written by: Heather Jeffcoat, DPT; Published: 03 April 2025; Last Updated: 17 June 2025; 50 Views

Chronic pain affects millions of people, making everyday activities a challenge. Whether it's a persistent backache, nagging joint pain, or ongoing discomfort from an old injury, the impact is undeniable. Chronic pain doesn't just affect the body; it can weigh heavily on emotions and mental well-being too. Finding effective solutions that offer lasting relief is crucial for many seeking to regain control and comfort in their lives.

In Los Angeles, a promising option for managing chronic pain is emerging: shockwave therapy. As a non-invasive treatment, it offers a new avenue for relief where traditional methods may have fallen short. This therapy uses innovative technology to target pain areas directly, providing a path to healing without the need for surgery or heavy medication.

What Is Shockwave Therapy?

Shockwave therapy might sound high-tech, and in many ways, it is. But understanding its basic function is simple. This treatment uses acoustic waves to promote healing in targeted areas. Our facilities use the Softwave device, which unlike other shockwave devices, does not create microtrauma in the tissue to trigger the body's natural repair processes. It's like giving your body a nudge to start healing itself, but in a focused and effective way.

The therapy is often applied externally to areas such as the back, knees, or shoulders, among others. The procedure is pretty straightforward: a handheld device delivers these waves directly to the problem area. The sensation is often likened to a mild tapping, making the experience comfortable for most patients.

Here's why shockwave therapy can be a suitable option:

- Stimulates Healing: By encouraging blood flow and cell regeneration, shockwave therapy helps break the cycle of chronic pain.
- Reduces Pain: The waves interact with the nerve fibers, reducing pain signals sent to the brain.
- Quick Sessions: Treatments are usually brief, with most sessions lasting less than 20 minutes.

As Femina Los Angeles continues to lead in innovative healthcare options, shockwave therapy stands out as a promising tool in the quest for pain relief. It offers hope for those struggling to find effective, non-invasive ways to alleviate chronic pain complexities.

Benefits of Shockwave Therapy for Chronic Pain

Shockwave therapy provides a variety of appealing benefits for individuals dealing with chronic pain. It has shown a significant ability to reduce pain symptoms, helping patients gain relief from persistent discomfort. By stimulating the body's natural healing processes, this therapy can decrease pain levels and enhance overall comfort.

One of the standout features of shockwave therapy is its capacity to improve mobility and function. Patients often experience increased range of motion and flexibility, which allows them to return to activities they may have avoided due to pain. This can lead to a better quality of life, enabling people to participate more fully in everyday activities and enjoy hobbies they love.

Additionally, the benefits of shockwave therapy can extend beyond immediate relief. Many patients report long-term pain reduction and sustained improvement in their symptoms. This makes it an attractive option for those seeking a non-invasive solution with enduring outcomes. Another advantage is its safety profile. Compared to more aggressive treatments, shockwave therapy carries minimal side effects, eliminating the risks often associated with surgery or heavy medication use.

Conditions Treated by Shockwave Therapy

Shockwave therapy is quite versatile, addressing a range of chronic pain conditions. It's commonly used to treat issues like plantar fasciitis, which can make every step a challenge. Individuals suffering from Achilles tendonitis also find relief through this therapy, as it promotes healing of the tendons and reduces inflammation. Additionally, it's effective for muscle pain, often providing relief in areas that are notoriously stubborn. As a women’s health clinic, we also treat a variety of conditions with proven benefits using our Softwave device, including urinary incontinence, painful sex, vestibulodynia.

Consider someone in Los Angeles struggling with knee pain due to old injuries. shockwave therapy targets the precise area of discomfort, promoting healing and enabling that person to walk without wincing at every step.

Shockwave therapy also helps with pelvic health conditions, too. Our SoftWave device is used to treat urinary incontinence, painful sex (dyspareunia), vaginismus, vestibulodynia, and pelvic floor muscle dysfunction. It also provides relief for interstitial cystitis, pelvic pain syndromes, vulvar or clitoral neuralgia, and can help with recovery from scar tissue after childbirth or surgery. By targeting the root causes of pelvic pain and dysfunction, SoftWave Therapy offers a powerful, surgery-free option for lasting relief and improved pelvic wellness.

What to Expect During and After Treatment

Understanding the treatment process can help ease any concerns about shockwave therapy. During a session, patients can expect a comfortable environment where the therapist applies the device to the affected area. Sessions are usually swift, often taking less than 20 minutes, and many people find the sensation entirely manageable.

Post-treatment, there's sometimes a brief recovery period where mild soreness might occur, similar to what you'd feel after a workout, however other patients experience no discomfort whatsoever. Recovery times can vary, but most individuals find relief quickly and can resume normal activities.

To maximize the results of shockwave therapy, following a few simple post-care tips is beneficial. Regular physical activity and gentle exercises can help maintain the improvements and prevent pain from returning. Practicing good posture and ergonomics in daily tasks also supports ongoing recovery. With the right care, patients can take significant steps towards a pain-free lifestyle. At Femina, we offer shockwave-only sessions or the option to add shockwave to your physical therapy session to optimize your results.

Whether it’s managing the everyday pains or tackling long-standing issues, exploring options for relief is key. If you're considering non-invasive methods to address persistent pain, shockwave therapy could be what you need. Femina offers a range of treatments to support your journey to wellness. Discover more about how shockwave therapy can fit into your pain management strategy today.

Details: Written by: Ken Sinervo, MD, MSc, FRCSC, ACGE; Published: 13 March 2025; Last Updated: 14 April 2025; 320 Views

Disclaimer: The decision to undergo surgery for endometriosis is a personal one, and outcomes can vary. There are no universal guarantees, and each patient’s experience is unique. It is essential to discuss all treatment options with a qualified healthcare provider. The information provided herein is for educational purposes only and does not constitute medical advice or establish a doctor-patient relationship.

Excision Surgery For Endometriosis: Post-operative Pain Expectations

Guest Post Author: Ken Sinervo, MD, MSc, FRCSC, ACGE

Endometriosis is a systemic, inflammatory disease affecting an estimated 200 million girls and women (Yi et al., 2021) and unmeasured amounts of gender-diverse individuals globally. Characterized by the presence of endometrium-like tissue found in other areas of the body (Taylor et al., 2021), the disease has been documented in virtually every organ system and commonly presents with a variety of subtypes and clinical manifestations. Endometriosis can lead to significant decline in the quality of life of those affected and carries a heavy financial burden on society. For many, surgical intervention is a pivotal step toward both diagnostic confirmation and alleviating symptoms, particularly Laparoscopic Excision (LAPEX). LAPEX is considered by many to be the ‘surgical gold standard’ of operative treatment. Understanding expectations following LAPEX is vital for managing recovery and setting realistic post-operative goals.

Understanding Laparoscopic Excision

Surgical excision of endometriosis is a meticulous technique that aims not only to alleviate pain but also restore normal anatomical structures and functioning. Utilizing cutting techniques, the excisional method allows for thorough removal of lesions ‘root to tip’ and the subsequent pathological examination to confirm a diagnosis. In our Center, we utilize the laser as a cutting tool to resect and remove the disease from all involved areas, preserving healthy tissue and surrounding structures. This precise approach minimizes damage to adjacent areas, promotes faster healing, and enhances overall outcomes for our patients. Studies have demonstrated that excision is more effective than placebo in reducing pain and improving quality of life in all stages of disease, and is generally preferred for its superior outcomes (Rathod et al., 2024). Others have demonstrated that excision is also perceived as superior to ablation* in most measures (Isaac et al., 2024).

In general, Minimally Invasive Gynecologic Surgery (MIGS) like Laparoscopy involves smaller incisions and may result in less postoperative pain, shorter recovery times, and reduced scarring compared to traditional open surgery. Though MIG surgery is considered ‘minimally invasive,’ it can be quite technically complex and vary significantly in terms of techniques, extent of disease treated, and individual patient circumstances. Pain and recovery expectations following excision surgery subsequently vary significantly among individuals and are influenced by numerous factors. Surgical technique, patient characteristics, pain management strategies, and other dynamics all play a role, and educating patients preoperatively can help healthcare providers set realistic expectations, enhance education, and improve overall satisfaction with outcomes.

To that end, excision of endometriosis can be challenging due to several factors, not limited to:

Extent of Disease: Endometriosis necessitates careful planning and skilled surgical techniques, often undertaken in an interdisciplinary operative setting with a team from gynecology, colorectal, and other specialties.

Surgical Precision: The complex nature of the disease means the surgeon(s) must be highly skilled in cutting out the lesion(s) from wherever they are present while simultaneously preserving healthy tissue and adjacent organs. This requires an extremely high level of expertise which can only be gleaned through advanced training and high volume experience.

Potential Complications: Even ‘minimally invasive’ procedures carry risks, including but not limited to bleeding, infection, and damage to surrounding organs. Patients must be fully informed about the benefits and drawbacks of any surgery, all possible risks, expected outcomes, and potential complications. The surgeon must be fully prepared to address unexpected events during surgery, including those involving the bowel, bladder, or nerves, and ensure that any such occurrences can be managed safely, swiftly, and effectively.

Individual Variability: Each patient's experience with endometriosis and their response to surgery will differ based on personal and specific factors including disease severity, overall health, previous treatments, and more.

It is essential to recognize the complexities involved in excision surgery and the importance of a truly skilled surgical approach to achieve the best, safest outcomes for patients.

Overview of the Post-Operative Recovery Process

The post-operative phase is a crucial one, and understanding expectations and management, especially of pain, is essential for successful recovery. The process varies depending on the type of surgery, the individual’s general health and underlying conditions, and various other factors which could complicate or lengthen healing. A comprehensive approach to recovery includes effectively managing pain, preventing complications, promoting mobility, and supporting overall well-being.

While recovery is generally quicker versus open surgery, patients will still experience pain and discomfort. The healing process is not linear, and post-operative pain may ebb and flow throughout the days and weeks following surgery. The recovery process involves several stages:

Immediate Post-Surgery Phase (First 24-72 Hours)

Hospital Monitoring: Vital signs, pain levels, and any immediate complications (such as bleeding or infection) are closely monitored.

Mobility: Early movement, such as leg exercises or short walks, helps prevent blood clots and enhances circulation.

Diet & Hydration: Patients may start with clear liquids before progressing to solid foods as tolerated.

Pain Management & Realistic Understanding of Pain Expectations: This is crucial for patients undergoing any surgical procedure. It helps patients have a better sense on the level and duration of pain they may experience post-operatively. This knowledge can reduce anxiety and fear, and allows patients to mentally prepare for their recovery journey. Additionally, when patients are well-informed, they are more likely to communicate effectively about their pain levels, which is essential for timely intervention and support.

Post-operative pain can vary significantly among individuals and may include:

Incisional Pain: This is localized pain at the site of surgery, typically managed with analgesics.
Referred Pain: Pain that may occur in areas distant from the surgical site due to nerve pathways.

Pain is typically measured using the Numeric Rating Scale, where patients rate their pain from 0 (no pain) to 10 (worst pain imaginable). However, this can vary based on the type of surgery and individual pain thresholds.

Immediate Post-Op (0-24 hours): Patients generally experience the highest levels of pain immediately after surgery.
24-72 Hours Post-Op: Pain levels typically peak within this timeframe, followed by a gradual decrease.
Week 1-2 Post-Op: By the end of the first week, many patients report a reduced pain score, indicating transition from acute to more manageable pain.
Week Two-Four: Most patients experience marked reduction in pain.
Total healing can take 90 days or longer even after a patient has resumed normal activity levels, and patients may find that they experience painful periods for the first three cycles and/or have fatigue, transient pain, and other post-operatuve effects due to ongoing physical recovery, emotional stress, medication effects, overexertion, or sleep disturbances. It's important to listen to your body and consult your healthcare providers if symptoms seem disproportionate or persistent.

Effective pain management is a critical component of the recovery process, enabling patients to engage in rehabilitation activities and improve their quality of life post-surgery. Prioritizing pain control not only enhances recovery but promotes overall patient satisfaction. Depending on the case, this may involve opioid and/or non-opioid pain relievers, nerve blocks, anti-inflammatory medications and others. Pain levels can be influenced by various factors, including:

Type of Procedure(s) Performed: The nature of procedures can significantly impact pain levels. More invasive surgeries, i.e., Video Assisted Thoracic surgery for lung endometriosis or bowel resection for invasive GI lesions may result in lengthier and higher pain levels compared to other LAPEX cases that do not involve such procedures.
Individual Patient Factors: A patient’s pre-existing health and individual pain thresholds cannot be undervalued for their influence on how the patient experiences pain. Younger patients may recover faster, while older patients or those with chronic conditions may face additional challenges.
Quality of Post-Operative Care & Monitoring: Effective post-operative care, including close monitoring and timely interventions, can significantly influence pain management outcomes and overall recovery. Patients should be educated on recognizing signs that indicate their pain may be excessive or not aligning with expected levels, such as increased intensity or changes in the character of pain. Clear guidelines should be provided to patients on when to reach out to healthcare professionals, including signs of complications or inadequate pain control.

Short-Term Recovery (First Few Weeks)

Wound Care: Keeping the surgical site clean and dry reduces infection risk. Some patients may require drains, which must be managed properly.

Activity Restrictions: Heavy lifting, strenuous activities, and excessive bending or stretching are discouraged. Frequent short breaks are encouraged.

Non-Pharmacological Approaches (Ice, Elevation): Complementary methods like applying ice/heat or using relaxation techniques can help alleviate pain and swelling. Ongoing assessment of pain levels allows for adjustments in pain management strategies, ensuring that patients receive the most effective care tailored to their needs.
Monitoring Bowel & Bladder Function: Post-op constipation is common, especially with opioid use. Increased fiber intake, hydration, and gentle laxatives may help. Voiding concerns should be addressed with the surgeon at the post-operative visit, if not before as necessary.

Mid-Term Recovery (Weeks to Months)

Physical Therapy & Rehabilitation: Physical therapy plays a vital role in post-operative recovery, aiding in mobility, strength building, and pain reduction, ultimately facilitating a faster return to normal activities. Structured exercises with endometriosis- and pelvic pain-specialized PTs can be very helpful postoperatively to regain strength and flexibility and address secondary pain generators like pelvic floor dysfunction or others.
Hormonal & Systemic Adjustments: For surgeries that involve post-operative medical therapy, hormonal changes may impact recovery.

Long-Term Recovery & Functional Restoration

Emotional & Psychological Support: Depression and anxiety may arise post-surgery, particularly if chronic pain has been a longstanding issue. Support groups, therapy, and mindfulness practices can be helpful.

Gradual Return to Normal Activities: Patients should pace themselves and listen to their bodies when resuming work, exercise, sex, and other routines.

Always an important consideration, a balanced diet rich in protein, vitamins, and minerals is essential for postoperative healing, as it supports tissue repair, boosts the immune system, and promotes overall recovery.

Follow-Up Appointments: Ongoing monitoring ensures healing is on track and complications are addressed.

Having a clear understanding of what to expect can lead to better adherence to pain management strategies, improve overall satisfaction with the surgical experience, and enhance cooperation between patients and their healthcare providers. Remember each patient’s recovery journey is unique, and a personalized plan - often involving a multidisciplinary approach - is essential for optimal outcomes.

Continued Post-Excision Pain: Is Something Wrong?

For many with endometriosis, LAPEX can provide significant relief. Some patients, however, can continue to experience pain long after the standard window of postoperative recovery. It is important to understand that excision is not a universal cure for endometriosis and that even removing all disease may not solve underlying issues for some individuals. It is also true that not all pain is from endometriosis. Persistent pain can stem from secondary pain generators and other factors such as surgical complications or underlying conditions that were not addressed during the procedure. Identifying the root cause for continuing symptoms is essential for effective management.

One major contributor to ongoing pain is secondary pain generators, which develop as a result of prolonged nerve sensitization, musculoskeletal dysfunction, or associated conditions. Central sensitization - where the nervous system remains in a heightened state of pain response even after the initial source is removed - can make post-surgical pain feel disproportionate. Pelvic floor dysfunction is also common, as chronic pain and inflammation from endometriosis can lead to muscle hypertonicity (tightness), which contributes to deep, aching pain, painful intercourse, and bladder or bowel dysfunction. In some cases, pain originates from nearby organs, such as the bladder (Bladder Pain Syndrome) or intestines (Irritable Bowel Syndrome), which can mimic endometriosis symptoms. Surgical complications may also play a role in continued pain.

Adhesions, or bands of scar tissue that form between organs and tissues, can cause pain by restricting movement and function. While meticulous surgical techniques and barriers can minimize formation, adhesions can still develop and lead to pain or issues.

Nerve-related pain is another potential cause, particularly if surgical dissection involved areas near the pudendal, ilioinguinal, or genitofemoral nerves. Neuropathic pain - described as burning, shooting, or tingling – may result from nerve irritation or injury.

In cases where incomplete excision occurs, residual endometriosis can continue to provoke inflammation and pain, particularly if deep infiltrating lesions remain in areas like the diaphragm or bowel.

Pain persistence may also be related to underlying autoimmune or inflammatory conditions that can exacerbate pain by amplifying the body's response to perceived threats.

A comprehensive post-surgical plan that includes Pelvic Physical Therapy, pain management, hormonal modulation if necessary, and/or lifestyle interventions including adequate nutrition is often appropriate to optimize recovery and reduce discomfort. Communication with your healthcare team is key. Patients should feel empowered to speak openly with their healthcare teams about their pain levels and any ongoing symptoms or concerns, fostering a truly patient- centered, collaborative approach to ongoing care and management.

In Conclusion

Understanding what to expect throughout the recovery process empowers patients, allowing them to navigate their journeys with greater confidence and a clearer perspective on their path to relief. Through thorough pre-operative education, effective pain and post-operative management strategies, and multidisciplinary, personalized care, healthcare providers can significantly improve outcomes in care. As we continue to explore the complexities of endometriosis management, it remains essential to support our patients in their recovery by providing them with the tools and knowledge necessary to enhance their quality of life, both immediately after surgery and for the long term.

Learn more from Dr. Sinervo and his team at The Center for Endometriosis Care

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Taylor HS, Kotlyar AM, Flores VA. Endometriosis is a chronic systemic disease: clinical challenges and novel innovations. Lancet. 2021;397(10276):839-852.

Yi M, Wang S, Zhang X, et al. Linc-ROR Promotes EMT by Targeting miR-204-5p/SMAD4 in Endometriosis. Reprod Sci. 2023;30(9):2665-2679.

Rathod S, Shanoo A, Acharya N. Endometriosis: A Comprehensive Exploration of Inflammatory Mechanisms and Fertility Implications. Cureus. 2024;16(8):e66128.

Isaac A, Kapetanakis T, Thibeault E, Chatburn L, Mackenzie M. Patient Perception and Experience of Laparoscopic Excision versus Ablation of Endometriosis: A Crowd-Sourced Comparative Evaluation of Symptom and Quality of Life Outcomes. J Minim Invasive Gynecol. Published online October 26, 2024. doi:10.1016/j.jmig.2024.10.014.

*The terms "ablation of endometriosis" and "endometrial ablation" sound similar but refer to completely different procedures with distinct purposes. Ablation of endometriosis is a surgical procedure often performed by those who are not trained in excision, as it requires less specialized skill and experience. The procedure burns or cauterizes lesions, but leaves deeper disease behind, leading to persistent endometriosis and ongoing symptoms. Endometrial ablation is a surgical procedure undertaken to destroy the uterine lining to reduce heavy menstrual bleeding. It is not among the accepted treatments for endometriosis, and the procedures serve different purposes.

Details: Written by: Debbie Dy, PT, DPT; Published: 12 March 2025; Last Updated: 14 April 2025; 176 Views

Pelvic Floor Physical Therapy and Recurrent UTIs — Photo by @ freestocks on Unsplash

Recurrent urinary tract infections (UTIs) are a common issue that we have seen more and more in our practice in recent years, particularly among women. You’ll seldom find a woman who hasn’t had at least 1 UTI in their lifetime, however, recurrent UTIs can significantly impact quality of life. Antibiotics are often first-line treatments for acute UTIs. However, this can be problematic for those dealing with recurrent UTIs due to the frequent disruption of the gut microbiome, as well as the increasing risk of contracting antibiotic-resistant UTI bacteria with repeated use.

The American Urological Association defines recurrent UTIs as “two separate culture-proven episodes of acute bacterial cystitis and associated symptoms within 6 months or 3 episodes within 1 year.”

Emerging evidence suggests that pelvic floor dysfunction may contribute to these recurrent infections. Addressing this dysfunction through physical therapy offers a promising alternative for reducing UTI frequency without antibiotic use, and for alleviating associated symptoms.

This article reviews information about Urinary Tract Infections (UTIs), understanding the link between UTIs and pelvic floor dysfunction, as well as how pelvic floor therapy can help. Recurrent urinary tract infections (UTIs) are common, especially among women, and can significantly impact quality of life. Emerging research suggests that pelvic floor dysfunction and hormonal changes, particularly during menopause, may contribute to recurrent UTIs, making physical therapy an effective alternative to frequent antibiotic use. By improving pelvic floor muscle coordination and addressing voiding dysfunction, physical therapy can help reduce UTI frequency and enhance overall urinary health.

Understanding the Link Between Pelvic Floor Dysfunction and UTIs

The pelvic floor muscles play a crucial role in urinary function. Dysfunction in these muscles can lead to issues such as urinary incontinence (UI) and voiding dysfunction, which may increase the risk of UTIs. For instance, non-relaxing pelvic floor muscles can disrupt the normal flow of urine (think like kinking a garden hose), allowing bacteria in retained urine to remain in the urinary tract and potentially cause infections.

Recurrent UTIs and Menopause

The hormonal changes associated with menopause, particularly the decline in estrogen levels, can significantly affect the genitourinary system. This condition, known as genitourinary syndrome of menopause (GSM), encompasses a range of symptoms, including:

Vaginal dryness and atrophy
Increased urinary frequency and urgency
Dyspareunia (pain during intercourse)
And notably, recurrent UTIs

Estrogen plays a vital role in maintaining the health of the urogenital tissues. Its decline during menopause can weaken the epithelial lining of the bladder and urethra, impair the pelvic floor muscles, and disrupt the vaginal microbiota, all of which may increase susceptibility to UTIs.

A study published in the Journal of Menopausal Medicine emphasizes that addressing GSM through hormonal therapies and physical therapy interventions can significantly alleviate these symptoms and reduce the risk of recurrent infections.

How Can Physical Therapy Help in Managing Recurrent UTIs?

Physical therapy aims to improve pelvic floor muscle function, which can:

Enhance muscle coordination: Proper coordination of pelvic floor muscles ensures complete bladder emptying, reducing residual urine where bacteria can thrive.
Address voiding dysfunction: Therapies targeting voiding dysfunction can prevent involuntary contractions of the external urethral sphincter during urination, promoting a healthier urinary flow.
Reduce dependence on antibiotics: By addressing the root cause of recurrent UTIs, physical therapy may decrease the need for antibiotics, mitigating the risk of antibiotic resistance.

Physical therapists can provide treatment such as:

Perform manual therapy on overactive pelvic floor muscles to improve voiding dysfunction and coordination
Education on proper bladder habits and hygiene to reduce UTI frequency
Provide referrals to menopause specialists to help sort out any hormonal dysfunction that may be leading to decreased health of urogenital tissues

Get Pelvic Health Physical Therapy

Recurrent urinary tract infections (UTIs) are a common issue, particularly among women, and can significantly impact quality of life. Traditional treatments often focus on antibiotics; however, emerging evidence suggests that pelvic floor dysfunction and other factors, such as hormonal changes during menopause, may contribute to these recurrent infections. Addressing these underlying issues through physical therapy offers a promising alternative for reducing UTI frequency and alleviating associated symptoms.

Incorporating physical therapy into the treatment plan for individuals experiencing recurrent UTIs offers a conservative and effective approach to addressing underlying pelvic floor dysfunction. By enhancing muscle coordination and addressing voiding dysfunction, physical therapy can reduce the frequency of UTIs and improve overall urinary health. Individuals suffering from recurrent UTIs should consider consulting a pelvic health physical therapist to explore this treatment option. Suffering from chronic UTIs? Our highly trained staff of physical therapists at Femina are here for you!

References:

Divine, Kate PT, DPT, WCS; McVey, Lisa PT, DPT. Physical Therapy Management in Recurrent Urinary Tract Infections: A Case Report. Journal of Women's Health Physical Therapy 45(1):p 27-33, January/March 2021. | DOI: 10.1097/JWH.0000000000000189
Kim, H. K., Kang, S. Y., Chung, Y. J., Kim, J. H., & Kim, M. R. (2015). The Recent Review of the Genitourinary Syndrome of Menopause. Journal of menopausal medicine, 21(2), 65–71. doi:10.6118/jmm.2015.21.2.65
Mareș C, Petca RC, Popescu RI, Petca A, Mulțescu R, Bulai CA, Ene CV, Geavlete PA, Geavlete BF, Jinga V. Update on Urinary Tract Infection Antibiotic Resistance-A Retrospective Study in Females in Conjunction with Clinical Data. Life (Basel). 2024 Jan 9;14(1):106. doi: 10.3390/life14010106. PMID: 38255721; PMCID: PMC10820678.

Details: Written by: Kasia Gondek, PT, DPT, CLT, CSCS; Published: 12 March 2025; Last Updated: 13 April 2025; 161 Views

The Link Between Autoimmune Diseases and Sexual Dysfunction and How Pelvic Floor Physical Therapy Can Help — Photo by frank mckenna on Unsplash

It is not uncommon for patients with autoimmune diseases to come see us because of difficulties with arousal, pain with sex or orgasms, and/or erectile dysfunction. This is because the chronic inflammation that occurs with autoimmune conditions impacts how nerves function, alters blood flow, and can make it difficult to sustain an erection or can cause vaginal dryness.

Additionally, joint pain, muscle aches, and other pain symptoms associated with autoimmune diseases can make sexual activity uncomfortable or painful, and some autoimmune conditions can disrupt hormone balance, impacting sexual desire, arousal and overall sexual function. Autoimmune conditions like lupus, Sjogren’s syndrome, type 1 diabetes and rheumatoid arthritis are examples of systemic autoimmune diseases that can be associated with sexual dysfunction.

Are Autoimmune Conditions Linked to Sexual Dysfunction?: What the Research Says

One meta analysis and systematic review conducted by Minopoulou I, Pyrgidis N, Tishukov M, et al. in 2023 found that 63% of people with a systemic autoimmune rheumatic diseases (like lupus, Sjogren’s, and rheumatoid arthritis) have sexual dysfunction. They found that women with Sjögren's syndrome and systemic sclerosis reported the highest levels of sexual dysfunction.¹

Additionally, “A 2024 meta-synthesis of 6 studies involving people with inflammatory arthritis conditions found that sexual function was impacted by pain, lower sexual desire, erectile dysfunction, fatigue, fluctuations in disease activity, altered self-image, and confidence in sexuality, with negative impacts on intimate relationships with partners.”^2,3

What Can Pelvic Floor Therapy Do to Help My Autoimmune Condition?

If you have been diagnosed with an autoimmune disease and notice that you have any symptoms of sexual dysfunction, our pelvic health physical therapists can help you! When a person comes to us with sexual dysfunction and also has an autoimmune condition, we take a thorough history of their symptoms, previous treatments, current medications, and current providers. We then conduct an orthopedic assessment that includes screening the spine, hips, legs and feet, as well as any other body regions that may be impacted by the person’s condition.

This may include observation of day-to-day movements such as bending over, reaching, squatting, walking, and balance. Additionally, we check the range of motion and flexibility, muscle and soft tissue mobility and tender points, strength and muscle coordination. This is followed by a pelvic floor assessment, which entails observation of pelvic floor muscle function and tissue health and checking for any trigger points/tenderness in the person’s pelvic floor muscles externally and internally, depending upon the person’s comfort level at that time. The goal of these assessments is to determine what is driving the person’s sexual dysfunction and pain and then target physical therapy treatment toward these areas.

How Long Until I See Results in Physical Therapy?

Each person’s physical therapy treatment plan is unique because no two people are exactly alike! In general, people will begin to see improvements in their pain and functioning in about four sessions, however the complete treatment plan duration does vary from person to person depending upon their symptoms, areas of treatment, and how long symptoms have been going on.

Our Pelvic Health Physical Therapists Are Here to Support You!

All of our physical therapists at Femina have specialized training in treating and healing pelvic pain, sexual dysfunctions, and the associated difficulties with day-to-day functioning that can go along with an autoimmune disease. Our goal is to provide compassionate, evidence-based, and effective treatments to help you feel and function at your best. If you need pelvic floor physical therapy in Los Angeles, contact our office to start getting the care and support you deserve.

Sources:

Minopoulou I, Pyrgidis N, Tishukov M, et al. Sexual dysfunction in women with systemic autoimmune rheumatic disorders: a systematic review and meta-analysis. Rheumatology (Oxford). 2023;62(3):1021-1030. doi:10.1093/rheumatology/keac457
Ackerman IN, Restoux L, Dobo B, Slater H, Ross MH, Briggs AM. Holistic Care for People Living With Chronic Musculoskeletal Pain: The Relevance and Importance of Sexual Function. Phys Ther. 2024;104(8):pzae083. doi:10.1093/ptj/pzae083
Restoux LJ, Dasariraju SR, Ackerman IN, Van Doornum S, Romero L, Briggs AM. Systematic review of the impact of inflammatory arthritis on intimate relationships and sexual function. Arthritis Care Res. 2020;72:41–62. doi: 10.1002/acr.23857.

Details: Written by: Heather Jeffcoat, DPT; Published: 10 March 2025; Last Updated: 10 March 2025; 36 Views

Having a baby changes a lot more than your schedule. Your body goes through quite an epic shift during pregnancy and childbirth. After your little one arrives, it's normal to feel the changes that have occurred in your body. Recovery is a journey where every step can feel like a tiny victory. Focusing on postpartum exercises can be a rewarding path to regaining physical strength and feeling more like yourself.

Getting back into movement doesn't have to be daunting. Simple exercises can make a world of difference. Think of it as a gradual adventure where each move builds on the last. Starting with gentle stretches and breathing exercises, you'll be setting a strong foundation for more active steps down the road.

Imagine your body as a superhero in recharge mode. Each stretch or movement, no matter how small, chips away at discomfort and brings a wave of relief. It's about pacing yourself and honoring what your body can do right now. Whether you're doing light stretching or focusing on strengthening your core, these small steps are key to helping you recover and feel stronger every day.

Benefits of Postpartum Exercises for New Moms

Postpartum exercises bring a host of benefits that can help new moms navigate the journey back to feeling strong and comfortable in their bodies. Here's a closer look at why these exercises are so worthwhile:

- Improves Mood: Exercise is known to boost the release of endorphins, the feel-good hormones. This is especially important after birth when emotions can be all over the place.

- Increases Energy: You might think exercising makes you more tired, but it actually helps increase your energy levels. By getting your body moving, you combat fatigue more effectively.

- Aids Recovery: Gentle exercises encourage proper blood flow and can promote healing. It helps in reducing postpartum discomforts like soreness and stiffness.

- Strengthens Muscles: Pregnancy can weaken your core and pelvic muscles. Targeted exercises help rebuild strength in these key areas.

- Enhances Sleep: Regular physical activity has been linked to better sleep. Though new mothers often deal with disrupted sleep, exercising can aid in getting more restful sleep when you actually manage to catch some Zs.

By incorporating postpartum exercises into your routine, you can manage both the physical and emotional challenges of new motherhood more effectively. Not only does it empower your body but it also reassures the mind that you are doing something positive for your health.

Safe Start: Gentle Exercises to Begin With

Jumping into hardcore workouts right after childbirth isn't the best idea. Instead, start with gentle exercises that ease your body into the routine without overdoing it. Let's look at a few exercises that are both safe and effective:

1. Deep Breathing with Abdominal Contraction: Begin by lying on your back. Breathe in deeply and contract your abdominal muscles. Hold for a few seconds and release. This helps engage and strengthen your core.

2. Pelvic Tilts: Lie on your back with knees bent. Gently rock your pelvis up and down. This exercise helps in relieving back pain and strengthening your lower back and core.

3. Kegel Exercises: These are key for strengthening pelvic floor muscles. Simply contract and hold the muscles you'd use to stop urinating, and release. This can be done anytime, anywhere.

4. Wall Sits: Stand with your back against a wall, feet about shoulder-width apart. Slowly lower your hips, like you're sitting in an invisible chair. Hold for a few seconds and rise back up. It's great for building leg and core strength.

Starting with these exercises creates a strong foundation. They are gentle, yet effective in helping the body recover from the stresses of childbirth. As you gain confidence and strength, you can gradually introduce more exercises. Remember, listening to your body should always guide your routine—progress at a pace that feels right for you.

Key Exercises for Strengthening Core and Pelvic Floor

Strengthening your core and pelvic floor is crucial after childbirth. These muscles support your entire body and play a big role in daily movements. Let's explore some key exercises that can help you regain strength and stability.

1. Bridges: Lie on your back with your knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top. This simple move strengthens your lower back, glutes, and core.

2. Planks: Start on all fours, then extend your legs behind you. Keep your body straight from head to heels. Hold the position. It might not look like much, but a plank is a powerhouse move for the core.

3. Bird Dogs: Get on all fours. Extend one arm forward and the opposite leg back. Keep your balance as you switch sides. This exercise enhances coordination and core stability.

4. Heel Slides: Lie on your back with knees bent. Slowly slide one heel away along the floor, then bring it back. This gentle move activates your lower abs and supports pelvic stability.

These exercises can be easily incorporated into your daily routine. They're a great step forward in rebuilding strength and will help you feel more secure in your movements as you continue to heal.

Incorporating Therapy Techniques for Enhanced Recovery

As you focus on physical recovery, incorporating therapy techniques can enhance the process. These methods can be a game-changer for your postpartum journey.

1. Fascial Stretch Therapy: This technique focuses on stretching the connective tissues to improve flexibility and reduce tension. It adds an element of relaxation while enhancing the muscle recovery process.

2. Myofascial Release Therapy: By applying gentle pressure to specific areas, this therapy helps release tightness and improve blood flow. It can target both surface and deeper muscle tissues adding to overall comfort.

3. Graston Technique: Using specialized tools, this method helps in soft tissue mobilization. It aids in reducing scar tissue and promotes healing, which can be beneficial post-pregnancy.

Engaging in these therapies under the guidance of professionals can significantly aid your recovery. They complement regular exercises and provide a more comprehensive approach to healing. Feeling better in your body can be a reality with consistent effort and the right support system.

Conclusion

Postpartum recovery is a journey, one that requires patience and gentle care. Each exercise and therapy technique lays down a brick in the strong foundation of your physical wellness. The path you're on isn't just about getting back to how things were; it's about building a better, stronger you for the road ahead.

Getting into a routine can feel intimidating, especially when juggling motherly duties, but small, consistent efforts make a big difference. Whether you're doing a gentle stretch or engaging in therapy techniques like Myofascial Release or the Graston Technique, each step brings you closer to feeling empowered in your new role.

At Femina, we're here to support your journey every step of the way. Ready to take your postpartum recovery to the next level? Reach out to us today to learn more about our postpartum physical therapy and how we can help enhance your wellness journey with care and expertise.

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