Pain during sex is NOT normal

I often get asked why I chose to become a pelvic PT. Many people postulate that I have my own pelvic health challenges (I do…but those came later after 2 c-sections). Others assume I’ve always been super into the pelvis. But neither is really the case. The answer is quite a long one… but, honestly, it all came down to the patients.

Sometimes you have a moment in time that ends up defining the trajectory of your life (if you know, you know). And for me, this moment happen during a rotation in Shreveport, LA, while I was working on my Doctor of Physical Therapy degree through Duke University. I had an amazing clinical instructor (Darla Cathcart, who I now teach with through Herman & Wallace), and we were working with a patient who had been experiencing painful sex for as long as she had ever tried to have sex. I remember her talking with us during her initial evaluation, telling us about the relationships that had ended because of this, and tearfully explaining how she wanted this to not be a factor for her current relationship.

Fast forward, several visits later, she came in for her session, sat down, and started crying. She looked up and said, “I had sex, and it didn’t hurt.” I still get goosebumps as I right this. I got goosebumps in that moment. And, it was then and there that I KNEW that I had to help more people like her. I felt such clarity in my path. And I have never looked back.

Painful sex is extremely common. In fact, some studies show that it impacts around 20% of women. Yes, my friend, that is 1 in 5. However, women aren’t the only ones dealing with pain during or after sex. All people can deal with it– regardless of gender or anatomy. And, it really tends to be one of those things that just isn’t talked about. Nearly every time I post about painful sex on social media, I end up with private messages from people who have been dealing with pain for years, and just thought it was normal. Common does not mean normal. A little louder (for the people in the back):

Just because pain during sex is common, does NOT mean it is normal. Not if you:

Have had a baby
Have never had sex before
Have had sex a lot
Have been told you are small
Think your partner may be large
Have had problems with bladder or other infections
Have sensitive skin
Anything else

While some of these factors may make someone more likely to have pain during sex (like if you had a baby and had a tear that took a while to heal), this still does not mean that pain is just something you have to deal with. Honestly, there are so many reasons why someone might have pain with sex. It could be related to:

Decreased lubrication
Hormones
Inflammation
Neural sensitivity
Dermatological conditions
Painful scar tissue
Orthopedic challenges (especially around the hip or low back)
Bowel dysfunction (hello constipation)
Conditions like endometriosis/adenomyosis, painful bladder syndrome/IC, or others.
Pelvic floor and abdominal muscle challenges

And many, many other things! And so so many different treatments to help! This can include finding the right moisturizers and lubricants for your body, additional medical interventions (medications, hormone creams, and more!) and working with a pelvic health specialist to help you optimize your pelvic floor muscles (through gentle manual therapy techniques, home exercises, lots of education, and a whole lot more!)

If you’ve been dealing with pain during sex, please know that you are not alone.

So so many other people deal with this too. And the great news is that enjoyable sex is possible for you. We can get there. There is treatment available. There are compassionate clinicians who care (if yours didn’t, pllleeeeasssseee go see a new one!). And we can work together to get you feeling better.

I have so much more to say about this!! But for now, I’m going to leave you with a few links for prior blogs with more information!

Vaginal Dilators for Painful Sex

How to Relax Your Pelvic Floor Muscles

Sex After Baby

Are you ready to get started?

We are offering 20% off through September 30th on our 90-min mini classes: Overcoming Painful Sex and Self-Treatment for Pelvic Floor Tension using the code, ENJOY20. These classes are full of awesome information, exercises, and resources for getting started!!

All my best,

Jessica

How to relax your pelvic floor muscles

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Whenever I teach coursework to pelvic PTs, a common theme tends to come up. While teaching someone to contract their pelvic floor muscles can be challenging, teaching someone to relax and lengthen? So much harder! And teaching someone to actually bear down (the way you need to move your muscles to have a bowel movement)? Way way harder! So, I wanted to take some time today to talk about how to relax and lengthen your pelvic floor muscles. This is super helpful for anyone experiencing pelvic floor overactivity– which often includes people with pelvic pain conditions, constipation, painful sex, and urinary urgency/frequency. And if you’re a rehab professional, this post will also give you tips to help train your patients to lengthen.

As an aside, if you’re a rehab professional and new to pelvic floor therapy, check out my facebook group, built just for you: Pelvic PT Newbies! This group was born after teaching so many new clinicians who just lack the support they need to grow into the incredible practitioners they can be! So, come join us! And, if you’re a more seasoned clinician who loves supporting newbies, you are welcome as well!

Back to the topic at hand, how do you learn to relax and lengthen your pelvic floor muscles? Let’s get started!

1. Locate and find your pelvic floor muscles

It’s tough to let go of tension in a part of your body you don’t really know. So, step one is locating these awesome muscles. The pelvic floor muscles are inside your pelvis like a hammock and run from your tailbone to your pubic bone. They support your organs, stabilize your pelvis and spine, control your sphincters, allow for sexual appreciation, and act as a sump pump to pump blood and lymphatic fluid in and out of your pelvis (Yep, those are the 5 S’s we teach at H&W). They are also super important for breathing–coordinating with your respiratory diaphragm, and play a big role in postural stability and movement. So, locate those muscles in your mind, and see what you know. Can you use those muscles and contract as if you were holding back gas or cutting off a urine stream? If you aren’t sure you’re doing it, grab a mirror, and take a look at your perineum. Do you see the anus pull in (like it’s winking) away from you and the perineal body (between the vulva/penis/scrotum and the anus) lift in? Or do you see the anus bulge out? If you have a vulva, you will also see a small amount of lift there and you will see the clitoris do a really tiny little nod of approval (that’s because the pelvic floor muscles superficially attach to the hood over the clitoris). If you have a penis, you’ll see the penis move as you contract.

Once you connect with your pelvic floor muscles, the opening and lengthening can begin.

2. Pelvic Floor “Drops” with Diaphragmatic Breathing

This is my standby, go-to, exercise for encouraging lengthening and opening of the pelvic floor muscles. To perform this exercise, bring your mind back to your pelvic floor muscles. Then, aim to let go of the muscles and lengthen, as if you are starting a urine stream. Note– this does NOT mean bear down and push out. Urination actually should not require ANY pushing. This is simply opening, letting go, and lengthening. Another tip to help visualize this is to think about a straw in one of your orifices, then imagine that straw is in a cup of water, and you’re trying to gently blow bubbles in the water (believe me, I’m full of weird visual analogies!) After you drop and lengthen your muscles, let’s do slow, diaphragmatic breathing. Breathing well means allowing your chest, ribcage, and belly to expand as you inhale– Yes, this is NOT just belly breathing! Belly breathing really does not harness the diaphragm the same way! So, perform slow breathing inhaling, allowing your ribs to open, chest to lift, belly to expand AND pelvic floor muscles to open, then exhale gently. Repeat this slow breathing for 2-3 breaths. Then, check in with your pelvic floor muscles, drop them again, and repeat! If it is challenging to know if your muscles are opening or not, you can perform a very small (like 10-20%) activation of the pelvic floor muscles before letting them lengthen and open. That being said, if you have significant overactivity, even a small contraction can irritate the muscles– so pay attention to what you feel!

3. The Elevator Let-Go

This is another visualization that can sometimes help you leg go all of the way of your pelvic floor muscles. To do this, visualize an elevator sitting in your pelvis. This is your main floor, and your building has 10 floors, and a basement. Now, use your muscles to gently lift that elevator to the first floor. Then, drop the elevator to the main floor. Take a deep breath while you visualize the elevator dropping all the way to the basement. Keep the elevator there while you gently take 2-3 breaths. NOTE: This also should not require much effort– we’re aiming to gently relax and lengthen.

4. Happy Baby Breathing

This is one of my favorite positions to encourage lengthening of the pelvic floor muscles. For this exercise, you’ll lie on your back and bring your knees up toward your chest, then open your knees and reach through to grab your ankles or your toes (whatever is comfortable and allows you to relax). In this position, take deep long breaths, focusing your breath into your abdomen and pelvis.

Hopefully this helps you get started! Believe me, lengthening the pelvic floor muscles can be challenging, so try not to get too frustrated if you find this difficult at first! If you’re struggling, reach out to a pelvic PT. We’re happy to help you figure this out, and have more tools available if these ones don’t resonate with you!

~ Jessica

Pelvic Floor PT: Soooo IN right now!

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I don’t know if you’ve realized it– but the pelvic floor has become crazy popular! This article by The Guardian was published 2 months ago. 3 different patients and a few friends forwarded it to me, as it highlights just how popular pelvic floor rehabilitation has become. And I’m not surprised. When I first started treating pelvic floor disorders, nearly every patient who came in the door had never heard of the pelvic floor, let alone, a physical therapist who treated the pelvic floor. They would look at me with a perplexed and nervous gaze as I would do my best to explain the anatomy and why there really was a GREAT reason that their doctor had recommended them to come see me. This situation repeated itself again, and again, and again.

But now, it’s actually a much more foreign experience. For the most part, my patients have some level of knowledge about the pelvic floor muscles. The internet and social media has allowed people more access to knowledge– including experts who make informative Tik-tok videos, infographics and blog posts 🙂 on their diagnoses and treatment options. This has created more informed consumers who are learning more about their health, care about their wellness, and are seeking to find the best answers for their care.

In fact, it now very rare for for someone to come in and tell me they’ve never heard of pelvic floor rehabilitation. And that is AMAZING my friend.

When I first moved to Atlanta in 2014, I could count the number of pelvic PTs in the area on one hand. Now?? The last time I counted, there were more than 30 of us. I’m sure that number is closer 50 or even more (I know this because nearly every level 1 pelvic floor course I teach has at least a few Atlanta based people in it!!). And while, again, this is amazing– it’s only barely scratching the surface of what is actually needed!

The reality is that pelvic floor problems are super common, and people dealing with pelvic floor problems are often struggling to find care! Look at some of these numbers:

Chronic pelvic pain effects at least 5-23% of women and 2-16% of men

Approximately 36% of female athletes leak urine

33% of individuals postpartum experience bladder leakage

Approximately 22% of older men experience bladder leakage

35% of people postpartum experience pain during sex

Vaginismus (painful vaginal insertion due to muscle spasm) occurs in 5-17%

20% of people experience constipation

Approximately 10% of people experience fecal incontinence

So… while we are serving so so many more people than we used to, we are just scratching the surface! If you are new to this blog, and want to read a little bit more to start learning about the pelvic floor, check out some of these posts:

Meet the Obturator Internus

FAQ: Isn’t Everyone’s Pelvic Floor A Little Bit Tender?

Head, Shoulders, Knees…And Pelvic Floor?

Yes, Men Can Have Pelvic Pain Too.

Also, if this is resonating with you, and you’re feeling like you may need some help, reach out and let us know!! You don’t need to be one of those statistics– you can get relief, you can feel better! And if you’re not ready to see someone in person, check out some of our mini-courses online on pelvic floor topics!

Building Community & Advocacy for People with Vulvovaginal Pain Conditions: An Interview with Noa Fleischacker of Tight Lipped

Image of Dr. Jessica Reale & Noa Fleischacker- Interview about Tight Lipped

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A few weeks ago, I connected with Noa Fleischaker, the founder of Tight Lipped. This organization started as a podcast in 2019, and has grown to reach over 3000 people from 58 countries around the world. Tight Lipped is all about supporting people who have been struggling with vulvovaginal pain conditions– problems like vulvodynia, vestibulodynia, pelvic pain, painful sex, and more. They share stories to build community, normalize often very private problems, and advocate for better care. They recently published their first Zine, “Opening Up,” and it is a beautiful compilation of art and stories from people who have dealt with vulvovaginal pain conditions. I received my copy last week, and it is in our waiting room as I type this!

I hope you enjoy this interview and connect with Noa’s message! If you would like to support the work of Tight Lipped, please visit their website! They also have events, meet-ups (with one coming up this week!!), workshops, and book clubs! So check it out and connect with this amazing group!

Meet the Obturator Internus

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You all know by now that I’m fairly nerdy. I love reading research articles, trying to understand complex topics, and everything about learning. Honestly, I think that is why I love pelvic health so much! The pelvis is so complicated! There’s so much to know, and the more I learn, the more I truly realize how much more there is to know! As an anatomy nerd, you know I have favorite muscles. I’ve written about the respiratory diaphragm, who is one of my most favorites, but I haven’t spent much time introducing you to my other love~ the obturator internus!

Meet the Obturator Internus

The Obturator Internus (Or OI, as they are known by friends) is a muscle that lives inside your pelvis in the obturator foramen and attaches to the hip via the greater trochanter. You can see it here:

The OI has several major functions for the body. First, it is a deep hip external rotator, and has shown to be active during the movements of hip extension, external rotation and abduction. In fact, this research showed that it was the first muscle to turn on in these motions (which I theorize could be part of it’s connection to the pelvic floor muscles and the anticipatory role the pelvic floor has in movement, pressure management and postural stability). My theory on this makes sense when we look at some of the research on the involvement of the OI in hip stability. This excellent article identifies the obturator internus & externus, quadratus femoris, and gemelli as important synergistic muscles that work together to modulate the position of the femoral head in the acetabulum during movement. This is particularly cool because in many ways, this function is very similar to the pelvic floor muscles! The authors suggest a dynamic stabilizing role for these muscles, making subtle alterations in force to control the femoral head position.

This study also recognizes the stabilizing role the OI can play, particularly when it works as a team with the other deep hip rotators. The authors here highlight that the obturator internus, obturator externus, superior & inferior gemelli (who I affectionately call the gemelli brothers) are essentially fused. And this fusion, actually leads to a decent cross-sectional area and ability for force generation. The orientation of the fibers adds further credence to the view that these muscles are crucial to hip stability.

The OI shares fascial connections and attachments with the pelvic floor muscles, which makes it an even more unique muscle. The iliococcygeus attaches to the arcus tendoneus linea alba, a fascial line that is also an attachment of the obturator internus. Additionally, the pubococcygeus and OI are fascially connected around the pubic bone, and the fascia around the bladder and urethra also is connected to the OI. What does this mean? It means that the OI can be impacted by what happens at the pelvic floor and can impact what happens at the pelvic floor. And research tends to show this. This study showed that the vast majority of people with pelvic girdle pain have obturator internus tenderness. This study found that most people with chronic pelvic pain have obturator internus tenderness with palpation. And here’s another study that found that 45% of people with pelvic pain had tenderness at the obturator internus. Another study found that in people with lumbopelvic pain, experiencing urinary urgency, and central sensitization made them 2x more likely to have concurrent pelvic floor and OI involvement.

Finding the Obturator Internus

One of the cool things about the OI is that it is a muscle that can be palpated both internally via the vagina or rectum, and also externally. The OI is palpated internally with an examining finger angling out toward the hip. You can see the palpation here on my lovely pelvic model.

My finger here is inserted, curving toward the left to access the OI

The OI can also be palpated by examining medial to the ischial tuberosity, then angling in toward the obturator foramen. You can see where palpation would be happening here.

Treating the Obturator Internus

If you think your Obturator Internus is involved in the pain or pelvic floor problems you’re experiencing, the first step is to have it examined. Your PT can palpate these muscles as described above. The muscles should be soft and move well, so they should not be sensitive or painful to touch. If they are, they could potentially be involved in the pelvic problems you are experiencing.

From a treatment standpoint, we can address the OI by first improving the mobility via gentle manual therapy, and then improving the overall hip stability (retraining the anticipatory function through the relationship between the pelvic floor & OI). It usually isn’t the “sole” problem happening. But including it within your treatment can be key to helping you get better!

Cheers!

Jessica

Daily Movement Sequence for Pelvic Pain

Happy baby pose with knees up and open, supporting legs with hands

May 28, 2020June 4, 2020 ~ jesspreale ~ Leave a comment

May is Pelvic Pain Awareness Month, so I thought it was only fitting to write something about pelvic pain before the month is over. Pelvic pain impacts so many people, in fact, the International Pelvic Pain Society estimates that over 25 million women suffer from chronic pelvic pain. While the number is generally lower in men, some studies estimate that around 1 in 10 men experience chronic pelvic pain (often termed chronic prostatitis).

Next week, my clinic is officially re-opening our doors for in-person sessions, after operating completely virtually for the past 2.5 months! During this time, I tried to stay as connected to our patients as I could, and sent out a newsletter each week full of pelvic health tidbits. One of the new things I created was a daily movement sequence for pelvic pain, and I wanted to share it with all of you here!

Getting Started

Before we get started, you should know a few things about pelvic pain. First, each person with pelvic pain is a unique entity. So, while this sequence can feel lovely for many people with pelvic pain, some may not be quite ready for it. For others, they may find that doing it actually increases their pain (clearly, not our goal). For rehabilitation for a person with pelvic pain, it is very important that exercises, movements and activities are done at a threshold that does not increase or aggravate pain or discomfort. This is, as we have spoken about very often, because we want to create positive movement neurotags for the brain. Basically, we don’t want your brain to think that movement is bad or dangerous (because as we all know, it should not be bad or dangerous!). If we do movements that increase our discomfort and make us feel worse, the brain can build a connection between moving that way and bad/pain feelings. Instead, we like to move at a threshold where the body does not guard or protect by pain. So, why am I telling you this? Because, if you start doing these movements and your symptoms worsen, or it doesn’t feel therapeutic to you, you need to stop doing it and see a pelvic floor therapist who can evaluate you comprehensively and help you develop a specific movement plan that IS therapeutic to YOU. And lastly, remember that anything on this blog is not in any way a replacement of in-person care. You need to consult with your interdisciplinary team (your physician, PT, etc!) to determine the best approach for your health! (And if you’re not sure, schedule a virtual consult with a member of my team to help figure out where to go next!)

Daily Movement Sequence for Pelvic Pain

So, let’s break down this sequence.

Diaphragmatic Breathing

If I could give any person with pelvic floor problems a single exercise to do, it would be this. The breath is SO powerful, and sync’d with the pelvic floor. For diaphragmatic breathing, you want your breath to move into your belly, expand your ribcage in all directions, then lift your chest. A misconception of diaphragmatic breathing is that the chest should not move at all, and this is FALSE. The chest should lift–but–so should the ribcage and the abdomen. You can do this in sitting or lying down. As you inhale, aim to lengthen and relax your pelvic floor muscles, then exhale, allowing your muscles to return to baseline. Start your sequence with 2-5 minutes of this breathing. (and toss in some focused relaxation of each part of your body while you’re doing it!)

Happy Baby or “the Frog”

This one is a key movement for anyone with pelvic pain! To perform this, lie on your back and bring your knees up to your chest. Reach your arms through your legs to grab your lower shins, support your legs using your arms, and allow your knees to drop open. You can alternatively hold your legs at your thighs, depending on your comfort and your hip mobility. From here, aim to let go of muscle tension. Then, take slow breaths, directing your breath to lengthen and open your pelvic floor muscles. This is a great position for relaxation and lengthening of the pelvic floor!

Segmental Bridge

This is a nice movement to warm up your spine and practice using small amounts of tension to perform a graded movement (you know I love my slow movements!) For this exercise, you will lie on your back with your knees bent. Then inhale in to prepare, exhale and slowly begin to roll up off the mat, lifting your tailbone, then sacrum, then low back, then mid back, then shoulder area. At the end of your exhale, slowly inhale, reversing the movement. You can repeat this 5-15 times, and do 1-3 sets. (Vary this based on what feels healthy and helpful to you!). Sometimes people get back pain when they do this (usually their back muscles are trying to do the job of the glutes). So, if this happens, try to bring your feet closer to your buttocks, and press through your feet while you are lifting. If it still happens, stop the exercise, and talk to your physical therapist.

Reach and Roll

I love this exercise for improving mobility of the upper back (thoracic spine). For this exercise, lie on your side with your knees and hips bent to 90 degrees, arms stacked in front of you at shoulder level. Inhale, reaching your top arm forward, exhale, and slowly roll your hand across your chest, opening to the opposite side. Keep your hips stacked so you don’t rotate through your low back. Pause here and inhale in, letting your ribcage expand, then exhale letting the hand glide across your chest to meet the opposite hand again. Repeat this movement 5-10 times on each side (You can do a few sets if you would like!)

Cat-Cow

So, this is another one of my top exercises. I love the cat-cow as it promotes segmental mobility of the lumbar and thoracic spine into flexion and extension. It is another great movement to encourage minimal tension, and coordination of breath, so it’s a big favorite for people with pelvic pain. To do this, get into a quadruped position (hands and knees, with hands aligned under shoulder and knees aligned under hips) Inhale, allowing your tailbone to come up and your back to dip down, head looking up. Exhale, dropping your head down, rolling your back up and tucking your tailbone. Perform this movements slowly, using small amounts of tension. Repeat this 10-15 times, 2 sets. You can alternate each set with child’s pose, listed below.

Child’s Pose (Wide-Kneed)

Child’s pose is a beautiful exercise that also encourages opening and lengthening of the pelvic floor muscles. It is nicely performed between sets of Cat-Cow. I like to modify this slightly by bringing the knees into a wide position to further encourage relaxation of the pelvic floor muscles. To perform this, begin in the quadruped (hands/knees) position as above. Open the knees into a wider position, keeping your feet together. Drop your pelvis back toward your feet, reaching your arms forward and relaxing down toward the mat. You can use a pillow (or 2 pillows!) to support your trunk and decrease how deep your child’s pose goes. Hold this position (and make sure you are totally comfortable!) for 60-90 seconds, breathing in long, slow breaths, encouraging lengthening and opening of your pelvic floor. Repeat this 2 times, preferably, interspersed with the Cat-Cow exercise.

And there you have it. My daily sequence for people with pelvic pain to get some movement in!

There are so many other great exercises for people with pelvic pain! Do you have any favorites I didn’t include in this sequence? Any movement challenges you want help solving? Let me know!

~ Jessica

Diastasis Rectus Abdominis (Part 1): What is it? Do you have it?

April 13, 2020 ~ jesspreale ~ Leave a comment

If you’ve been pregnant before, you know the feeling of going out and having everyone comment on your beautiful belly. Of course, we all get the occasional, “wow, are you sure you’re not having twins?” “When are you due? You’re not going to make it there!” (And can we collectively just tell those people to leave us alone!!) BUT, the majority of the comments are, “you look amazing!” “Wow, she is really growing!” “How are you feeling? Congratulations on your baby!” Honestly, my own body self confidence was at a high during pregnancy. But then, our sweet little love muffins are born. And society expects us to very quickly bounce back to our pre-baby state (and I have so many thoughts on that…because we just went through this transformative, incredible experience, that took nearly 10 months to build! And often times mamas are left alone to figure things out after birth).

As an aside, this was one of the BIG reasons that my friend and colleague, Sara Reardon, and I decided to partner together to create live & on-demand classes! We recognized that soooo many people are struggling with pelvic health problems. While individualized pelvic PT is so beneficial, it’s not always possible for people at the time they need it. For one…ummm…coronavirus/social distancing. But also, some people prefer trying to learn and work independently, may feel too nervous to discuss their problems with a provider, or may have a schedule/time constraints/financial constraints/geographical constraints that just don’t allow individualized care at the time they are wanting it. SO, these are our classes. We have 2 LIVE postpartum classes coming up– TOMORROW 4/14 is our “Postpartum Recovery After a Vaginal Birth” Class, and the following Wednesday 4/22 is our “Postpartum Recovery After a Cesarean Birth” Class (SO excited about this one as a mama of 2 Cesarean babies!). These classes are built for the consumer—BUT, if you are a health care provider, I can guarantee that you’ll learn a bunch also! We sold out before the start of our “Pelvic Floor Prep for Birth” class, so if you’re on the fence, register soon and reserve your spot!

Anyways…back to our topic at hand: Diastasis Rectus Abdominis.

The abdominal wall is stretched during pregnancy to accommodate the sweet growing munchkin, and in some cases (most cases, according to some research!), this leads to a stretching at a structure called the linea alba- the connection between the two sides of the rectus abdominis or “6-pack” muscle group. When this becomes larger than about 2 fingers in width, it is known as diastasis rectus abdominis (DRA). This is what it looks like:

Ultrasonography_of_diastasis_recti — Mikael Häggström, M.D. – CC0, obtained via Wikimedia Commons

The two “+” marks indicate each side of the lines alba, and you can see that it is wider than it likely was previously. Note, this is an ultrasound image of a 38 year old mom who had diastasis after her pregnancy. DRA is different than a hernia. When a hernia occurs, there is a defect that allows an organ or tissue to protrude through the muscle/tissue that normally contains it. So, someone could have a DRA and not a hernia. Or, they could have a DRA and a hernia. Make sense?

Diastasis rectus abdominis is common during and after pregnancy, and varies in severity. For some moms, they may not really realize it’s even there. Others may feel a complete lack of support at their belly, notice a bulge, or even worry that they still look pregnant. A recent study published in 2016 found that among 300 women who were pregnant and gave birth, 33.1% had a DRA at 21 weeks gestation. At 6 weeks postpartum, 60.0% had a DRA. This decreased to 45.4% at 6 months postpartum and 32.6% at 12 months postpartum. So, basically, many pregnant folk get this, and while for some it gradually improves over time, for others it can persist.

The link between DRA and musculoskeletal dysfunction is not confirmed. A recent systematic review published in 2019 found “weak evidence that DRAM presence may be associated with pelvic organ prolapse, and DRAM severity with impaired health-related quality of life, impaired abdominal muscle strength and low back pain severity.” This makes a lot of sense to me. Conditions like pelvic organ prolapse and low back pain are complicated, but in some cases do have components related to pressure management. The abdominal wall is very crucial in helping to modulate intraabdominal pressure, so it makes sense that when it is not functioning optimally, a person could struggle with managing pressure well.

The intra-abdominal pressure system involves coordination between the respiratory diaphragm, low back muscles, transverse abdominis, and pelvic floor muscles. These muscles need to work together to control pressures through to abdomen and pelvis and create dynamic postural stability. When the abdominal wall has a loss of support, this system can be impacted and contribute to pressure problems like prolapse and low back pain. However, those diagnoses are complicated. There are many other factors involved (like connective tissue support, amongst other things), so this is why a comprehensive examination is often very beneficial. This is also why not everyone who has DRA has pain.

I think it’s important to note here, that for some people, their DRA may not be contributing to things like back pain or prolapse, but it may still be a huge problem for them. People can feel guilty about caring about the cosmetic component involved in some instances of DRA…you know…the pooch. But, you know what– if this matters to you, then it matters! Feeling confident and strong is so important! So, don’t let anyone tell you what is or isn’t important for you to care about!

So, how do you find out if you have a diastasis?

The best thing to do if this is sounding like you is to see a pelvic PT to be evaluated comprehensively. There are many different things that can contribute to a loss of support at the abdomen, so looking at the complete picture is the best option. We’re going to talk about some of those pieces and how we as pelvic PTs evaluate DRA in Part 2 of this blog series. However, there are ways you can examine yourself and find out if you have a diastasis rectus. First, lie down on your back with your knees bent.

In this image, my two fingers are at my belly button, and my other hand is over the top, reinforcing what I feel.

Start by placing two of your fingers at your belly button. Next, lift your head and your shoulders up (like doing an abdominal crunch) and sink your fingers in, gently moving them back and forth to feel the sides of your rectus abdominis. Notice if your fingers sink in, and if you feel a gap between your muscles. Repeat this a few inches above your belly button, and again a few inches below your belly button. Also notice how you feel as you do this– do you feel tension at your fingers? Do your muscles feel strong? When you lift up, are your fingers pushed out or do they sink in? What do you notice? (This is great information for you to understand how much force you can generate through your “gap” and will be important as we start discussing how we treat this!)

How can you help a diastasis?

Well, the good news is that there is so much we can do to help improve diastasis, make your belly stronger, and help you feel better. In part two of this series, we’ll discuss the ways pelvic PTs can best evaluate someone who has a diastasis, and the methodology we use to treat this problem. The method of treating this has changed over time, so I’m going to give you my best understanding of the research as it’s available today! Stay tuned to learn more!

Stay healthy during this time my friends– and wash your hands!

~ Jessica

Happy Smells, Memories, and Neurotags

December 4, 2019December 4, 2019 ~ jesspreale ~ Leave a comment

A few weeks ago, my husband returned from spending a few days at Barnsley Gardens Resort, where he helped with a fundraising event for the Atlanta Area Boy Scouts of America. Upon his happy return (for all parties involved– single moms: you are rockstars!), he gifted me with a bottle of my favorite relaxing lotion, scented with lavender and peppermint. It is heavenly, and we both adore it! It has become a tradition that he brings me a bottle every time he helps with the event in November. Why do we both love it so much? Well, 3 years ago, we spent 2 wonderful nights at Barnsley Gardens for a mini babymoon. It was our last getaway as a family of two. I was super pregnant, but we ate delicious food, relaxed in the pool, went on evening walks, and slept in. We had an incredible couples massage also, and this lotion was the smell of the spa. We bought a bottle then, and even now, 3 years later, using the lotion evokes feeling of peacefulness, joy, love, and overall relaxation.

So, what happened there? How do brain-smell associations work? (And I know some of you are sitting there thinking…what does this have to do with the pelvis?)

We’ve all been there, right? When I hear the song “Kiss me” by Sixpence None the Richer, I’m transported back to the middle of the summer working as a lifeguard. I smell sunscreen and chlorine and feel the warmth of the sunshine. When I smell a certain blend of middle eastern herbal tea, I’m transported back to Cairo, Egypt where I studied abroad in college, walking through the busy streets at the downtown market. Our brains are incredible like that. Certain memories impact us, and cause our brains to form neurotags– specific patterns of neural activation based on that single input. This is why all of the pieces of the memory come flooding back to you when you have the evoked stimulus (in my case recently, amazing lavender mint lotion).

Now let’s jump into pelvic health, and particularly, chronic pain. What if the brain forms neurotags about pain? For example, what if a person began having pain with sitting, and let’s say, for this example, they experienced a few situations where they needed to sit for a long period of time, and the pain was just awful. As we have discussed many many times, we know that all pain is produced by the brain, that the brain can play tricks on us, and that the brain does change over time due to pain and many other factors. The brain could then, build a neurotag about sitting. Basically, when the person in the above example goes to sit, the brain will activate the neural pathways to remember pain, negativity, perhaps anxiety/stress about the situation, etc. and instead of amplifying the feelings of peace and love (like my lotion!), the brain will amplify the feelings of distress and pain. What about a painful medical examination? A negative sexual experience?

Fascinating, right? So, what can we do about it?

First, recognize a negative neurotag for what it is– your brain recognizing familiarity. And what it is not– a true interpretation of the current situation.

Next, change up the pattern to trick your brain. If you have pain when bending forward to pick something up, can you try the bending motion while lying down (ie pulling your knees up to your chest)? If you had a negative medical exam and start feeling anxious about your appointment, could you see a different provider at a different office? Perhaps request a different position for the exam? If you have pain with sex, could you alter the experience? Maybe this means a different position, different location, different warm-up?

After that, aim to build new, positive neurotags for your brain. How do we build positive neurotags? It can start by building a positive association for your brain. So, this could mean diffusing a calming oil blend while listening to a guided relaxation track. Once this association builds for the brain, you could then try using the same scent within a typically negative situation (assuming you have also removed the negative stimulus!). For people with pelvic floor pain, we often use gentle manual treatment (either with a finger or vaginal trainers) to provide a safe input to the tissues in a way that the brain will not guard and protect by pain. Now, envision pairing that calming scent with gentle pelvic floor muscle desensitization? The options are endless for creativity in building positive neurotags! Movement can also be great to build positive neurotags! If you find that pain limits what you can do, working with a physical therapist to develop movements you can do, that keep you at minimal to no discomfort can help your brain build neurotags for safety with movement again!

If this is fascinating to you (as you know it is to me!), here are a few other resources to check out:

These amazing Vlogs by Jilly Bond, one of my favorite physios across the pond (You may recognize a certain someone in the second video!):

Your Brain is Playing Tricks on You, Part 2: Pain

Guest Post: There’s a Pelvis….in Your Brain?

What neurotags have you noticed in your life? Fun? Serious? I want to hear them all!

On Creating Agency as a Patient

November 9, 2019 ~ jesspreale ~ Leave a comment

Agency is defined as, “the capacity of individuals to act independently and to make their own free choices.” What does this mean for healthcare? How does the healthcare consumer maintain and create agency while also navigating the complexities of medicine?

A few weeks ago, I traveled to Washington DC to teach a group of 40+ physical therapists and occupational therapists about working with people who are dealing with various types of pelvic pain. Over this 3-day course, we covered topics related to diagnosis, medical management, manual therapies, movement interventions, and much more. On the third day of the course, I gave a lecture on “trauma-informed care.” What is trauma-informed care? Trauma-informed care means the “adoption of principles and practices that promote a culture of safety, empowerment and healing.” While we do focus on how widespread trauma is, the varying ways people experience trauma, and strategies to develop sensitivity, respect and consideration for the needs of our patients, we also strongly emphasize the importance of treating all patients in this way. One of the key pieces in doing this is helping a person develop a strong sense of agency– the ability to make their own educated decisions and partner alongside their healthcare professionals, instead of being the recipient of directed care.

The idea of agency can seem fairly basic. Shouldn’t every patient feel like they can make their own decisions? Shouldn’t they feel like their healthcare providers are all members of the same team? But, that is often not the case. When a person loses this agency, they can end up in situations where things start happening to them, instead of with them, and this can create difficult and sometimes traumatic experiences. This could be a mother who feels pressured to have a birth intervention she was really not comfortable with having. This could be a person being scolded for not being “compliant” with their recommended home exercise program (as opposed to their clinician understanding what happened and partnering with them to fit exercise in their lives). Or, it could be feeling pressured to continue a painful examination that they otherwise would choose to stop.

There are many reasons why losing one’s agency is detrimental. Remember, the pelvic floor muscles respond to threat. So when a person is in a situation where they feel threat (whether that is due to stress, a difficult situation, or other circumstance), the pelvic floor will activate. When someone is dealing with something like pelvic pain, sexual pain, and other diagnoses, this can lead to a problem becoming worse. So, how can you maintain your agency as a patient?

Ask Questions. All the Questions. “The only stupid questions are the ones that are not asked.” If you aren’t understanding what is being recommended to you, ask more questions for clarification. Your healthcare provider should always be happy to answer any questions you may have to help you make the best decisions for your care. This also applies to times when you are in the middle of a treatment/procedure/etc. Ask away. Try saying:
- “Would you mind explaining my options again?”
- “Can you clarify what the benefits and risks would be to…”
- “Are there any risks in not moving forward with that treatment?”
- “What are the reasons you think I need to…”
- “I’m sure you have a busy day, but it would really help me if you could answer a few questions.”
Don’t be afraid to slow things down. If your treatment session or medical appointment is going a direction you are uncomfortable with, or if something is happening that you don’t feel like you understand, feel free to take a break. Try saying:
- “I need some time to think about that.”
- “I would like to take a few minutes to consider my options.”
- “I would prefer not to move forward with that today.”
- “Can you explain _______ to me again?”
- “I’m not sure I understand all of my options.”
- “I’d like to go home and think about all of this. I’ll let you know what I think at our next visit.”
Bring a friend. If you know that you tend to get overwhelmed at your appointments and have difficulty expressing your needs or how you feel, consider bringing a friend/partner/spouse who will have your back! Tell them in advance what you want their role to be and how they can help you! This could be stepping in to ask for some time to consider options, asking a provider to slow down and repeat their explanation, or simply being a person to be present with you during a difficult appointment.

I hope these tips have been helpful in helping you develop strategies to create agency as a patient. If you are a healthcare provider, I urge you to reflect on your own practices. Do your words and actions support your patients in maintaining autonomy? support agency? Do you unintentionally pressure patients into participating in treatments or exams that they may not feel comfortable with? Do you shame patients when they don’t follow your recommendations? None of us are perfect. I truly believe that most health care providers have the best of intentions. But, we can all do better. Reflect on our own words, habits, body language, and be better partners for our patients!

What other strategies have you found to help you improve your agency as a patient?

~ Jessica

Local to Atlanta? Come hang out with me and chat pelvic health at these upcoming events!

May 10, 2019 ~ jesspreale ~ Leave a comment

Happy Pelvic Pain Awareness Month! I do plan to post a few blogs on pelvic pain over the course of this month, I promise, but I wanted to quickly share with you a few events I am going to be a part of over the next month!

First, next Wednesday, May 15th, I will be the special guest at a FREE pelvic health education event hosted by PLS Yoga and Wholeheart Psychotherapy, “Women’s Pelvic Health: Key Considerations for Health and Wellbeing for Women Living with Pelvic Pain” The event will run 7-9 pm at 6 Lenox Pt NE in Atlanta! If you are struggling with pelvic pain, please join us for this incredible evening!

Pelvic_Pain_Eduevent__May_2019_pdf

Next, on Sunday June 2nd my colleagues and I will have a booth at the Mama Bear Fair, hosted by Dr. Jamie Michael’s chiropractic clinic in Smyrna! Fitting, as this is just 2 weeks before my due date (I did tell you all I was expecting another baby girl, didn’t I?) Stop in between 3-6pm to chat with me about prenatal/postpartum care and pelvic health! RSVP for the event via Facebook!

mama bear fair

I hope to see some of you at these events! Please feel free to be in touch if you have any questions!

All the best for a happy start of May,

Jessica

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