Technology in our current time is incredible. With our smartphones so quickly at our finger tips, we have apps for pretty much everything. Need to find a good restaurant near by? There’s an app for that. Want to quickly edit your photos into beautiful photo masterpieces? Just download the app. Last year over Christmas, I even found an app that turned anyone’s face into Santa Claus. (The results were amazing if you’re wondering).
And pelvic health is no different. There are so many apps available for people with pelvic problems or for general men’s and women’s health needs. I absolutely love apps for my patients that help them with the problems they’re experiencing or enhance their home programs. Here are some of the great ones out there! (Note: Special thanks to my colleagues on the Women’s Health Physiotherapy Facebook Group who added their suggestions to this list. I plan to keep this updated regularly so it can be a great resource for colleagues and our wonderful patients!) Enjoy!
- iDry: Free version includes a tracker for pad usage and bladder leakage. Premium version includes options for interventions (including pelvic floor exercises!), a more detailed chart tracker, reminders, and options to send to your health care providers!
- UroBladderDiary: This app costs $1.99 but allows tracking of urinary frequency and volumes, leakage, and fluid intake. Also allows tracking of urgency level. Allows conversion to a PDF to e-mail to health care provider.
- Bathroom Map: For those struggling with strong urinary or bowel urgency and/or incontinence, this app may become your best friend! It uses your location to quickly identify all of the restrooms nearby. It also grades each bathroom as green, yellow or red to indicate the availability of the restroom, comfort and cleanliness of the facility.
- Poo Keeper: This app is a quick tracker for someone struggling with bowel problems. Allows you to snap a quick photo of your stool and track your stool consistency.
- BM Classic: For those with bowel problems, this app not only allows you to track your bowel frequency and stool consistency (using the awesome Bristol Stool Scale), but also allows you to track stress level, water intake, and dietary habits. Could be a great resource for someone struggling with bowel problems.
Pelvic Floor Exercises:
- Squeezy: This app was designed by pelvic physiotherapists in the UK and is endorsed by the NHS. It allows for a personalized exercise program, has reminders, visuals and keeps a record.
- Kegel Trainer: This app includes information on how to use pelvic floor muscles, and has various levels of exercise based on different contraction/relaxation intervals. Free version only includes first level, paid goes up to 15 levels. Includes reminders and an exercise tracker.
- Pelvic Floor First: This is an awesome organization out of Australia, and I have used their website and handouts frequently for my clients for the past several years. Their app definitely does not disappoint! It offers a nice progressive exercise routine for someone struggling with pelvic floor weakness (like we commonly see with urinary incontinence, pelvic organ prolapse, and postpartum difficulties). The programs go from Starting Out (30 min), Moving On (40 min) to Stepping Up (50 min). Just be sure to chat with your pelvic PT before you jump in the program!
- If you prefer a device for strengthening (and your pelvic PT thinks that would be helpful to you!), the following are apps that sync to insertable devices: Pericoach, Elvie, KGoal
- BWOM: This app is great because it starts with a short quiz to help identify where someone may have a pelvic floor problem. It then has exercise programs (available for a small $$) based on that problem, including relaxation exercises! Designed by pelvic physios.
- GoldMuscle: This app is focused on improving sexual performance rather than on those who may have pelvic health problems, so definitely has a different look to it. It includes various programs to focus on both endurance and quick contractions of pelvic floor, allows you to track progress, and get reminders for your exercises.
Pelvic Pain/Relaxation Apps:
- RelaxLite with Andrew Johnson: This is one of my personal faves. Basically, it’s a 10-15 min guided progressive relaxation. He has a paid version too with lots of additional upgrades, but the free meditation is great!
- Headspace: Free version includes a free 10 minute meditation to teach basics of meditation. Upgrade provides access to tons of different meditation options. Great way to start learning meditation.
- Calm: Another great meditation app. Free version includes the “7 days of Calm” introductory program to learn the basics of mindful meditation, and also incluees access to soothing sounds to help relieve stress. Upgrade allows access to all of the different meditation programs (for sleep, calm, etc)
- Insight Timer: Meditation community app, includes a timer to track meditation with different sound options, and includes over 1300 guided meditations. Also includes discussion groups and meet-up groups.
- Binaural- Pure Binaural Beats: This app allows you to listen (use headphones) to various sounds to promote brain wave activity correlated with relaxation, meditation, problem solving and activity. And all of it’s free!
- iPeriod: Paid versions only. Use to track periods, ovulation and fertility; Graphs of data available and includes availability to export data to take to physician visits. Lots of personalization options too!
- Clue: Period tracker that predicts dates for your next period, and also allows you to track symptoms as they relate to your cycle (including pain, which is awesome!)
- My Days: This app tracks and predicts periods, ovulation and fertility. Also allows options to track basal metabolic temperature, cervical mucus and cervix for those trying to become pregnant.
- Pregnancy Pelvic Floor Plan: This app by the Continence Foundation of Australia has both a tracker to see weekly milestones during pregnancy, but also has great information on pelvic floor health. Includes option to receive regular reminders to perform pelvic floor exercises.
- Gentle Birth: This app promotes a positive pregnancy and birth experience. Includes mindfulness, breathing techniques, affirmations and hypnosis, combined with evidence based research. Customized programs based on the woman’s needs. Free for a sample program, then requires paid subscription.
- Mind the Bump: Meditation app geared toward pregnancy/postnatal populations. Includes different meditations for different periods of time (first trimester-postpartum)
- Pregnancy Exercise- Weekly Workout: This app by Oh Baby! Fitness (based out of Atlanta, and generally very evidence-based!) includes a new exercise for every week of pregnancy based on pilates, yoga and strength training. Through 10 weeks is free, then $5 to unlock the rest of the weeks.
- Rost Moves: This app provides recommendations for body mechanics/movement options when performing different regular home activities. Especially a great app for new moms or pregnant women with pelvic girdle/low back pain.
Hope you found this helpful! Did I miss any of your favorite apps?? Let me know in the comments below! I plan to update this page regularly for new apps we discover! Have a great week! ~ Jessica