You have pain during activities of daily living, movement or sport
You have pain without movement
You are not getting better with rest/over time
You are unable to perform your movement of choice/sport without pain, but have no pain during lower intensity activities
The pain doesn't need to be in your back in order to come see me
You are pregnant and any of the above sound like you
I often hear in my office, I should have come to see you a lot sooner, or I didn’t realize that you don’t just treat back pain.
My practice is unique, I am a chiropractor, but have been an athlete and fitness professional (running, spin, yoga, boot camps) for longer than I have been a chiropractor. I am also a Mom and Woman. These 4 things encompass who I am and drive what I am passionate about in life and in my career.
I don’t just treat backs, nor do I only adjust/crack backs.
It is a diagnosis that often leaves Women feeling embarrassed, ashamed and depressed, but it simply doesn’t have to be like that. Knowledge is power and movement is medicine – at least in my clinical practice.
I utilize a referral network of healthcare practitioners to establish the correct diagnosis in order to provide the right treatment. Prolapse isn’t treated any differently.
Definition of prolapse: Normally, the pelvic organs—the bladder, uterus, vagina, and rectum—are supported and held in place by a group of muscles and tissues called the pelvic floor. When these muscles weaken over time, the pelvic organs can droop down and/or bulge into and/or out of the vagina.
In addition to the sensation of feeling an uncomfortable bulge in the vagina, you can experience symptoms such as
pain or pressure in the pelvis, the lower back, or both
urinary problems, like urine leaking or the feeling that you need to constantly urinate
Your feet and ass are connected. I know sounds like a wild idea😜 but, I'm guessing you already knew that. Anyhow, how to untuck your bum with just your feet:
Rock the weight out of your heels and into the ball of your foot.
Make sure your feet are parallel.
Duck feet = tucked bum.
3am rocking baby to 6pm dinner prep; stand with feet hip width distance and parallel and let the weight move from heels to balls of feet. You will feel a shift forward and your ass with move backward keeping your rib cage and pelvis in neutral, now diaphragmatically breathe yourself and your baby into a calm, relaxed state.
Diaphragmatic breathing is a baby whispering trick😜 oh and a pelvic floor must do💃
Mindfulness is all the rage recently and it couldn't come at a better time in our lives. The role of Women and Mother's is evolving rapidly within our society and has evolved rapidly in the last 50 years, so much so that the support system required for our new evolution is tremendously lacking.
We are getting sick, fat, frustrated and lord knows what else.
So, what we know today is that it isn't easy and we can't have it all, no matter how hard we try.
Something has gotta give right?
So, we feel hoards of emotions and likely anxiety is one of them, especially us new Mamas (BTW welcome to the club- we are here for you. It's a club, you have paid your dues and now we are here for you for life).
Mindfulness may be our answer until evolutionary changes/support systems catch up.
According to, Holzel, Carmody and Lazal, 8 weeks of mindfulness changes the structure of our hippocampus, posterior cingulate cortex, temporoparietal junction and cerebellum.
Pregnancy to Motherhood is one of the most beautiful journeys and there is nothing I love more then to support a Woman during this transition time.
I am a Webster certified chiropractor and I work with Mama's to achieve pelvic alignment, so Mama doesn't have to be in pain during pregnancy and babe can get into the right position and drop down into the pelvic inlet- ready for go time. But once that is completed, so much more goes on before a Woman can get comfortable and relaxed enough to give birth.
Here are a few examples:
Do you feel safe?
Are you feeling scared or anxious?
Do you feel loved?
Are you going through any emotionally conflicts?
Do you still have chores to complete?
Are you well rested?
Are you relaxed?
Do you trust your birth team?
Do you have concerns about your spouse's support?
Is your spouse working away from home?
Do you have another little one at home?
The lighting in your home vs the hospital?
Are you afraid of hospitals?
Do hospital smells, beds, staff...
I have been meaning to write this article for months....I take a lot of different classes in the community and this is by far the most common mistake I see amongst fitness/yoga enthusiasts. We are overtraining our abdominals and not in a good way.
We are such good humans, we listen and take direction very well, especially in a fitness/yoga class because there is a belief that if we do what they tell us to do we will look better, reach our goals, feel better about ourselves, fit into an outfit, or whatever your reason is for being there.
The problem is; that we often don’t assess whether these movements are right for our bodies. We don’t ask does this feel good? Is it working the right muscles, do I have pain in my body when performing this exercise. The reason for this is we all share a common belief: NO PAIN, NO GAIN. Hey, trust me, I am not gonna say this is BS, because in reality when you want to achieve a goal, perform a feat, or do something different, at the very least, you gotta g...
Diastasis Recti is the separation of the rectus abdominus muscle( our 6 pack muscle). Let me first state that this muscle is in fact two distinct muscles separated by a line of connective tissue called the linea alba. So, for all intensive purposes this muscle is technically already separated. The condition Diastasis Recti occurs when the normal separation becomes larger than it should. > 2.7cm or 2 finger widths.
This separation is found in:
- Postnatal populations
- People who overtrain their abdominals
- And others
In pregnancy it is normal, due to the growing uterus. In Peds it can be seen during the early months and then is gone.
Other clinical symptoms can present like:
- Back pain
- Pelvic floor dysfunction
- Uterine/bladder/rectal prolapse
- Stress incontinence
- Shoulder/neck pain
- Tension Headaches
- Hip/pelvic stability issues
To test if you have a DR is in this link
Once you confirm your DR, I want you to retest yourself an...
The inner core muscles, are the most important muscles that must rehabilitated after baby (after baby means 6weeks or 60years)
Have a quick look at the pic...diaphragm, transverse abdominis, pelvic floor and multifidi (small muscles in the back)
To rehab these muscles we must learn how to breathe again....diaphragmatically breathe that is.
Look back to the diaphragmatic breathing blog, as rib cage and pelvic alignment are key with the breathing pattern.
2. Kegels...yes, kegels are still something we should be doing, but not how we have been taught or not taught-but just told it is some mysterious thing we MUST do! A kegel is the exhalation of diaphragmatic breathing....so, it ends up being pretty simple. Inhale with diaphragm, belly, rib cage and into lower back, exhale pull belly to spine (transverse abs engage and belly flattens), now pull belly button upward (pelvic floor lifts and works together with transverse abs).
3. Squats: Squatting for posterior chain, glute streng...
If your fitness goals require you to work harder this year than last and you are struggling to lose weight, then these goals might not be good for you.
Adrenal fatigue, anxiety, insomnia and busyness all go hand in hand. Adrenal fatigue is physical burnout at its finest. Your body is so overtaxed, its hormones have stopped working right. “You feel tired but wired. You crave sugar, similar to an addict. You grow a muffintop.” –Dr. Sara Gottfried
If this sounds like you...then take a look at the other symptoms from Gottfried’s list of Adrenal Fatigue:
* Anxiety, especially in stressful situations
* Emotional instability or excessive emotions
* Frequent screaming or yelling
* Confusion, difficulty with focus, under stress
* Poor resilience to stress – stress feels too much or unfair