How Can I Decrease Pain with Sex?

https://www.youtube.com/watch?v=FTYgTkG-rgY

Dyspareunia is the term for pain with sex. It is a condition that is not talked about often but it is one that is commonly treated by a Pelvic Floor Physical Therapist. One in five women will suffer from painful sex at some point in their lives. Many women will unfortunately suffer from dyspareunia for months or years. If they bring up the topic with their doctor, they are often told they need to relax or even given the advice to “drink a glass of wine.”

Painful sex can take many different forms. It can be present at initial penetration, with deep penetration, after the act, or only with certain positions. The pain can be diffuse in the pelvic region or in a very specific location within the pelvic cavity. A common cause of painful sex can be dysfunction within the pelvic floor muscles. The pelvic floor muscles form a bowl of muscles that span from the pubic bone to the tailbone. These muscles contract and relax just like any other muscles in the body. When these muscles are working properly, they give support to the pelvic organs, aid in proper bowel and bladder health, and assist in healthy sexual function. Pain with sex can often stem from pelvic floor muscles that do not have flexibility; other terms for this are that they muscles may be in a state of spasm or tightness.

There are many reasons why a person may develop Pelvic Floor Dysfunction and dyspareunia. Childbirth injury, scarring, pelvic surgeries, and hip injuries can be common causes for a person to develop pain with sex. Stress and chronic holding patterns like butt clenching or ab clenching or doing too many kegels can contribute to pelvic floor muscle dysfunction and potentially cause pain with sex. Hormonal changes and/or menopause can contribute to vaginal dryness and tissue irritation during sex.

If this sounds familiar to you, there is help available! Pelvic Floor Physical Therapists like myself treat women with dyspareunia on a daily basis. A Pelvic Floor Physical Therapist can help by guiding you through breathing exercises and stretches to lengthen and relax the pelvic floor, perform manual therapy techniques to assist in getting the muscles to relax, and help to identify other factors that may be contributing to the pain.

Are you having pain with sex? Partner with us to take the first step in obtaining an enjoyable sex life!

Contact us!

Magic City Physical Therapy

Hoover, AL

Phone (205) 602-1848

Fax (205) 293-3895

Pubic Symphysis Pain During Pregnancy

https://www.youtube.com/watch?v=qb5uPqI78fI

About 1 in 4 women have Pubic Symphysis dysfunction at some point during pregnancy. Women are often told this is “normal” during pregnancy. Pelvic pain should not be considered a common occurrence and Pelvic Floor Physical Therapy can help to decrease most pains during pregnancy!

The Pubic Symphysis is the bony part in front of your pelvis at your lower abdomen. It is normally an extremely stable joint and can accept a lot of load from our bodies, even during pregnancy. However, hormone changes during pregnancy can impact the stability of this joint and cause increased movement of the ligaments that surround the joint. Pubic symphysis pain can also be accompanied by pain in the hips, low back, or abdomen.

For some women, the extra ligament movement causes structures to slip and move in this area, causing alignment issues, contributing to pubic symphysis pain. When this bone gets irritated, it can cause pain in the area of the bone, or it can cause radiating pain to the groin. Another affectionate term for Pubic Symphysis Dysfunction is “lightning crotch.” It can cause a sharp and sudden pain deep in the pelvis causing a mom to gasp during mid-step or trying to roll in bed. It can interfere with a woman’s ability to stand, walk, lift, roll, or do household chores comfortably. Pain is the most common complaint of Pubic Symphysis dysfunction; however, other signs include a change in how you walk. Often patients complain that they are having to ‘waddle” due to increased pain.

If you are experiencing symptoms of Pubic Symphysis Dysfunction, I highly encourage you to see help from a Pelvic Floor Physical Therapist. A Pelvic Floor Physical Therapist can help decrease pain and improve your comfort during pregnancy. We will look at not just the Pubic Symphysis, but also the pelvis, hips, back, posture, and even your feet. Treatment can include manual therapy techniques including massage, joint manipulation, and dry needling. A Pelvic Floor Physical Therapist will know precautions and contraindications to abide for the treatment of someone who is pregnant. We will give you safe and effective management strategies including stretches and strengthening exercises. We can also fit you for the optimal pelvis/ belly braces to best help with your specific type of pain.

There are a few ways you can start to self-manage your pain:

  1. You can put ice over your pubic symphysis. Ice for 10-15 minutes at a time to decrease pain and inflammation. You can do this several times throughout the day. You do not want to put heat on an inflamed joint! You can simply use a bag of frozen vegetables if you do not have an ice pack.
  2. While sleeping, place a pillow between your legs to keep your pelvis in a neutral position to avoid strain on your pubic symphysis.
  3. Watch your posture! Try to practice “ribs over pelvis” during your day to day activities.
  4. Breathe! Practice exhaling while you lift, stand, roll, or anytime you exert yourself.

Do you need help managing your Pubic Symphysis dysfunction during pregnancy? Contact us!

Magic City Physical Therapy

Hoover, AL

Phone (205) 602-1848

Fax (205) 293-3895

How Do I Stop Leaking Urine?

Bladder leakage is a common occurrence for many individuals. 30% of people will experience bladder leakage at some point in their lives. Bladder leakage is any unwanted loss of urine. It can come in the form of leakage when you cough or sneeze, run or jump, or when you’re trying to get to the bathroom and can’t make it on time. Just remember, bladder leakage is not normal, no matter what type of leakage you may have!

Below are some common mistakes we see when people are trying to limit bladder leakage.

Do not limit your overall fluid intake. Most people think that if they drink more fluids, they will urinate and leak more. The problem with this is that decreasing fluids will cause your urine to be more concentrated, which will irritate the lining of the bladder and cause you to feel more urgency and potentially experience more leakage. The general rule to follow is to try to consume at least 50% of your body weight in fluid ounces of liquid daily. Your daily intake of fluids should be primarily water. You should aim to have the color of your urine be a very pale yellow; a darker yellow urine color means you need to hydrate more.

Do not empty your bladder “just because.” When people have trouble with urinary leakage, they often start going to the bathroom more often to make sure their bladder is always empty. This practice can unfortunately lead to greater bladder urgency, frequency, and potentially more leakage.

Do not stop activities you enjoy doing! In order to avoid leaking, many people simply stop doing the activities that are causing the leakage, like running or pickleball or “bootcamp.” This can put people into a downward spiral of being less active and contribute to declining health.

What is one of the best things you can do to decrease your urinary leakage? Find a specialty trained Pelvic Floor Physical Therapist. They will be able to evaluate your lifestyle habits, posture, spinal and extremity range of motion, strength, and other factors that may be contributing to your urinary leakage. They should be able to create an effective plan for eliminating your urine troubles!

Do you want to take the next step to eliminate your urinary leakage?

Contact us!

Magic City Physical Therapy

Hoover, AL

Phone (205) 602-1848

Fax (205) 293-3895

Can Exercise Help Prevent Me from Getting Illness?

Why did I decide to write on this topic this week? Someone in my immediate household recently tested positive for the latest COVID-19 variant. This was the third time that someone in my immediate family has tested positive for the virus. I have a 3 and 4 year old in my home; you cannot quarantine from children. The COVID-19 virus is perplexing at times and scientists are still studying its complexities. I say it is perplexing because I have yet to test positive for the virus, despite the virus being present in immediate family members on three different occasions and the fact I work in healthcare. What has helped me dodge the virus? I believe my exercise routine and (mostly) healthy dietary habits have helped me greatly. I perform 60 minutes of moderate intensity exercise at least five days out of the week, and this does not include the time spent walking my dogs. I try to eat a balanced diet and avoid processed foods. I’m not perfect by any means, but I feel my health habits have helped ward off the disease.

We all know exercise is good for your health, but you might be wondering, can exercise help ward off respiratory illnesses?

While we can’t change our age, we may be able to influence the impact of other comorbidities to reduce the severity of illnesses such as COVID-19. For example, diabetes, high blood pressure, and cardiovascular health may all be positively influenced by physical activity. What this means is that the more we move (and make healthier diet choices), our risk of certain comorbidities can decrease. As we become more physically active, there can be a significant decrease in blood sugar levels, improved insulin sensitivity, reduced blood pressure, and improved cardiovascular health. Therefore, exercise may positively influence high risk comorbidities that are associated with more severe COVID-19 cases.

Engaging in a healthy lifestyle can help improve the immune system and may even reduce mortality rates from respiratory illnesses. What is the science behind this?

  • Exercise causes positive changes in antibodies and white blood cells. WBCs are the body’s immune system cells that fight disease.
  • Physical activity may help flush bacteria out of the lungs and airways, reducing your chance of catching an illness.
  • Body temperature rise during and after exercise may prevent bacteria from growing. The temperature rise may help the body fight infection.
  • Exercise slows down the release of stress hormones. Some stress hormones increase the change of illness. Decreased stress hormones may protect against illness.

 

Our “defense” against COVID-19 through mitigation techniques such as hand washing, social distancing, and mask coverings can be helpful and effective. Yet, when it comes to overall health, our best defense may be our overall health status. We can play an active role and take more ownership of our fight against COVID-19 by proactively addressing aspects of our health. This simply can be becoming more physically active.

Physical activity does not always need to look like working out in the gym. It may be more appropriate to get your physical activity with walks, bike rides, yoga, dancing, or even taking the stairs versus the elevator. Just simply get moving! According the the ACSM, dedicating 30 minutes 5 days a week to moderate physical activity can generate significant health benefits.

You may be convinced that physical activity needs to be a top priority for yourself, but what if you are struggling with pain or limitations? A physical therapist can help you. We can assist in restoring your maximum functional ability .

Do you need help starting an exercise program to improve your overall health?

Contact us!

Magic City Physical Therapy

Hoover, AL

Phone (205) 602-1848

Fax (205) 293-3895

Can Exercise Affect My Gut Health?

Our gut is made up of bacteria, fungi, and other microbes. While you may think bacteria is bad, bacteria within the gut can be good. If bacteria is either too high or too low, we can experience constipation, bloating, gas, and other digestive problems. When bacteria growth is excessive in the gut, our body reacts, causing inflammation. Think of how regular exercise and movement helps improve blood flow and management of swelling in a joint, exercise and movement can help manage the amount of inflammation in our gut.

Exercise helps maintain a healthy level of gut microbes which helps maintain a state of balance in the body, or homeostasis. When gut bacteria diversity decreases, there are systemic consequences, such as gastrointestinal and psychological distress. Gut microbes are essential to many functions of GI system. Think about when you are nervous or excited. Where do you feel it? Most people will say their gut. Stress can lead to an excess of inflammation in our gut, leading to conditions such as anxiety, depression, and other psychological disorders. Exercise improves mental health by reducing anxiety, depression, and negative mood. It improves self-esteem and cognitive function.

We all can likely say that in 2022 we’ve experienced added stress. The solution may be movement! I suggest starting small and adding 10-15 minutes of movement every day. This can be a walk in your neighborhood, light stretching, or anything that you enjoy. If you need help getting back into exercise or don’t know where to start, feel free to contact us! We can help if you are experiencing pain or any movement dysfunction.

You may be convinced that physical activity needs to be a top priority for yourself, but what if you are struggling with pain or limitations? A physical therapist can help you. We can assist in restoring your maximum functional ability .

Do you need help starting an exercise program to improve your overall health?

Contact us!

Magic City Physical Therapy

Hoover, AL

Phone (205) 602-1848

Fax (205) 293-3895

Why is the Vagus Nerve so important?

What Does the Vagus Nerve Do? How Can I Improve My Vagal Tone?

The Vagus nerve is one of the longest running nerves in the body. The vagus nerve is a part of the sympathetic and parasympathetic nervous system. The sympathetic nervous system is responsible for your “fight or flight” response in times of stress. The parasympathetic nervous system helps with “rest and digest”. The parasympathetic nervous system is particularly regulated by the Vagus Nerve, which is involved in controlling your heart rate, digestion, and assists in immune system function. Stimulating the Vagus Nerve can improve your emotional, mental, and physical well-being.

The activity of your Vagus Nerve is referred to as your Vagal Tone. The better your Vagal tone, the better your body’s response to stress can potentially be. Stress can be pain, fear, or true stress. One of the most common places people hold their “stress” is in their pelvic floor. Addressing Vagal tone can make a big impact on relaxing the pelvic floor and reducing stress.

Here are techniques to stimulate the Vagus Nerve and improve Vagal tone. The great thing about these Vagus nerve techniques is that it gives you control over your own nervous system. You can incorporate these throughout the day since they only take seconds to perform.

  • Deep Breathing: Breathe in deeply through your nose and out slowly through your mouth. Try to hold the inhale breath for a few seconds before you very slowly exhale. Breathe deep into your lower belly. The goal is to slow the rate of breathing to 6 breaths per minute.
  • Loud humming or singing can stimulate the Vagus Nerve because the nerve is connected to your vocal cords as well.
  • Cold Exposure: Acute cold exposure can stimulate your Vagus Nerve. Try turning your water to cold for 30 seconds during your next shower! If you are brave, there are now cryotherapy centers where you can immerse yourself in a cold bath or cryosphere.
  • Laughing stimulates the diaphragm which stimulates the Vagus Nerve.
  • Vagus Nerve Massage in the Carotid Sinus (gentle massage along the sides of your neck) along the Sternocleidomastoid muscle
  • Vagus Nerve Auricular Release (ear): You can massage directly behind the ear. You can also gently pull or stretch on your earlobe to stimulate the nerve. The external ear is one of the only places in the body that the Vagus nerve sends its peripheral branch to.

A Pelvic Floor Physical Therapist can help show you specific techniques to stimulate the Vagus Nerve and improve your Vagal tone!

Tips for Painful Periods

What Can I Do for My Painful Periods?

Discomfort during menstrual cycles has been normalized; however, something can be done besides reaching for the Midol!

Menstrual cramps occur due to a chemical compound called prostglandin. Prostglandin is naturally present in the body and its role is to help contract and relax the uterus. During your cycle, prostagladin is released in order for the uterus to contract and for the endometrium (uterine lining) to detach and flow out of the body. When excessive prostaglandin is released, the uterus contracts too strongly which causes a decrease in oxygen to the uterine muscle tissue contributing to cramps.

Dysmenorrhea is a medical term for having pain with menstrual cycles. Over 80% of women are affected by this at some point in their life.

There are two diagnosis categories of dysmenorrhea, primary and secondary. Primary dysmenorrhea lasts 1-2 days during the beginning of a period. Pain can range from mild to severe and be present in the abdomen, back, hips, and thighs. This is the more common type. Secondary dysmenorrhea is caused by a disorder in the reproductive organs such as endometriosis, fibroids, or pelvic inflammatory disease. This pain typically begins earlier in the menstrual cycle and lasts longer than primary.

Things you can do to relieve menstrual cycles without medications:

  • Use a TENS unit. This sends pulses through electrodes placed on the skin to nerves and helps to block pain signals to the brain. A Physical Therapist can help you identify a good TENS unit and the ideal pad placement.
  • Perform abdominal and pelvic girdle massage. This can help relax the tissue restrictions in the abdomen and muscles surrounding the pelvis that can be contributing to cramps and/or bloating. A Physical Therapist can teach you self-treatment techniques to employ.
  • Exercise. Women who exercise regularly often report less menstrual pain. When you exercise, a hormone called Endorphins are released which block pain receptors to the brain. Exercise also improves blood flow to the cramped blood vessels going to the uterus. A PT can teach you exercises to improve mobility in the spine and hips as well as help to relax the pelvic floor muscles.
  • Heating pads placed on the low back or abdomen can improve blood circulation and relax tight muscles.
  • Make sure you are staying hydrated! Try to aim for at least 50% of your body weight in fluid ounces of mostly water. Try to avoid alcohol and caffeine which can contribute to dehydration and make your cramping worse.
  • Try to eat anti-inflammatory foods such as fruits & vegetables and foods high in omega-3 fatty acids such as seeds, nuts, eggs, dark green vegetables and salmon. Do your best to avoid the cravings for junky, processed food!
  • Incorporating certain herbs into your diet can significantly help keep your hormones balanced. Ginger, dandelion root, basil, mint, raspberry leaves and other herbs can easily be incorporated into the foods you eat, or you can drink herbal tea.
  • Magnesium is known to decrease muscle cramping in various parts of the body and now some studies have suggested that magnesium supplementation may be very beneficial for menstrual cramps.

A specialty trained Physical Therapist can also perform additional hands-on techniques to assist with pain reduction. Additional techniques may include Dry Needling, Visceral Mobilization, and Spinal Manipulation.

 

If you are dealing with painful periods, either primary or secondary dysmenorrhea, Pelvic Floor Physical Therapy can help!

Magic City Physical Therapy

Hoover, AL

Phone 205-602-1848

Fax 205-293-3895

Instagram @magiccitypt

How Stress and Diet Relate to Pelvic Pain

Ever been in a foreign country and tried to order off of a long, complicated, alien looking menu? Did you use hand signals to describe the dish you wanted? Did you whip out your phone and hope Google has the answers? And, in the end, did you just close your eyes and trust that what landed on your plate was pork, not pizza? Yes, this situation can be frustrating, especially when you don’t end up getting what you want! Well, let me tell you a secret… when you’re in pain, your body is frantically waving hand signals, pointing at pictures, and speaking in a foreign language. Why? Because it needs you to give it what it wants.

Few of us think of pain as a language, and yet, it is. Foreign though it may be to many people, it is, in fact, a very detailed and specific way of communication. When you stub your toe, for example, your brain sends you a signal that something is wrong. You hop around looking sheepish for a while, but you also realize that putting a plaster over the nail, putting your foot up a bit, and wearing shoes next time is the right thing to do. So why would it be different when it comes to chronic pain? Back pains through to knee pains all have one thing in common: they’re signals from the body.

And if your body is speaking to you – and for some of you reading this, it might be screaming at you – it’s time to take some notice. But, that having been said, it’s a little easier said than done sometimes. If you’ve experienced ongoing, debilitating pain, it’s not always easy to listen properly. You might just not understand. And that’s why it’s absolutely vital to take a step back and start looking at the two most important factors that might be contributing to your pain: stress and diet.

Stress

For many of us, this five letter word has been so overused we don’t really understand what it means anymore. For some folks, general stress can push them forward, motivating them to challenge their professional and personal boundaries. But others – including many of you reading this now – might not even know what a holiday or ‘me-time’ is anymore. Quite possibly, you (and them) have been so focused on your work, family, or other activities, that you’ve not taken a moment to notice what the ongoing, accumulative stress is doing to your body.

You see, stress is a bit like moving a bucket of water from one end of a football pitch to the other. Continuously. You’re so focused on moving the bucket over the outer boundary that you don’t feel your knees and back giving way. You just keep going. Eventually – inevitably – the water spills and, well, you’re left to clean up the mess.

Yet what would happen if you set the bucket down? The boundary would be more attainable, you would start being critical about the ultimate goal of your back-and-forth race, and you would begin to slow down, look up the sky, and start contemplating a trip to the beach. What do I mean? You would start living the life you deserve and, miraculously, your knees and back just might have a chance to recuperate and heal, given that you take actions which facilitate this.

In the case of emotional stress, too, the concept remains the same. Because the brain processes stress as a trauma, akin in many ways to PTSD, it therefore suffers from the effects of anxiety and stress for a while after the body actually experiences them. Again, this type of stress needs to be dealt with. Action needs to be taken, otherwise the metaphorical bucket will always be close to tipping.

The pain in your pelvis, back, hips, and so forth, is your body telling you that something is very wrong with your routine. It’s time to listen. And, believe it or not, pain is not the only symptom of chronic stress: your appetite suffers too. Which brings us to signal number two…

Diet

So few people ever turn to how they fuel their body for answers relating to their chronic pain. And yet, there might be a direct link between the nutritional content of your food and the pain you’re going through.

Sugar, fat, and salt all contribute to the accumulation of a poor metabolism, fat storage in the body, poor blood pressure, and decreased circulation. The result? Pain. And sadly, as many people know, pain is really only the start. Cancer, diabetes, and a myriad of other diseases may well follow suit.

If you’re not sleeping, you’re experiencing chest pains, you’re suffering from panic attacks and headaches, and you’re feeling a general fatigue accompanying your pain, please take a look at what you’re ingesting. It’s absolutely vital to check-up on your diet.

Start including more vegetables and anti-oxidants into your diet. Include foods that are nutrient dense and well balanced. Decrease processed foods and drink more water. The key to health is to listen to your body, and a lack of appetite, an over-active appetite, or a generally nutrient deficient calorie intake, is a clear signal from your body to regroup and reconstruct your food choices.

Stress and diet are clear forms of language: when out of balance, they’re your body’s way of producing pain so that you are able to take notice and take action. Knowing which choices to make in order to alleviate your pain is absolutely vital. That’s exactly why we invite you to contact us, right now. For the best advice, professional hands-on physical therapy, and support you can count on, contact us today. We’re here to help. It’s time to start listening to your body, getting rid of stress, eating right, and accessing the pain free life you deserve.

Call us today and take action!

Magic City Physical Therapy

Hoover, AL

(205) 202-0874

C-section Mamas: Can Scar Tissue’s
effects be fixed?

Scar tissue can be an ongoing hindrance for many of us. From an obstacle when it comes to movement, to a constant stretching feeling, dealing with scar tissue is oftentimes a daily, frustrating struggle. Luckily, you don’t have to fight that battle alone, and the happy truth is that you can overcome your nemesis. In this post, we’re the exposing truth behind scar tissue, and revealing how you can say goodbye to the nagging, pulling, stiff, numb sensations left in the wake of surgery or physical injury.


Firstly, then, we need to understand what scar tissue really is. Technically, it’s unorganized collagen that eventually becomes healthy scar tissue. What that means is, scar tissue is really the disorganized product of your body trying to heal itself after an injury. In other words, there’s absolutely nothing abnormal about scar tissue – it’s a perfectly normal physical reaction, albeit uncomfortable and oftentimes painful, alongside.


That having been said, scar tissue can have various causes. It’s not quite as straight-forward as you may have thought. We know the most common ones: surgery, scrapes, and cuts. But what about the lesser known causes? Scar tissue is not only the byproduct of the surgeon’s knife, such as after knee replacements or C-sections. It can also be the result of sprains, muscle tears, and various other muscular injuries endured during daily life. It may be that nagging pain in your elbow since you swung a bit too hard on the 18th hole, or it may be the tightness you feel in your calf after you tried to break a personal hiking record. Either way, you may not even realize you have scar tissue, as it isn’t physically apparent. As you can tell, then, scar tissue isn’t necessarily an external manifestation of physical injury: it can be hidden inside the body, connected to the muscles, and as an accompaniment to what may be considered fleeting injury. Scar tissue is often not just superficial, but can be attached to deep layers of muscle, for which these muscles need to be retrained how to work appropriately.


Yet despite its cause, you feel its effects. And so, the big question is, what can be done? If you’re currently struggling with a stubborn ankle injury, or stiff, tender, or numb tissue in/around an area you had surgery on (C-section mamas), then you know how aggravating and frustrating your daily battle against the irritation and pain can be. Quite possibly, you’ve tried every available cure out there: from tissue oil, to hot and cold packs, and even painkillers! And quite possibly, also, you’ve found very little relief and your health seems to be in jeopardy as a result. We understand how debilitating it can be, and we know that it may seem as though the hindrance will never stop. Happily, though, that isn’t true! In fact, there is a sure-fire way of alleviating the irritation related to scar tissue… and the answer is: physical therapy.


Physical therapy is the most effective way to treat the discomfort, pain, or lack of sensation associated with scar tissue. Why? Because it’s hands-on, targeted, and holistic. If you’ve never considered physical therapy as a way to treat your scar tissue problem, now is a great time to re-think the possibility. Here are a just a few of the ways physical therapy, administered by a professional, hands-on physical therapist, can help you overcome your struggle with scar tissue:


Massaging

Hands-on, targeted, massage is an amazing way of alleviating the pain and discomfort associated with scar tissue. Far from being a general massage, the techniques practiced by a skilled, professional, hands-on physical therapist are able to address the very essence of the problem, thereby releasing the tension and stiffness within the scar and muscles surrounding it. Physical therapy massage techniques offer a permanent solution to your nagging scar tissue troubles.


Myofascial Release

A little known aspect of scar tissue is its close relation to the fascia tissues, that is, a band of collagen tissues just below the skin. When this band is disrupted and altered, such as after surgery or other injuries, the tissues struggle to realign properly, thereby causing tightness and stiffness. With myofascial release, these tissues are manipulated, stretched, and made more elastic, thereby giving you more movement in that area. When done by a professional, hands-on physical therapist, this is a crucial step in overcoming the pain and stiffness associated with scar tissue. It’s an absolutely pivotal step on your road to health.


Microcurrent Point Stimulation

In addition to the techniques mentioned above, a professional physical therapist may also administer microcurrent point stimulation, a technical name for dry needling combined with low electrical pulses. These pulses actually have the ability to release tension, relax muscles, and calm the nervous system, all of which aid greatly in the alleviation of stiffness and immobility in scar tissue. And not only that, but microcurrent point stimulation releases endorphins, too! Alongside the other treatments you’ll receive from your physical therapist, this therapeutic technique is a fantastic accompaniment.


Stretches

While physical therapy provides life-changing hands-on techniques, you will also receive, and be guided through, stretches tailor-made for your specific issue. These stretches can be done at home, thereby ensuring that your journey to health is given a jump start and is, ultimately, maintained. Remember, a physical therapist releases the muscular tension as well as the irregular pulling of the collagen tissues. As such, it’s imperative that the scarred area is stretched and given attention, as this maintains its malleability – that is the true key to overcoming the discomfort associated with scar tissue.


Remember, scar tissue doesn’t have to be permanent. And you certainly do not have to struggle against the discomfort associated with it for even a day longer. A physical therapist can help you get back to the active, mobile, pain-free life you long for and deserve. We understand that the struggle you face is more than just a scar – it’s a daily battle against discomfort and pain. And that is why we sincerely want to help. Call us today to speak to one of our dedicated, professional physical therapists – find out how you can overcome the pain and stiffness related to scar tissue, right now. We’re very excited to hear from you!


Magic City Physical Therapy

Hoover, AL

Call us at 205-202-0874!

Tips for Getting the Best Sleep During Pregnancy

You and your partner are expecting a little one… congratulations! Knowing that you’ll be bringing life into the world truly is a blessing; you’re probably counting the days until you meet the newest member of the family, right? Of course you are! But, then again… you’re also desperately counting sheep… night after night, after night. While your partner sleeps soundly next to you, you’re rubbing your belly and your back, trying anything short of whiskey to fall asleep. Hey… pregnancy is a rollercoaster, and falling asleep later in the process can be an uphill battle. Don’t be too hard on yourself! In this post, then, we have a look at why sleep eludes you the closer you get to labor, and we also dive into the ways in which you can overcome the discomfort, stop counting sheep, and get a good night’s rest. Sound good? Let’s get started!

Forget about the food cravings, aching feet, and bouts of tears – pregnancy can wreak absolute havoc on our hormones, bodies, and general wellbeing. We eat too much ice cream, find ourselves crying during Disney movies, and fight the urge to spend our entire salary on Amazon. In all seriousness, though, pregnancy is a very interesting time for the body, and one of the areas most affected during this time is sleep – this is particularly true during the last few months of pregnancy. In order to understand why, though, we need to have a quick look at some of the changes experienced whilst carrying a child:

Weight Gain

I already mentioned the ice-cream, right? Well, pregnancy goes hand-on-hand with a bit of extra weight: not only do your hormones dictate that you increase your calorie intake in order to provide nutrients to your unborn, they also ensure that you’re maintaining a steady level of regulatory chemicals in the blood stream. Sometimes, though, the body craves unhealthy snacks and junk-food, all of which can cause imbalances and cause weight gain. Here’s the crux, though: weight gain can lead to disturbed sleep in the form of sleep apnea and general discomfort. The body isn’t used to rapid weight gain as experienced during pregnancy, so sleep quantity and quality may suffer. 

Anxiety

While there is so much joy in the expectation of a baby, anxiety can often accompany pregnancy. The pressure of a child on the way often affects mom’s mood and behaviors, oftentimes leaving her feeling listless, down, and anxious. Of course, chemistry once again plays a role, here, with hormone levels fluctuating during pregnancy. The more anxious one is, the less peaceful sleep can be: disturbed dreams, nightmares, and general night-time anxiety can cause a wave of insomnia. 

Back Pain

Alongside weight gain and depression, back pain can also surface as a result of pregnancy. Not only does the baby bump add a little more pressure on the back, but posture and gait are both affected, too. And yes, that’s right… back pain can easily cause disturbed sleep or, in many cases, no sleep at all!

Restless Legs

Ah… you know what this feels like, right? You finally found a comfortable spot and then you get the unavoidable urge to move your legs… it’s annoying, right? Well, when you’re pregnant and trying to fall asleep, restless legs can be one of the worst afflictions out there. The pain associated with forcing yourself not to move is unbearable, but every movement drags you further away from dreamland. It’s a catch-22!

Heartburn

Because the digestive system slows down in the later stages of pregnancy, heartburn is a common issue for many women. The distinct burning sensation associated with heartburn can leave you feeling out of sorts, not to mention wide awake! 

All these changes obviously directly affect the quantity, quality, and ease of sleep. And when sleep is neglected, the above issues become exacerbated: it’s a dangerous cycle. Happily, there is a way out. It stands to reason that, if the above changes are regulated via healthful, safe methods, then your sleep quality and quantity will return. So, here’s how you can make that happen:

Proper Pillows for Support

Be sure to be properly supported during sleep: use a pillow under your stomach and ensure that you place one between your knees so as to support your spine. Not only will you feel more secure during the night, but you’ll also be alleviating your back pain. 

Stretches Before Bed

Stretching will help your muscles relax before bed; it will also ensure that you’re able to let go of the built up tension from the daytime hours. Stretching primes your body for bedtime and gives you a good foundation to tackle the night ahead. 

Bedtime Routine

Ensure that a strict routine is followed before bed; eliminate screen time, drink an herbal tea, and read or listen to a podcast. Repeat the same routine each night so as to form relatable, lasting habits that set you up for success. 

Healthful Diet

Reduce sugar, fizzy drinks, and processed food – focus on healthy protein and vegetables. Opt for healthier snack where possible and satiate your cravings by getting creative in the kitchen.

Drink Plenty of Water

Water is a must during your pregnancy and beyond! Not only does it help eliminate harmful chemicals from the body, but it regulates blood sugars and hormones, too. So, get drinking! You need to drink between 1.5L to 2L of water per day. 

If you’re struggling to fall asleep and you find the idea of getting into bed for the night daunting, then we invite you reach out to one of our professional, friendly physical therapists, right now. You may be surprised to know that physical therapy is about so much more than aching muscles; in fact, with physical therapy you could be accessing the best sleep of your life, even during your pregnancy. During physical therapy, you’ll learn about the best posture during your slumber, the best ways to stretch during your pregnancy, and ways in which to exercise and stay active so as to tackle both mental and physical slumps. Physical therapy is the safest way to access restful sleep not only while pregnant, but well into the future, too. 

If you’re tired of counting sheep and staring at the same spot of wallpaper night after night, then it’s time to make a change. We hope the above tips have given you a good place to start from, and should you have any other questions please don’t hesitate to contact us. We want the best for both you and your child, and we certainly want you to sleep well! So, we look forward to hearing from you!