Ever wondered about your Pelvic Floor?

Nipple pain is more common than many people realize, yet it’s often dismissed or overlooked. It can be sharp, burning, achy, or sensitive to touch, making everyday activities like breastfeeding, exercise, or even wearing certain fabrics uncomfortable. While nipple pain is frequently associated with breastfeeding, it can also stem from hormonal changes, postural issues, post-surgical recovery, or nerve-related sensitivity. The good news? Pelvic health physiotherapy can play a crucial role in identifying and addressing the underlying causes of nipple pain. What Causes Nipple Pain? Nipple pain can have a variety of causes, and understanding the root issue is the first step toward effective relief. Here are some of the most common contributors: Breastfeeding Challenges Latch issues – A poor latch can lead to excess strain and nipple trauma. Blocked ducts – When milk isn’t draining properly, it can cause pain and swelling. Mastitis – A painful inflammation of the breast tissue that can cause redness, warmth, and tenderness. Postural Strain Poor posture while feeding, carrying a baby, or working at a desk can lead to muscle imbalances, which can place stress on the chest, shoulders, and back. Hunched shoulders and forward head posture can cause tightness in the upper body, restricting blood flow and increasing sensitivity. Hormonal Changes Menstrual cycles, pregnancy, postpartum recovery, and menopause can all lead to changes in breast tissue and increased sensitivity. Hormonal fluctuations can lead to increased fluid retention, swelling, and tenderness in the breast and nipple area. Nerve Sensitivity Previous breast surgeries (such as augmentations, reductions, or mastectomies) can lead to nerve irritation or damage, resulting in lingering pain or hypersensitivity. Nerve compression in the neck, upper back, or even the ribs can radiate discomfort to the chest and nipples. Muscle Tension and Imbalances Tension in the chest muscles (pectorals), neck, and back can lead to restricted movement and pain. Even pelvic floor dysfunction can play a role, as core stability and muscle imbalances throughout the body can contribute to discomfort in seemingly unrelated areas. How Can Pelvic Health Physiotherapy Help? Pelvic health physiotherapy isn’t just about the pelvic floor—it focuses on how the entire musculoskeletal system, nerves, and fascia work together , recognizing that pain in one area can stem from imbalances elsewhere. A pelvic health physiotherapist takes a whole-body approach to treating nipple pain, targeting the underlying causes rather than just the symptoms. Here’s how they can help: Postural Corrections & Muscle Balance – Your therapist can assess your posture and guide you through exercises to reduce strain on the chest, shoulders, and neck, which can alleviate pain over time. Manual Therapy & Soft Tissue Release – Gentle hands-on techniques can help release tight muscles, improve circulation, and reduce sensitivity in the nipple and breast area. Nerve Mobilization Techniques – If nerve sensitivity is contributing to your pain, specific mobilization techniques can help desensitize and restore normal nerve function. Breastfeeding Support & Positioning Advice – For postpartum individuals, physiotherapists trained in lactation support can help optimize breastfeeding positions, reducing strain on the nipples and chest muscles. Pelvic Floor & Core Strengthening – Because the core, back, and pelvic floor are all connected , strengthening these areas can improve overall posture and muscle balance, reducing tension that may be contributing to pain. When to See a Pelvic Health Physiotherapist If you experience ongoing nipple pain that doesn’t seem to improve with basic adjustments, it’s worth consulting a pelvic health physiotherapist. Here are some signs that professional help may be beneficial: Pain persists despite changing breastfeeding positions or techniques. You experience burning or shooting pain that radiates from the nipple to the chest or back. Postural changes don’t seem to relieve discomfort. You’ve had previous breast surgeries or injuries that may have affected nerve function. Hormonal shifts lead to significant pain that disrupts daily activities. Take the First Step Toward Relief Nipple pain can be distressing, but you don’t have to suffer in silence . Our pelvic health physiotherapists are trained to take a comprehensive, individualized approach to care, helping you find relief through targeted treatments and lifestyle adjustments. If you’re struggling with persistent discomfort, reaching out could be the key to restoring comfort and confidence in your body.

Pregnancy is a beautiful journey, but it comes with its own set of challenges, including pelvic girdle pain (PGP). Pelvic girdle pain during pregnancy is a common yet often misunderstood condition that affects many women as their bodies undergo significant changes. While it can be distressing, there are ways to manage the pain and continue enjoying your pregnancy. In this blog, we'll dive into what pregnancy-related pelvic girdle pain is, why it happens, its symptoms, and how you can manage it effectively. What is Pregnancy-Related Pelvic Girdle Pain? Pelvic girdle pain refers to discomfort or pain in the pelvic area, particularly around the joints that connect the pelvis to the spine, including the sacroiliac joints (SI joints) and the pubic symphysis. During pregnancy, the body undergoes numerous physical changes to accommodate the growing baby, which can lead to instability or misalignment in the pelvic area. This can result in pain that affects daily activities like walking, sitting, and even sleeping. PGP during pregnancy is often caused by the loosening of ligaments and joints in the pelvic area due to hormonal changes, particularly the hormone relaxin , which helps prepare the body for childbirth. While this process is natural, it can make the pelvis more vulnerable to strain and discomfort. Common Symptoms of Pregnancy-Related Pelvic Girdle Pain Pelvic girdle pain can present in various ways, but some of the most common symptoms include: Pain in the pelvic region : This pain can be located in the lower back, hips, groin, or pubic area. It may feel sharp, aching, or throbbing. Pain while sitting or standing : Activities like sitting for long periods, transitioning from sitting to standing, or standing for extended periods can trigger or worsen the pain. Difficulty walking : Many pregnant women with pelvic girdle pain find walking uncomfortable or notice they have a limp or altered gait due to the pain. Pain during certain movements : Movements such as climbing stairs, turning in bed, or lifting one leg may intensify pelvic girdle pain. Reduced mobility : The pain can make it harder to move freely, bend over, or perform other normal activities. Pain that worsens with physical activity : Walking, lifting, or any activity that puts strain on the pelvis may aggravate the pain. The intensity of pelvic girdle pain can vary, and it may fluctuate during different stages of pregnancy. What Causes Pelvic Girdle Pain During Pregnancy? Pregnancy-related pelvic girdle pain is primarily caused by hormonal changes, weight gain, and postural shifts. Below are some of the key factors that contribute to PGP during pregnancy: Hormonal Changes During pregnancy, your body produces the hormone relaxin , which helps relax and loosen the ligaments in the pelvis in preparation for childbirth. While this is essential for allowing the pelvis to expand during delivery, it can also lead to joint instability, making the pelvic area more prone to discomfort and misalignment. Increased Weight and Pressure As your baby grows, the weight gain during pregnancy puts additional pressure on the pelvis and spine. The added weight can exacerbate pelvic girdle pain, especially as the pelvis tries to accommodate the growing baby. Postural Changes As the pregnancy progresses, your body’s center of gravity shifts. You may find yourself leaning back or altering your posture to compensate for the weight of your growing baby. These postural changes can strain the pelvic joints and muscles, leading to pain and discomfort. Muscle Imbalances Pregnancy can cause changes in the pelvic muscles, especially as the body adjusts to the growing belly. Weak or tight muscles in the pelvic floor, lower back, or hips can contribute to pain in the pelvic girdle area. Previous Injuries or Conditions If you've had a previous pelvic injury, such as a fall, pelvic surgery, or conditions like sciatica or hip pain, you may be more susceptible to pelvic girdle pain during pregnancy. How to Manage Pregnancy-Related Pelvic Girdle Pain Although pelvic girdle pain during pregnancy can be uncomfortable, there are several ways to manage the condition and reduce discomfort. Here are some effective strategies: Pelvic health physiotherapist Seeing a pelvic health physiotherapist is one of the most effective ways to manage PGP. A physiotherapist can guide you through exercises to strengthen the muscles that support your pelvis and improve posture. They may also teach you techniques for better body mechanics to prevent strain on the pelvic area. Pelvic Support Belts Wearing a pelvic support belt or maternity belt can help relieve pressure on the pelvic joints and provide additional stability. These belts can be especially helpful when walking, standing for long periods, or during physical activities. Posture and Body Mechanics Maintaining good posture is key in managing pelvic girdle pain. Try to sit with your back straight and your pelvis aligned. When getting up from a seated position, use your arms to support yourself, and avoid twisting your body. If you need to stand for a long time, try to shift your weight between your legs or use a footstool to rest one leg. Heat and Cold Therapy Applying a warm compress or heat pad to the pelvic area can help relax tense muscles and relieve discomfort. On the other hand, if you're experiencing inflammation, ice can help reduce swelling and numb the pain. Always wrap ice or heat in a cloth to protect your skin. Avoid Prolonged Sitting or Standing Avoid sitting for long periods or standing in one position for too long, as this can exacerbate pelvic girdle pain. Take breaks to stand, walk around, or stretch if you're sitting for an extended time. When sitting, try using a cushion or pillow for added support. Gentle Exercise and Stretching Low-impact exercises, such as swimming, walking, or prenatal yoga, can help maintain mobility and relieve tension in the pelvic region. Stretching the lower back, hips, and legs can also help reduce stiffness and improve circulation. Always check with your healthcare provider before starting any new exercise routine during pregnancy. Sleeping Position Adjustments Finding a comfortable sleeping position is crucial. If you're experiencing pelvic girdle pain, try sleeping with a pillow between your knees to reduce strain on the pelvic area. Sleeping on your side with a slight bend in your knees can help alleviate pressure on your pelvis. Pain Relief If the pain becomes difficult to manage, talk to your doctor about safe pain relief options during pregnancy. While over-the-counter pain relievers like ibuprofen may not be recommended during pregnancy, your doctor may suggest other options to help reduce pain. When to Seek Medical Help If pelvic girdle pain becomes severe or if it significantly interferes with your daily activities, it’s important to consult with your healthcare provider. They may recommend additional treatments or help rule out other conditions that could be contributing to the pain. You should also seek medical help if you experience other symptoms, such as numbness, tingling, or weakness in your legs, as these could indicate a more serious issue. Pregnancy-related pelvic girdle pain is a common condition that many women experience, but it doesn’t have to control your pregnancy journey. With the right treatment plan, including physiotherapy, posture adjustments, and self-care practices, you can manage the pain and continue to enjoy this special time in your life. Always remember to consult with your healthcare provider for personalized guidance on managing pelvic girdle pain during pregnancy. Taking care of your body is essential for both you and your baby’s well-being, and with the right approach, you can find relief and continue to feel your best. If you found this blog helpful, consider sharing it with other pregnant women who may be dealing with pelvic girdle pain. The more we share knowledge, the more we can help each other through the challenges of pregnancy.

Vaginal pessaries are a common medical device used to treat a variety of gynecological conditions. Although not often discussed openly, these devices can significantly improve quality of life for many women experiencing pelvic floor issues. In this blog, we’ll explore what vaginal pessaries are, how they work, their benefits, and key considerations for using them. What Are Vaginal Pessaries? A vaginal pessary is a small, flexible device that is inserted into the vagina to provide support to the pelvic organs. It comes in various shapes and sizes, depending on the specific condition it is meant to treat. These devices are typically made of medical-grade silicone or rubber, ensuring they are both durable and comfortable for long-term use. Vaginal pessaries are primarily used to treat pelvic organ prolapse (POP), urinary incontinence, and other conditions related to the pelvic floor. Pelvic organ prolapse occurs when one or more of the pelvic organs (such as the bladder, uterus, or rectum) slip out of their normal position due to weakened or stretched pelvic floor muscles and tissues. Common Uses for Vaginal Pessaries Pelvic Organ Prolapse (POP): Prolapse occurs when pelvic organs, such as the bladder, rectum, or uterus, drop or bulge into the vaginal canal. This can happen due to childbirth, aging, menopause, or other factors that weaken the pelvic floor muscles. Vaginal pessaries help by supporting the organs and keeping them in place, preventing discomfort and improving symptoms like vaginal bulging and urinary leakage. Urinary Incontinence: Many women experience urinary incontinence, particularly stress incontinence, which involves leaking urine during activities like coughing, sneezing, or laughing. Pessaries can help reduce these symptoms by providing support to the bladder and urethra. Post-Surgical Support: After certain surgeries, such as a hysterectomy or pelvic floor surgery, a pessary may be used temporarily or long-term to provide support during the healing process. Benefits of Vaginal Pessaries Non-Surgical Solution: For women who are not ready or unable to undergo surgery, vaginal pessaries provide a non-invasive, low-risk alternative to manage pelvic organ prolapse and other conditions. Cost-Effective: Compared to surgical options or long-term treatments, vaginal pessaries are generally affordable, especially when considering the ongoing costs associated with surgeries or more complex medical interventions. Customizable Treatment: Pessaries come in a range of sizes and shapes, allowing healthcare providers to customize treatment based on the patient's specific needs and anatomical considerations. Improved Quality of Life: Many women report significant improvement in symptoms, including reduced vaginal bulging, pelvic discomfort, and urinary incontinence, leading to a better overall quality of life. Minimal Maintenance: Pessaries are relatively easy to maintain with regular cleaning and occasional adjustments by a healthcare provider. They can also be used temporarily or long-term, depending on the severity of the condition. How to Use a Vaginal Pessary Using a vaginal pessary is straightforward but requires some instruction from a healthcare provider. Generally, the pessary is inserted into the vagina, where it rests against the pelvic organs to provide support. Many individuals can insert and remove the pessary themselves, while others may need help from us. Here are the basic steps for using a vaginal pessary: Consult with a Healthcare Provider: Your physio will assess your condition and recommend the appropriate type of pessary for your needs. Insertion and Removal: Pessaries are typically inserted when lying down or standing with one leg raised. After insertion, the pessary should be checked periodically to ensure it stays in place. Your physio will also provide instructions for cleaning and maintaining the device. Regular Checkups: While vaginal pessaries can be worn for long periods, regular follow-up appointments with your healthcare provider are essential to monitor the condition and ensure the pessary remains effective and comfortable. Considerations and Possible Side Effects While vaginal pessaries are a helpful treatment option for many individuals, there are some considerations to keep in mind: Discomfort: Some individuals may initially experience discomfort or irritation when using a pessary, though this often improves as the body adjusts. A well-fitted pessary should not cause pain or excessive pressure. Vaginal Discharge or Infection: Regular cleaning of the pessary is essential to avoid vaginal infections or discharge. It is also important to use the pessary as directed by a healthcare provider to minimize risk. Need for Replacement: Over time, pessaries may need to be replaced due to wear and tear or changes in the shape of the vagina. Not for Everyone: While pessaries are an effective option for many, they are not suitable for everyone. Individuals with severe vaginal atrophy or other complicating factors may require alternative treatments. Vaginal pessaries are an essential tool in the management of pelvic floor disorders, particularly pelvic organ prolapse and urinary incontinence. They offer a non-invasive, customizable solution for many who seek relief from symptoms without opting for surgery. While the device may take some getting used to, the benefits—such as improved comfort and quality of life—make it a valuable treatment option for those affected by these conditions. If you think a vaginal pessary might be right for you, consult with your gynecologist, healthcare provider or pelvic health clinician to determine the best approach for your individual needs. With the right guidance and care, vaginal pessaries can help restore pelvic health and provide lasting relief.