August 2024 - TheraTouch Physiotherapy

By TheraTouch Blogs August 28, 2024 0 Comments Physio Awareness month, Breastfeeding, Mothers, postpartum, women's health

Is Breastfeeding Beneficial to My Baby?

August is National Breastfeeding Awareness Month, dedicated to promoting the benefits of breastfeeding for both mothers and babies. This annual observance raises awareness about its importance provides support to new mothers, and educates communities on how to create environments that encourage and facilitate breastfeeding.

The Significance of National Breastfeeding Awareness Month

It offers numerous health benefits for both infants and mothers. It provides the perfect balance of nutrients tailored to an infant’s needs and plays a crucial role in the emotional bonding between mother and baby. This awareness Month empowers communities to recognize these benefits, correct common myths, and address the challenges mothers often face. The month highlights the need for supportive policies in workplaces, healthcare settings, and communities to ensure that mothers can breastfeed successfully.

Health Benefits of Breastfeeding

It delivers optimal nutrition to babies, providing the right balance of nutrients and immune system support. It strengthens a baby’s defenses, reducing the risk of respiratory infections, ear infections, and gastrointestinal diseases. This can also help lower the risk of chronic conditions like asthma, obesity, type 2 diabetes, and Sudden Infant Death Syndrome (SIDS). It enhances cognitive development, leading to higher IQ scores and better overall brain function.

For mothers, breastfeeding promotes postpartum recovery by helping the uterus contract and return to its pre-pregnancy size, which reduces postpartum bleeding. It also helps mothers burn extra calories, assisting in post-pregnancy weight loss. It reduces the risk of developing breast and ovarian cancers and lowers the likelihood of osteoporosis later in life. Most importantly, it fosters a deep emotional bond between mother and baby, releasing oxytocin and strengthening this connection.

How Pelvic Floor Physiotherapy Supports Breastfeeding

Pelvic Floor Physiotherapy, plays a significant role in supporting mothers during this journey. Pregnancy and childbirth place considerable strain on a woman’s body, especially the pelvic region. These physical changes can lead to discomfort and pain, which can make it more challenging.

By focusing on restoring strength and function to the core & pelvic muscles, pelvic floor physiotherapy helps alleviate pain and improve overall well-being. By addressing issues like poor posture and muscle tension, physiotherapy makes breastfeeding more comfortable and reduces physical stress. Physiotherapists can also employ specific techniques to improve circulation and reduce stress, which can support milk production and make it a more positive experience.

Overcoming Barriers and Challenges

Many mothers encounter significant barriers when breastfeeding. A lack of support from family, healthcare providers, or employers can make it difficult to establish and maintain this practise. Returning to work often presents another challenge, especially when workplaces lack designated breastfeeding areas or flexible schedules.

Cultural attitudes and social stigmas around breastfeeding in public can make mothers feel uncomfortable or embarrassed, discouraging them from continuing. Additionally, physical challenges like sore nipples, low milk supply, or mastitis can make it painful and difficult.

Fed is best. A well-nourished baby is the priority, no matter how they are fed.

Providing Support and Resources for Breastfeeding Mothers

To help mothers overcome these challenges, communities must provide comprehensive support. During this month, organizations and communities come together to offer resources, guidance, and encouragement. Healthcare professionals, including lactation consultants and physiotherapists, play a crucial role in supporting mothers, offering personalized advice and helping to manage any physical discomfort associated with it.

Employers can support breastfeeding mothers by offering flexible work schedules, providing designated lactation rooms, and implementing adequate maternity leave policies. Public awareness campaigns during this Awareness Month also play a key role in normalizing it and promoting supportive environments for breastfeeding mothers.

National Breastfeeding Awareness Month celebrates the many benefits of breastfeeding while recognizing the challenges that many mothers face. By educating communities about the importance of breastfeeding, and providing essential resources, we can ensure that every mother feels empowered to provide the best possible start for her baby. During this month, we come together to create a world where breastfeeding is supported, celebrated, and accessible to all mothers.

By TheraTouch Blogs August 21, 2024 0 Comments Physio bad posture, pain, posture

How To Fix Bad Posture

In today’s digital age, it’s all too common to find ourselves slouching over screens. Whether at a desk, on the couch, or even in bed. Poor posture has become the norm for many, but that doesn’t mean it’s something you should accept as part of your daily life. Unlike a fleeting problem that might resolve itself, your posture won’t fix itself without deliberate effort. To avoid the range of issues associated with poor posture, such as chronic back pain, headaches, and even digestive problems, you need to be proactive.

Consequences of Poor Posture

Your posture affects much more than how you looks. It plays a crucial role in your overall health. When you slouch or hunch over, it places undue strain on your spine and surrounding muscles. This misalignment can lead to chronic back pain, leaving you feeling uncomfortable and restricted. Poor posture also contributes to frequent headaches due to tension in your neck and shoulders. A hunched posture compresses your abdominal organs, potentially causing digestive issues and discomfort. Moreover, poor posture can make you feel more tired and stressed, impacting your mood and productivity.

Physiotherapy Can Transform Your Posture

Physiotherapy is a powerful tool in correcting poor posture and alleviating related problems. Here’s how it can make a difference:

Personalized Assessment and Targeted Treatment

A physiotherapist starts by conducting a thorough assessment to identify specific issues or imbalances in your posture. This personalized evaluation allows them to create a targeted treatment plan that addresses your unique needs. They’ll educate you on proper posture techniques and how to incorporate these into your daily routine.

Customized Exercise Programs

Your physiotherapist will design an exercise program tailored to strengthen the muscles that support good posture, such as your core, back, and shoulders. They’ll also include stretches to relieve muscle tension and improve flexibility, helping you maintain better alignment.

Manual Therapy for Immediate Relief

Techniques like massage and joint mobilization can provide immediate relief by reducing muscle tension and improving mobility. This hands-on approach makes it easier for you to maintain good posture and reduces discomfort.

Ergonomic Advice

If you work at a desk or from home, your physiotherapist can offer practical ergonomic advice to optimize your workspace. This might include adjusting your chair, desk, and computer setup to support better posture and reduce strain.

Ongoing Support and Progress Monitoring

Regular follow-up appointments allow your physiotherapist to monitor your progress, adjust your treatment plan as needed, and offer ongoing support and motivation to keep you on track.

Practical Tips for Improving Your Posture on Your Own

While physiotherapy is highly effective, you can also take several steps on your own to enhance your posture. Incorporate these habits into your daily routine to make a significant difference:

Be Mindful of Your Posture

You have to regularly check in with yourself throughout the day. When sitting, keep your back straight, shoulders back, and feet flat on the floor. When standing, distribute your weight evenly on both feet and avoid locking your knees.

Take Frequent Breaks

If you’re working at a desk or using screens often, make it a habit to stand up, stretch, and move around every 30 minutes. Set a timer if necessary to remind yourself to take breaks and avoid prolonged sitting.

Strengthen Your Core

You have to engage in core-strengthening exercises, such as planks and bridges, to provide better support for your spine. A strong core helps maintain proper alignment and reduces strain on your back.

Incorporate Regular Stretching

Make sure to add stretching exercises to your routine to relieve muscle tension. Focus on areas that are commonly tight due to poor posture, like the chest, shoulders, and lower back. Stretching helps improve flexibility and reduces discomfort.

Use Ergonomic Furniture

Invest in a chair that supports your lower back and an adjustable desk if possible. Ensure that your computer screen is at eye level to reduce neck strain and promote better it.

Practice Good Habits

Pay attention to how you sit, stand, and move throughout the day. Use proper body mechanics when lifting objects—keep your back straight and bend at the knees. Also, ensure your mattress and pillows support a neutral spine position while you sleep.

Your posture is a vital aspect of your overall health, and it won’t improve on its own. By taking proactive steps and seeking professional help from a physiotherapist, you can correct poor posture and prevent related health issues. Start integrating good habits into your daily routine and consider scheduling a session with a physiotherapist here at TheraTouch for personalized guidance will be a good step. With consistent effort and the right support, you can achieve better and enjoy a healthier, more comfortable life.

By TheraTouch Blogs August 14, 2024 0 Comments Physio kegels, pain, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, women's health

Are Kegels Right For Me?

On our last blog for this series, we will be talking about why Kegels might not be right for you yet. When it comes to enhancing pelvic floor health, Kegel exercises are often the go-to recommendation. These exercises, named after Dr. Arnold Kegel, are intended to strengthen the pelvic floor muscles. While they can offer numerous benefits, they might not be suitable for everyone. Before you start incorporating Kegels into your routine, it’s important to understand why they might not be the best choice for you at this time.

What Are Kegel Exercises?

Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support essential organs such as the bladder, uterus, and rectum. They are commonly suggested to improve bladder control, reduce the risk of pelvic organ prolapse, and boost sexual health. However, not every pelvic floor needs strengthening. In some situations, Kegels might actually worsen existing problems.

Existing Pelvic Floor Dysfunction

If you have pelvic floor dysfunction, doing Kegels could aggravate your condition. Pelvic floor dysfunction can show up as muscle tightness, weakness, or both. If your muscles are already overly tense or tight, adding more tension through Kegels could lead to increased discomfort or pain.

Chronic Pelvic Pain

Chronic pelvic pain is a complex issue that can be influenced by various factors, including muscle tension. If you suffer from chronic pelvic pain, Kegels might not be appropriate because they could intensify your pain. Focusing on relaxation techniques and other therapies might be more beneficial for managing this condition.

Difficulty with Muscle Relaxation

Kegel exercises require both contraction and relaxation. If you have difficulty fully relaxing your pelvic floor muscles, Kegels could create further imbalance. A healthy pelvic floor needs a proper balance between muscle contraction and relaxation.

Incorrect Technique

Incorrectly performing Kegels can also be counterproductive. Many people unknowingly engage the wrong muscles, such as the buttocks, thighs, or abdomen, instead of the pelvic floor muscles. This can lead to ineffective results and potential muscle strain.

Unidentified Underlying Conditions

Before starting any exercise regimen, it’s vital to rule out underlying conditions that might be contributing to your pelvic floor issues. Conditions like interstitial cystitis, endometriosis, or pelvic pain require specific treatment approaches. Kegels alone might not address these underlying problems and could potentially cause more harm.

Alternative Approaches

If Kegels aren’t right for you, don’t worry, there are alternative approaches that might be more suitable. Working with a pelvic floor physical therapist can help you identify the specific issues affecting your pelvic floor health. A therapist can guide you through personalized exercises and techniques tailored to your condition, ensuring you’re targeting the right muscles and using proper form.

Manual Therapy: A Hands-On Approach

In addition to alternative exercises and techniques, manual therapy is a valuable component of pelvic floor physiotherapy. This hands-on approach involves a therapist using their hands to manipulate muscles, tissues, and joints, providing targeted relief from pain and discomfort. Techniques like soft tissue mobilization, myofascial release, and trigger point therapy can help alleviate tension, improve circulation, and promote healing. Manual therapy can be particularly beneficial for addressing issues such as pelvic pain, incontinence, and painful intercourse, offering a personalized and effective treatment option for those who may not benefit from Kegels.

Breathing and Relaxation Techniques

Incorporating breathing exercises and relaxation techniques can help alleviate tension in the pelvic floor muscles. Practices such as diaphragmatic breathing, progressive muscle relaxation, and yoga can promote overall pelvic floor health.

Biofeedback

Biofeedback is a technique that uses sensors to monitor muscle activity. By providing real-time feedback, it can help you learn how to control and relax your pelvic floor muscles more effectively. This method is often used in conjunction with physiotherapy.

Lifestyle Modifications

Sometimes, simple lifestyle changes can have a significant impact on pelvic floor health. Maintaining a healthy weight, staying hydrated, and practicing good bathroom habits can support pelvic floor function and reduce the risk of issues.

Listen to Your Body

Listening to your body is crucial when it comes to pelvic floor health. Kegels might be beneficial for some, but they’re not a one-size-fits-all solution. Understanding your specific needs and seeking professional guidance can help you find the right approach to improve your pelvic floor health. Always consult with a healthcare provider or a pelvic floor specialist before starting any new exercise regimen to ensure it’s the right fit for you.

Your journey to better pelvic floor health is unique. Finding the right path will make all the difference in achieving your goals.

I hope you enjoyed this series and found it both insightful and educative. For all your inquiries and questions, book a consultation with TheraTouch Physiotherapy.

By TheraTouch Blogs August 6, 2024 0 Comments Physio

How Do I Use Kegel Weights?

Last week we talked about what Kegels were and how to do them. This week let’s talk about how to use Kegel Weights. Kegel weights can be a fantastic addition to your routine. Let me walk you through everything you need to know about using Kegel weights effectively.

What Are Kegel Weights?

Kegel weights, also known as pelvic floor weights or vaginal weights, are small, weighted devices designed to help you strengthen your pelvic floor muscles. They come in various shapes and sizes, and you can gradually increase the weight as your muscles get stronger. Using these weights can lead to improved bladder control, enhanced sexual pleasure, and better overall pelvic health.

Choosing the Right Kegel Weight for You

When you’re just starting out, it’s important to choose a weight that’s appropriate for your current strength level. Most Kegel weight sets come with a range of weights, typically starting from around 25 grams and going up to 100 grams or more. If you’re new to Kegel exercises, starting with a lighter weight is a good idea. As you progress, you can gradually move to heavier weights to continue challenging your muscles.

Preparing for Your Kegel Weight Session

Before you start using your Kegel weights, it’s essential to prepare both your body and the weights themselves. Begin by emptying your bladder to avoid any discomfort during your exercises. Next, make sure to wash your hands thoroughly with soap and water. It’s also a good idea to clean the Kegel weight with mild soap and water to maintain hygiene.

How to Insert the Kegel Weight

Finding a comfortable position is key for a successful Kegel weight session. You might prefer lying down with your knees bent, standing with one leg raised, or squatting. Whichever position you choose, applying a water-based lubricant to the weight can make insertion smoother. Gently insert the weight into your vagina, aiming for about two inches deep. If your Kegel weight has a retrieval string, make sure it’s accessible for easy removal.

Performing Kegel Exercises with Your Weight

Once the weight is in place, it’s time to start your Kegel exercises. Begin by squeezing your pelvic floor muscles as if you’re trying to lift the weight upwards. Hold the contraction for about 5 seconds, then relax for the same amount of time. Repeat this process 10-15 times. As you build strength, you can gradually increase the duration of the hold to 10 seconds, with 10-second rest periods in between.

Removing the Kegel Weight

When you’re finished with your exercises, it’s time to remove the Kegel weight. Make sure you’re in a relaxed state and take deep, calming breaths. Gently pull the weight out using the retrieval string, or if there’s no string, carefully use your fingers to remove it. After removal, clean the weight with mild soap and water, and store it in a clean, dry place.

Tips for Getting the Most Out of Your Kegel Weight Routine

Consistency is crucial when it comes to strengthening your pelvic floor muscles. Aim to use your Kegel weights at least three times a week for the best results. If you experience any discomfort or pain, it’s important to stop and consult with a healthcare professional. Progress gradually by increasing the weight only when you feel ready, and always listen to your body.

Common Questions About Kegel Weights

Question: How long should you use them each day?

Ans: Starting with 10-15 minutes per session is a good guideline. Over time, you can extend this duration as your muscles become stronger.

Question: Is Kegel weights safe to use during pregnancy?

Ans: It’s always best to consult with your healthcare provider before starting any new exercise regimen during pregnancy.

Question: How do I know if I’m using the right weight?

Ans: The right weight will offer gentle resistance without causing discomfort. If the weight falls out easily, you might need a lighter option. Also, if the weight feels too easy, it might be time to move up to a heavier weight.

Using Kegel weights can be a highly effective way to strengthen your pelvic floor muscles and improve your overall health. By following these steps and incorporating Kegel weights into your routine, you’re taking an important step toward better pelvic health. Remember, consistency and proper technique are essential for achieving the best results.

Also, consider seeing a Pelvic Floor Physiotherapist to ensure you are doing kegels correctly and more importantly, relaxing fully after your kegels. Doing kegels incorrectly and not relaxing well can lead to some pelvic floor dysfunction so seek professional help if you need it. Be proactive not reactive!!!

Feel free to leave a comment or ask any questions you might have for this week’s blog. I’m excited to hear about your experiences with Kegel weights!

Month: August 2024