By Gabriella Chavarin
Our FAVE Pelvic Health Resources, Products!
It’s that time of year when we all make “New Year’s resolutions.” If you’re anything like us, you’ve probably resolved to sleep longer, be more active, and eat healthier. But what about your pelvic health?
One of the questions I’m asked most often at PHRC is: “Do you have any recommendations on what I can do to get better?” The short answer to this is no. Tackling your pelvic health usually requires a multidisciplinary approach that is uniquely tailored to each patient. However, there are some fantastic general resources and treatment options that can get you started on the path to a healthier you. So in the spirit of kicking off the New Year in the right direction, I’ve decided to share some of our favorite pelvic health resources and products with you.
(A little disclaimer: PHRC is not affiliated with any of the following providers, resources, or products.)
#1 Find Community
When faced with the uncertainties and trials of pelvic pain, it helps to know that you’re not alone. Finding a community of individuals who are also dealing with the same struggles that you are can greatly help reduce one of the contributors to pelvic pain/dysfunction; anxiety. Check out these groups to get started:
- Happy Pelvis
- Pelvic Pain Support Network
- Endometriosis Groups
- Mom Support Groups: Baby Center and Golden Gate Mother’s Group
- IC Network
#2 Shop Wisely
DO NOT, I repeat, do not buy a product without first doing some research. Not every product that claims to cure your pelvic pain will work. Luckily, we’ve done some research for you, and compiled a list of our favorite products.
Products
… targets the abdomen, hips, pubic bone, pelvic floor/crotch, tail bone and lower back simultaneously with natural hot/cold therapy.
…provides extreme comfort and support while eliminating pressure hot spots.
…firm compression, post-partum belly binder.
Pelvic Floor Relaxation CD for Pelvic Pain
…30 minutes of guided pelvic floor muscle and whole body relaxation with breathing exercises, in two versions for men, and women.
…Eco friendly, and free of harsh chemicals feminine cleansing products.
…Organic Cotton Pads
Here are a few options:
Lubricant
…organic, free of dyes, and sans chemicals. Here are a few options:
Firefly Organics
Sinclair Institute Organic Personal Lubricant
Slippery Stuff Personal Lubricant
…Soothing herbal cream. Free from synthetic preservatives, mineral oils, synthetic fragrances and parabens.
…Helps relieve irritation & helps heal sensitive, sore or chapped nursing nipples.
Organic Wipes
Effective in soothing vaginal irritations.
Two choices:
Nature Certified Feminine Soap
…An all-natural foaming feminine wash with 78% organic ingredients.
Self-Cleaning Dual Nozzle Bidet
…The Luxe Bidet Neo 185 is a dual nozzle, fresh water, non-electric mechanical bidet attachment.
…Vulva protectors.
…GoCommandos all cotton patches stick securely in your pants and jeans, eliminating conventional underwear. Now worn by many women suffering from pelvic pain, vulvar andbladder conditions, and claiming their extreme soothing comfort.
Writings and DVDs
…In The Pain Chronicles, Melanie Thernstrom traces conceptions of pain throughout the ages—from ancient Babylonian pain-banishing spells to modern brain imaging—to reveal the elusive, mysterious nature of pain itself.
…Exercises and worksheets to overcome problems with anxiety and phobic disorders.
The Trigger Point Therapy Workbook: Your Self-Treatment Guide
…“Claire Davies creates a highly effective form of pain therapy that anyone can learn. This book is a valuable contribution to the field of self-applied therapeutic bodywork.”
DVD: The Pelvic Floor Piston: Foundation for Fitness
…. Physical Therapist Julie Wiebe guides you step-by-step through new concepts, exercises, movement strategies and body awareness tips easily integrated into your day.
DVD: Your Pace Yoga “Relieve Pelvic Pain” by Dustienne Miller
…another great DVD! This DVD was created by Dustienne Miller, a board certified women’s health physical therapist and Kripalu Yoga teacher. This yoga home program was specifically designed for men and women who are healing chronic pelvic pain. The DVD weaves together breath work, meditation, body awareness, and gentle yoga postures. This stress relieving program can be practiced in as little as 20 minutes, making it possible to fit into daily life
…By Dr. Lorimer Moseley, is a collection of stories that provides entertaining and informative way to understand modern pain biology.
…Explain Pain resources aim to give clinicians and people in pain the power to challenge pain and to consider new models for viewing what happens during pain.
Stop Endometriosis and Pelvic Pain
…“I’m writing this book for women who have endometriosis, to help you realize you’re not alone, and, above all, to offer hope.” –Dr. Andrew Cook
#3 Embrace the Information Age
The Internet can be an unsettling place full of misguided information. Looking in the wrong place can often cause confusion and anxiety. But if you sift through the rubbish, you can find a lot of resources that are actually quite useful. We happen to like the following blogs for their accurate information, advice and humor:
- Dr. Jen Gunter
- Julie Webe PT
- Blog About Pelvic Pain
- Sexual Healing
- Body in Mind
- IC Network
- The Pelvic Guru
Additionally, many of the providers we’ve recommended below also have informative blogs of their own. Head over to their sites for more information.
#4 Explore All Treatment Options
We acknowledge that the list below is a resource that only our California readers can take advantage of, but feel free to leave word in the comment section below if you’re looking for someone local to you, and if we know of someone we’ll happily send you their detes!
We know that tackling your pelvic health can be a bit overwhelming, and you may not know where to start. Below are a few local providers that we recommend, and treatment options you may want to consider. In conjunction with PT, many of our patients have found these treatments to be very effective in reducing pain, eliminating stress, and improving their overall quality of life.
Acupuncture
We recently had guest blogger Michael Yang L.A.c, DOM explain the numerous benefits of acupuncture for pelvic pain. You can read his full blog here.
Below are our Acupuncturist recommendations for the Bay Area and Los Angeles.
- San Francisco Community Acupuncture
- Jaime Hampton, DOM, L.A.c, at Golden Leaf Acupuncture
- Bria Larson, L.A.c. ATMAT, at Larson Acupuncture
- Kim Silsby, L.A.c., at White Peony Acupuncture
- Michael Yang, L.A.c, DOM, at Pacific Medical Group
- Keiko Cronin L.A.c., Dipl. Ac. & C.H at Centre for Life
- Jordan Hoffman, L.A.c., at Hoffman Acupuncture
- Bodywork/Massage/Yoga/Pilates
In an effort to promote a healthy balance of staying fit, and not exacerbating patient’s symptoms, our therapists will often enlist the help of bodywork/massage therapists, yoga, and Pilates instructors.
We recommend the following practitioners in the Bay Area and Los Angeles.
Also, check out blog posts we’ve written specifically on the topic of yoga and pelvic pain here and here.
- Leslie Howard, at Leslie Howard Yoga
- Shannon McMurchy, Pilates instructor at Spring Pilates
- Zeina Grifoni at Synergy PT and Pilates
- Jessica O’Brien-Ferras at Myofascial Release Therapist
- Kesha Fikes, Ph.D., CAMTC, bodywork therapist at CSBMT
- Breathe Los Gatos, yoga studio
- Ariel Lehaitre-Vasco, PT and Pilates instructor at Pilates Sante
- Clayton Campbell, bodywork/yoga at Bhakti Yoga Shala
- Pat Berberich, bodywork/massage practitioner at Santa Monica Healing Arts Center
Sex Therapists/Psychologists
We get it. Pelvic floor dysfunctions can wreak havoc on an individual’s relationships, as well as their mental, and emotional health. In order to have a well-rounded recovery, it is essential for patients to overcome these types of obstacles. Check out our therapist recommendations below.
And here and here are some blog posts we’ve written on this very topic.
- Celeste Hirschman, MA, sex and relationship therapy
- Heather Howard, MBA, PhD, ACS, sexologist at The Center for Sexual Health
- Marisa Mazza, Psy.D, psychologist at Behavioral Health Psychology Services SF
- Vanessa B. Tate, MA, somatic psychotherapy in San Francisco
- Alison Goldman, Psy.D. at Goldman and Jones
- Genevieve Platt, PhD, clinical psychologist in Los Gatos
- Sylvie Pelaprat LMFT, marriage and family therapist
- Rick Stampler, PsD, clinical psychologist in Beverly Hills
- Beth Leedham, Ph.D, clinical psychologist and sex therapist in Encino
- Erica Marchand, Ph.D, sex and couples therapy in Los Angeles
The New Year presents a great opportunity to reflect, and give thanks for all that we have. It’s also the perfect time to consider ways in which we can improve certain areas of our lives. I encourage you to include your pelvic health on your list of New Year’s resolutions, and I hope this list of resources will help you towards that goal.
Readers, we want to hear from you! What are some of the pelvic health resources, products YOU swear by? Please share in the comments section below!
And if you haven’t already, SUBSCRIBE to this blog (up top, to the right, under Stephanie’s photo!), so you can get weekly updates in your inbox, and follow us on Facebook and Twitter where the conversation on pelvic health is ongoing!
All my best,
Gabriella
About Gabriella:
Gabriella helps the wheels go round at PHRC as part of the Editorial and Administrative staff. With almost four years of experience, Gabriella helps patients, and patrols edits. Outside of the office, Gabby enjoys writing, community outreach, and a good run with her office dog Neziah.
FAQ
What are pelvic floor muscles?
The pelvic floor muscles are a group of muscles that run from the coccyx to the pubic bone. They are part of the core, helping to support our entire body as well as providing support for the bowel, bladder and uterus. These muscles help us maintain bowel and bladder control and are involved in sexual pleasure and orgasm. The technical name of the pelvic floor muscles is the Levator Ani muscle group. The pudendal nerve, the levator ani nerve, and branches from the S2 – S4 nerve roots innervate the pelvic floor muscles. They are under voluntary and autonomic control, which is a unique feature only they possess compared to other muscle groups.
What is pelvic floor physical therapy?
Pelvic floor physical therapy is a specialized area of physical therapy. Currently, physical therapists need advanced post-graduate education to be able to help people with pelvic floor dysfunction because pelvic floor disorders are not yet being taught in standard physical therapy curricula. The Pelvic Health and Rehabilitation Center provides extensive training for our staff because we recognize the limitations of physical therapy education in this unique area.
What happens at pelvic floor therapy?
During an evaluation for pelvic floor dysfunction the physical therapist will take a detailed history. Following the history the physical therapist will leave the room to allow the patient to change and drape themselves. The physical therapist will return to the room and using gloved hands will perform an external and internal manual assessment of the pelvic floor and girdle muscles. The physical therapist will once again leave the room and allow the patient to dress. Following the manual examination there may also be an examination of strength, motor control, and overall biomechanics and neuromuscular control. The physical therapist will then communicate the findings to the patient and together with their patient they establish an assessment, short term and long term goals and a treatment plan. Typically people with pelvic floor dysfunction are seen one time per week for one hour for varying amounts of time based on the severity and chronicity of the disease. A home exercise program will be established and the physical therapist will help coordinate other providers on the treatment team. Typically patients are seen for 3 months to a year.
What is pudendal neuralgia and how is it treated?
Pudendal Neuralgia is a clinical diagnosis that means pain in the sensory distribution of the pudendal nerve. The pudendal nerve is a mixed nerve that exits the S2 – S4 sacral nerve roots, we have a right and left pudendal nerve and each side has three main trunks: the dorsal branch, the perineal branch, and the inferior rectal branch. The branches supply sensation to the clitoris/penis, labia/scrotum, perineum, anus, the distal ⅓ of the urethra and rectum, and the vulva and vestibule. The nerve branches also control the pelvic floor muscles. The pudendal nerve follows a tortuous path through the pelvic floor and girdle, leaving it vulnerable to compression and tension injuries at various points along its path.
Pudendal Neuralgia occurs when the nerve is unable to slide, glide and move normally and as a result, people experience pain in some or all of the above-mentioned areas. Pelvic floor physical therapy plays a crucial role in identifying the mechanical impairments that are affecting the nerve. The physical therapy treatment plan is designed to restore normal neural function. Patients with pudendal neuralgia require pelvic floor physical therapy and may also benefit from medical management that includes pharmaceuticals and procedures such as pudendal nerve blocks or botox injections.
What is interstitial cystitis and how is it treated?
Interstitial Cystitis is a clinical diagnosis characterized by irritative bladder symptoms such as urinary urgency, frequency, and hesitancy in the absence of infection. Research has shown the majority of patients who meet the clinical definition have pelvic floor dysfunction and myalgia. Therefore, the American Urologic Association recommends pelvic floor physical therapy as first-line treatment for Interstitial Cystitis. Patients will benefit from pelvic floor physical therapy and may also benefit from pharmacologic management or medical procedures such as bladder instillations.
Who is the Pelvic Health and Rehabilitation Team?
The Pelvic Health and Rehabilitation Center was founded by Elizabeth Akincilar and Stephanie Prendergast in 2006, they have been treating people with pelvic floor disorders since 2001. They were trained and mentored by a medical doctor and quickly became experts in treating pelvic floor disorders. They began creating courses and sharing their knowledge around the world. They expanded to 11 locations in the United States and developed a residency style training program for their employees with ongoing weekly mentoring. The physical therapists who work at PHRC have undergone more training than the majority of pelvic floor physical therapists and as a result offer efficient and high quality care.
How many years of experience do we have?
Stephanie and Liz have 24 years of experience and help each and every team member become an expert in the field through their training and mentoring program.
Why PHRC versus anyone else?
PHRC is unique because of the specific focus on pelvic floor disorders and the leadership at our company. We are constantly lecturing, teaching, and staying ahead of the curve with our connections to medical experts and emerging experts. As a result, we are able to efficiently and effectively help our patients restore their pelvic health.
Do we treat men for pelvic floor therapy?
The Pelvic Health and Rehabilitation Center is unique in that the Cofounders have always treated people of all genders and therefore have trained the team members and staff the same way. Many pelvic floor physical therapists focus solely on people with vulvas, this is not the case here.
Do I need pelvic floor therapy forever?
The majority of people with pelvic floor dysfunction will undergo pelvic floor physical therapy for a set amount of time based on their goals. Every 6 -8 weeks goals will be re-established based on the physical improvements and remaining physical impairments. Most patients will achieve their goals in 3 – 6 months. If there are complicating medical or untreated comorbidities some patients will be in therapy longer.
Comments
Nice roundup, thank you.
I also like:
Dustienne Miller’s (she has been featured on your blog before) yoga DVDs: http://yourpaceyoga.com
Yes organic lubricants: http://www.yesyesyes.org/?d=1
Hi Olivia,
Thank you for sharing!
Regards,
Gabriella
Hi, thanks for this list. Do you have recommendations on any condoms for men with pelvic pain (for those of us with super-sensitive tips and pain at the tip or burning at the tip)?
Hello John Doe,
We don’t have condom recommendations that this time. However if you happen to find some that work well, please feel free to share that information with us!
Best,
Gabriella
LifeStyles SKYN brand is more expensive than other condoms, but I recommend them to my patients who have sensitivities. They are a high quality brand, thin and non-latex (but still strong).
Hi Tracy,
Thank you for the information!
Best,
Gabriella
I have found another organic ointment that is terrific for vulvar pain and dryness. It has significantly reduced my pain. It is actually a baby product. Honest Kids Organic Healing Balm. It helps immediately, and my pain has reduced each day for over a week. I would highly recommend it for those with sensitive skin.
I have ordered the one you recommended, but found this at Target in the meantime. The reviews on the other one stated some people had issues of stinging.
I have very sensitive skin and there was no stinging with the use of the Honest Kids balm.
Hello Penny,
Thank you for sharing! Many of our patients also do well with several of their other products.
Regards,
Gabriella