Understanding Constipation and How Pelvic Floor Therapy Can Help
Constipation is more than just infrequent bowel movements—it’s a condition that often includes straining, hard stools, or a feeling of incomplete emptying. While diet, hydration, and exercise are crucial for bowel health, many people overlook the role of their pelvic floor muscles in this common issue.
How Does the Pelvic Floor Affect Constipation?
Your pelvic floor muscles play a key role in controlling bowel movements. If these muscles are too tight (hypertonic) or uncoordinated, they can make it difficult to relax and pass stool. This is known as dyssynergic defecation, a common but often overlooked cause of constipation.
How Can Pelvic Floor Therapy Help?
Pelvic floor physical therapy offers a tailored approach to relieving constipation:
Muscle Relaxation: Therapists use manual techniques to release tight pelvic floor muscles.
Biofeedback: Learn to coordinate your pelvic muscles properly during bowel movements.
Education and Strategies: Discover better bowel habits, posture, and breathing techniques for easier elimination.
Takeaway
If constipation is affecting your daily life, pelvic floor therapy may provide the relief you need. A trained therapist can help restore proper muscle function, improving both your comfort and bowel health.
Don’t let constipation hold you back—take the first step toward feeling better today!
Why Does Sex Hurt? Exploring the Causes of Painful Intercourse and How to Find Relief
Sex is often seen as an act of connection and pleasure, but for many people, it can be a source of discomfort or pain. This condition, known as dyspareunia, affects people of all genders and can be caused by a variety of physical, emotional, and psychological factors. If sex is painful for you, know that you’re not alone—and that solutions are available.
Common Causes of Pain with Sex
Pain during sex can be broadly categorized into physical and psychological causes, though the two are often interrelated.
1. Pelvic Floor Dysfunction
The pelvic floor muscles play a key role in sexual function. If these muscles are too tight (hypertonic), weak, or uncoordinated, they may cause pain during penetration or deep thrusting. Conditions such as vaginismus (involuntary muscle spasms) and pelvic floor myalgia are common contributors.
2. Hormonal Changes
Low estrogen levels, often seen during menopause, postpartum, or while using certain hormonal contraceptives, can lead to vaginal dryness and thinning of the vaginal walls (vaginal atrophy). These changes can make penetration uncomfortable or painful.
3. Infections and Inflammation
Yeast infections, bacterial vaginosis, or sexually transmitted infections can cause irritation, swelling, and discomfort.
Conditions like vulvodynia (chronic pain in the vulva) or vestibulodynia (pain at the vaginal opening) can result in burning or stinging sensations during sex.
4. Endometriosis
Endometriosis occurs when uterine-like tissue grows outside the uterus, often causing severe pelvic pain. Deep pain during intercourse, particularly with deep penetration, is a hallmark symptom.
5. Interstitial Cystitis (IC)
Also known as painful bladder syndrome, IC can cause pelvic discomfort and pain during sex due to bladder irritation.
6. Scarring and Trauma
Scar tissue from surgeries (e.g., cesarean sections, hysterectomies), childbirth tears, or pelvic injuries can reduce flexibility in the pelvic area, leading to pain during sexual activity.
7. Psychological and Emotional Factors
Emotions significantly influence the body’s response to sexual activity. Anxiety, past trauma, fear of pain, or relationship stress can lead to tension in the pelvic muscles, exacerbating pain. Psychological factors may also reduce arousal and lubrication, further contributing to discomfort.
8. Other Medical Conditions
Irritable Bowel Syndrome (IBS) or chronic constipation may increase pelvic floor tension and discomfort.
Neurological conditions like pudendal neuralgia can cause pain or burning sensations in the pelvic region.
Seeking Help for Painful Sex
It’s essential to address pain during sex, as it can affect emotional well-being, relationships, and quality of life. Here are some steps to consider:
1. Consult a Healthcare Provider
A gynecologist, urologist, or primary care physician can help diagnose underlying medical conditions contributing to pain.
2. Pelvic Physical Therapy
Pelvic floor physical therapists specialize in assessing and treating issues related to pelvic floor muscles, scar tissue, and posture that may be causing pain. Treatment often includes:
Manual therapy to release muscle tension.
Exercises to improve strength and coordination.
Education on relaxation and breathing techniques.
3. Lubrication and Moisturizers
Using high-quality lubricants during sex or vaginal moisturizers for daily use can help reduce friction and dryness.
4. Counseling or Therapy
If emotional or psychological factors play a role, therapy can help address past trauma, anxiety, or relational concerns. Sex therapists or counselors trained in intimacy issues can be particularly helpful.
5. Medical Treatments
Depending on the cause, treatments may include hormonal therapies, medications for infections or inflammation, or procedures to address specific conditions like endometriosis.
Takeaway
Pain during sex is not something you have to endure or ignore. While it may feel isolating, it’s a common issue with many possible causes and treatments. Understanding your body and seeking professional support are crucial first steps in finding relief and reclaiming intimacy.
If you’re experiencing pain with sex, reach out to a trusted healthcare provider or pelvic physical therapist. You deserve a fulfilling and pain-free sex life, and help is available.
Need Guidance? If pain during sex is affecting your life, contact our pelvic physical therapists to assess, diagnose and treat your sexual health.
When most people think about strengthening their core to protect their back, they picture endless crunches, sit-ups, or other abdominal exercises. While these moves might make your abs burn, they don’t necessarily provide the support your back needs. In fact, they can sometimes do more harm than good if not paired with proper form and functional stability practices.
To truly manage back pain and develop a functional core, it’s time to focus on what really works: understanding neutral spine and mastering stabilization.
The Myth of Ab Workouts and Back Protection
Abdominal exercises often target just the 6 pack abs. While these muscles are important for many movements of the spine, they’re only part of the abdominal wall and only one piece of the “core”. Your core also includes deeper muscles like the transverse abdominis (your body’s natural corset), pelvic floor muscles, and spinal stabilizers and require the support from the pelvic muscles (aka gluteal muscles).
Signs that you are not engaging your deep core system:
A Pooch even though you do a ton of abs. This is not a sign of a fat stomach. This is the sign of serious muscle imbalance
Your back hurts and it’s not getting better. Easy. If your back hurts, you’re doing it wrong!
Your single leg balance either stinks OR you have to hike a hip or lean back to stand on leg. Believe me, this is one of the biggest tellers of stable spine.
Your hips click like crazy during your ab workouts. This, my friends, is the sign that your midline cannot move your leg through space. Our legs our heavy and when it clicks, there are little micromovements happening instead of spinal stability.
The Real Key: Neutral Spine and Stabilization
The secret to a functional core lies in achieving and maintaining a neutral spine—a position where the natural curves of your spine are in alignment. This is the posture that allows your core muscles to engage properly and support your back during movement.
Stabilization exercises train the entire core to work as a team to support your spine and pelvis, whether you’re sitting, lifting, or twisting. This functional strength is what prevents injuries and reduces strain on the back.
Protecting your back isn’t about how many crunches you can do; it’s about building functional strength through stabilization and maintaining a neutral spine. When your core muscles work together to support your spine, you’ll feel stronger, move better, and finally kick back pain to the curb.
Ready to trade crunches for real results? Focus on stabilization by utilizing our Portal tools and your back won’t lie!
What is Desire Discrepancy, and What Can I Do About It?
Desire discrepancy is a common challenge many couples face—it happens when partners have different levels of sexual desire. More often than not, my female patients complain that they feel as if they are broken because they do not want to have sex with their partners. They often describe that they feel as though they “should” be more into sex and feel tremendous amounts of shame for their lack of interest.
News flash for all of y’all: we may assume that this is a female-specific problem. This is not true. Desire discrepancy can occur in any relationship by any particular person. Same-sex and queer couples can present this issue. Likewise, there are plenty of men with lower libidos than their female partner.
Desires naturally ebb and flow. Many factors feed into our sex life even though we associate most of sex with our genitals. Our stressors, lifestyle, hormonal changes, children, sleep cycles and general health can all tremendously impact how we relate to our sexuality.
The bottom line here that we all really need to understand a couple of things:
What value does sex bring into our lives? Is it a release? Physical touch? Intimacy? Reflecting on what sex means to you and being vulnerable enough to have that conversation with your partner is the first step in conquering this issue. The real challenge here is that SHAME wants to fault your desires and needs.
Good, giving, game of Dan Savage rules when it comes to our sexuality. We have to be willing to at least entertain or explore our partner’s needs in regards to our sexuality in a judgement free space.
SEX WILL CHANGE! This is inevitable. Our hormones change, our bodies change, we age. There are facts. Understanding 1 & 2 will keep these conversations open and make sexuality something that can be adaptable through the lifespan.
At its core, desire discrepancy isn’t about “fixing” anyone. Instead, it’s about understanding the unique factors that influence desire, such as stress, emotional connection, and physical well-being. One powerful tool to navigate this difference is mindfulness.
How Mindfulness Can Help
Mindfulness, the practice of being present and fully engaged in the moment, can shift the way couples approach desire and intimacy. Here’s how:
Managing Stress: Stress is a major libido killer. Mindfulness exercises like deep breathing or guided meditation help calm the nervous system, creating space for desire to re-emerge naturally. Arousal needs us to be in a parasympathetic state. By managing our stressors through mindfulness, we can actually be in a state to be present.
Improves Emotional Connection: Mindfulness fosters nonjudgmental awareness, allowing partners to listen and empathize with each other’s feelings about intimacy without defensiveness or shame.
Enhances Body Awareness: Practices like body scans or mindful touch can help individuals reconnect with their own sensations and desires, paving the way for deeper intimacy. I agree that disembodiment is a beautiful coping mechanism from time to time but we need to be inside of our bodies to experience pleasure.
Builds Communication Skills: When couples approach conversations about their desires and their shame with mindfulness, they can express needs and even boundaries with more ease which fosters mutual understanding.
Mindfulness Exercise to Try
The 5-Minute Connection Practice:
Sit facing your partner.
Spend one minute making eye contact without speaking. Notice your breath and your partner’s presence. Do not feel bad if this is awkward. Notice the feelings or thoughts and let them come and go.
Take turns sharing one sentence about how you’re feeling in the moment. Listen fully without interrupting or problem-solving. You are allowed to feel great, terrible or anywhere in between.
End by thanking each other for the connection.
This simple practice (even if you laugh the entire time) can help you feel more attuned to your partner and create a foundation for open dialogue about your pleasures, desires or just feelings in general. .
Desire discrepancy doesn’t have to create lasting distance between partners. Oftentimes, it can become a point to connect and evolve as a couple. With mindfulness exercises that are self-guided or partnered, you can turn it into an opportunity for growth, understanding, and deeper intimacy.
The Importance of Physically Getting Out of Fight or Flight
In today’s fast-paced world, many people spend a significant portion of their lives under stress, often stuck in a state of fight or flight. This physiological response, rooted in the body’s survival mechanisms, was originally designed to protect us in dangerous situations. However, when the fight-or-flight response is constantly triggered by daily stressors—like work pressures, financial worries, or interpersonal conflicts—it can have detrimental effects on physical health. Understanding the importance of getting out of this state is key to preserving long-term well-being.
What is Fight or Flight?
The fight or flight response is controlled by the sympathetic nervous system (SNS). When faced with a perceived threat, the body reacts by releasing stress hormones like adrenaline and cortisol. These hormones increase heart rate, blood pressure, and glucose levels, preparing the body for immediate action—whether that be to fight or flee.
While this response can be lifesaving in moments of acute danger, chronic activation due to ongoing stress can overwhelm the body and mind, leading to numerous health issues.
The Physical Consequences of Chronic Fight or Flight on your Nervous System
When fight or flight is activated frequently, the body’s parasympathetic nervous system (PNS), which helps bring the body back to a relaxed state, is often underutilized. This imbalance can have serious long-term effects:
Cardiovascular Health Chronic activation of the fight or flight response can lead to increased blood pressure, heart rate, and a heightened risk of cardiovascular disease. Studies show that sustained stress may increase the risk of hypertension and heart disease, as elevated levels of cortisol can contribute to inflammation in blood vessels and the heart.
Source: A review published in The Lancet (2020) found that chronic stress is linked to an increased risk of heart disease and stroke due to persistent elevated blood pressure and inflammation.
Immune System Suppression Prolonged stress can suppress the immune system, making the body more vulnerable to infections and diseases. Elevated cortisol levels can reduce the production of white blood cells, which are essential for immune defense. This compromises the body’s ability to fight off illnesses, leaving it more susceptible to viral and bacterial infections.
Source: Research in the Journal of Neuroimmunology (2015) shows that long-term stress impairs immune function by reducing the body’s ability to mount a proper immune response.
Digestive Problems Stress can lead to digestive disturbances, such as irritable bowel syndrome (IBS), acid reflux, and indigestion. The fight-or-flight response prioritizes blood flow to muscles and away from the digestive system, which can impair digestion and nutrient absorption. Additionally, cortisol can impact gut health by disrupting the balance of good bacteria, leading to gastrointestinal issues.
Source: A study in Gastroenterology (2017) found a direct correlation between chronic stress and the development of gastrointestinal disorders like IBS.
Muscle Tension and Pain When the body is in a constant state of stress, muscles remain contracted, which can lead to chronic pain, particularly in the neck, shoulders, and back. This muscle tension, when prolonged, can also contribute to headaches and joint issues.
Source: According to research in Frontiers in Neurology (2018), chronic muscle tension due to prolonged stress is a leading cause of tension-type headaches and musculoskeletal pain.
Hormonal Imbalance and Reproductive Health Prolonged stress and the release of cortisol can disrupt the body’s hormone levels. This disruption can affect menstrual cycles, fertility, and sexual health in both men and women. Stress can lead to decreased libido, irregular periods, and even early menopause.
Source: A study published in Fertility and Sterility (2010) highlights the link between stress-induced hormonal imbalance and reduced fertility in both men and women.
How Acupuncture Helps Regulate the Nervous System
Acupuncture works by stimulating specific points on the body to influence the flow of Qi (vital energy) and balance the body’s systems. Here’s how acupuncture can help shift the body out of fight or flight:
Activates the Parasympathetic Nervous System (PNS) Acupuncture is known to stimulate the parasympathetic nervous system, which is responsible for the “rest and digest” response. By activating the PNS, acupuncture helps reduce the activity of the sympathetic nervous system (SNS), bringing the body into a more relaxed state. This shift encourages lower heart rates, normalized blood pressure, and a reduction in stress hormones like cortisol.
Source: A study in The Journal of Alternative and Complementary Medicine (2013) showed that acupuncture significantly reduces cortisol levels and improves the body’s stress response.
Reduces Muscle Tension One of the most common physical symptoms of stress is muscle tension. Acupuncture needles are used to target areas where tension accumulates, such as the neck, shoulders, and lower back. By stimulating these points, acupuncture helps to relax the muscles and improve circulation, reducing pain and discomfort.
Source: Research published in Pain Medicine (2017) found that acupuncture significantly decreases muscle pain and tension associated with chronic stress.
Balances the Body’s Energy (Qi) In TCM, health is defined by the free and balanced flow of Qi. Stress causes blockages and imbalances in Qi, leading to physical and emotional symptoms. Acupuncture restores the smooth flow of Qi throughout the body, which helps reduce the negative effects of stress.
Source: A study in Evidence-Based Complementary and Alternative Medicine (2012) found that acupuncture effectively regulates Qi, improving emotional well-being and reducing stress-related symptoms.
Promotes Relaxation and Reduces Anxiety Acupuncture can directly affect brain chemistry, promoting the release of endorphins, the body’s natural painkillers and mood elevators. This effect can help alleviate feelings of anxiety and help individuals feel more calm and centered.
Source: According to research in The Journal of Clinical Psychology (2016), acupuncture is effective in reducing symptoms of anxiety and promoting a sense of calm.
Other ways to Physically Get Out of Fight or Flight
Understanding how to break free from the fight-or-flight response is critical to preventing the harmful physical effects of chronic stress. Here are some practical ways to shift the body from the sympathetic nervous system to the parasympathetic nervous system, allowing for relaxation and recovery:
Deep Breathing and Meditation Deep breathing exercises, such as diaphragmatic breathing, activate the parasympathetic nervous system and help counter the physical effects of stress. Meditation and mindfulness practices are also highly effective in reducing cortisol levels and promoting relaxation.
Physical Exercise Regular physical activity helps the body release endorphins, which counteract the stress response and reduce pain. It also helps lower cortisol levels and improve cardiovascular health, promoting overall well-being.
Adequate Sleep Chronic stress often disrupts sleep, which in turn exacerbates stress. Ensuring adequate, restful sleep is vital for restoring the body’s balance. The body repairs and regenerates itself during deep sleep, making it a crucial component in recovery from stress.
Massage and Bodywork Massage therapy and other bodywork techniques, like acupressure or yoga, can help release built-up muscle tension, stimulate the parasympathetic nervous system, and promote relaxation.
Connection with Nature Spending time outdoors or engaging in activities like forest bathing can help reduce stress levels and encourage a sense of calm, allowing the body to shift out of fight or flight mode.
Conclusion
Getting out of the fight-or-flight state is not just a mental or emotional necessity; it is a physical one. Chronic stress and prolonged activation of the sympathetic nervous system can lead to numerous health issues, from cardiovascular problems to immune suppression. By employing techniques such as deep breathing, exercise, adequate sleep, and bodywork, you can help your body restore balance, alleviate stress, and prevent long-term health problems. Taking action to move out of fight or flight is essential for both physical recovery and overall well-being.
Acupuncture, a traditional Chinese medicine technique, is increasingly recognized as a complementary therapy for anxiety and depression. It involves inserting fine needles into specific points on the body to stimulate the nervous system and promote healing. Acupuncture treats anxiety and depression by leveraging its effects on the nervous system, promoting relaxation, and balancing biological processes. Below is a detailed explanation from a Western perspective of how this works:
1. Modulating Neurotransmitters
Acupuncture may influence the levels of neurotransmitters, the brain’s chemical messengers, such as:
Serotonin: Linked to mood regulation and happiness. Acupuncture can increase serotonin production, which may alleviate symptoms of depression.
Dopamine: Associated with pleasure and reward. Enhanced dopamine release can help improve motivation and reduce feelings of hopelessness.
Gamma-Aminobutyric Acid (GABA): Acts as a natural calming agent in the brain. Acupuncture’s effects on GABA pathways can reduce anxiety symptoms by slowing overactive brain signaling.
These changes are believed to occur through stimulation of the hypothalamus and pituitary gland, areas of the brain that regulate mood and stress responses.
2. Regulating the Autonomic Nervous System
Acupuncture can promote relaxation by:
Activating the parasympathetic nervous system, which encourages a “rest and digest” state, countering the stress-inducing “fight or flight” response.
Reducing cortisol levels, the body’s primary stress hormone, leading to decreased feelings of anxiety and tension.
3. Improving Blood Flow and Energy Circulation
Traditional Chinese Medicine (TCM) explains that acupuncture restores the flow of Qi (vital energy) along the body’s meridians. Blocked or unbalanced Qi is thought to contribute to emotional imbalances. By restoring this flow, acupuncture aims to harmonize emotional well-being.
From a biomedical perspective, improved circulation due to acupuncture increases oxygen and nutrient delivery to brain tissues, supporting emotional health.
4. Reducing Inflammation
Chronic stress and depression are often linked to elevated inflammation in the brain and body. Acupuncture stimulates the release of anti-inflammatory substances, which can mitigate this effect and support better mental health.
5. Promoting Endorphin Release
Acupuncture encourages the release of endorphins, natural “feel-good” chemicals in the body that enhance mood, reduce pain, and create a sense of well-being.
6. Supporting Emotional Processing
Regular acupuncture sessions provide a calming and introspective environment, which can help individuals process emotions and alleviate the physical symptoms of anxiety (e.g., palpitations, muscle tension).
Scientific Support
Several studies have highlighted acupuncture’s potential:
A review published in The Journal of Acupuncture and Meridian Studies found acupuncture effective in reducing symptoms of generalized anxiety disorder.
A 2018 meta-analysis in The Journal of Psychiatric Research reported that acupuncture, when combined with standard treatments, improved outcomes for depression compared to standard treatments alone.
