Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.
If you are new to the Performance Medicine world, we are a functional medicine clinic that practices a science-based, preventive approach to health. A preventative approach includes taking measures to avoid illness or to detect health problems before symptoms occur. Today’s guest, Page Mayo, PT, DPT, fits right into that category uncovering some of the root causes of Pelvic Floor Dysfunction. I love her mantra, “No leak is ever normal!”.
Dr. Mayo, owner/founder of Active Life Physical Therapy, is a highly skilled physical therapist with over 30 years of experience. Her futuristic and personalized approach to pelvic floor therapy has helped countless men, women, and children. From addressing urinary incontinence to chronic pelvic pain, Dr. Mayo’s expertise is extensive.
In this podcast episode, Dr. Mayo uncovered the enormous impact of pregnancy, childbirth, and aging on the pelvic floor, as well as the importance of preventative care and targeted exercises. I highly encourage you to watch the episode as we explore these vital issues and discuss practical solutions to enhance pelvic health throughout all stages of life.
As people age, they naturally experience muscle mass loss, making practices like breathing and pelvic floor exercises increasingly crucial. Dr. Mayo emphasizes the importance of maintaining these exercises as part of a regular routine to ensure the overall well-being and strength of the pelvic floor muscles. This can significantly influence urinary continence and quality of life.
Deep breathing is not merely about oxygen intake but also about engaging the parasympathetic nervous system, which helps in calming the body. Techniques such as abdominal muscle bracing and pursed lip breathing (breathing in through the nose, puckering lips, and exhaling) can provide substantial benefits. These exercises can be incorporated multiple times a day to support pelvic health, reduce stress, and improve core strength.
Preventing incontinence and chronic pelvic pain begins with proactive measures, particularly for pregnant women. Dr. Mayo emphasizes the importance of engaging in pelvic health services (both before and after pregnancy) to mitigate these issues. This early and ongoing attention can provide significant benefits in reducing the risk of pelvic floor dysfunction due to the physical stress of pregnancy and childbirth.
Specific exercises are essential for strengthening the pelvic floor. Examples include abdominal muscle bracing and gentle pillow squeezes, which can help fortify the muscles. These exercises can be conveniently performed while sitting, leveraging the chair for support and increased pressure at the pelvic floor. Regularly incorporating these into daily routines can significantly improve pelvic health and functional outcomes.
Pelvic floor dysfunction is not exclusive to postpartum women. It affects men, children, and the elderly as well. Mayo's approach is inclusive, treating patients of all ages to address urinary incontinence, retention, pain during sexual intercourse, and other related issues. This comprehensive understanding acknowledges that pelvic floor health is a universal concern that transcends gender and age.
There is a notable silence around the topic of pelvic health, stemming from cultural and historical taboos. Dr. Mayo brings attention to this issue, referencing cultural norms, such as those depicted in “I Love Lucy”, where discussions about pelvic health were often avoided. By addressing these taboos, Dr. Mayo highlights the need for open conversations and education about pelvic health.
Dr. Mayo’s approach to physical therapy is highly personalized, tailoring treatment plans to individual patients’ specific needs and goals. She provides a compelling example of helping a 91 year-old woman manage bathroom challenges so that she could return to church, demonstrating her commitment to improving patients’ quality of life through targeted, individualized care.
We cover therapeutic exercises and surgical interventions for conditions like pelvic organ prolapse. While surgical options are available, Dr. Mayo stresses the significance of conservative measures such as pelvic floor strengthening exercises, which can often prevent the need for surgery. Strengthening the pelvic floor muscles, along with core muscles like the transverse abdominis and multifidus, can effectively manage and sometimes resolve these conditions without surgical intervention.
Pelvic floor health is an essential yet often overlooked aspect of our overall well-being. As we’ve learned from Dr. Mayo’s expert insights, taking proactive steps to strengthening and maintaining these muscles can significantly improve our quality of life. From preventing incontinence to alleviating chronic pelvic pain, the benefits are numerous. It’s not just about addressing issues as they arise, but also about preventative care (especially around significant life events like pregnancy).
By integrating simple exercises and breathing techniques into our daily routines, we can ensure that our pelvic floor remains strong and functional. Remember, investing in pelvic floor health is an investment in your long-term comfort and quality of life.
Stay educated. Stay healthy.
Till next week.
