Pelvic Pain conditions are so common.....1 in 10 Canadian women have endometriosis, 1 in 10 Canadian women have always experience painful sex (primary dyspareunia).....and that's just the tip of the pelvic pain iceberg. There's painful urination, postpartum vestibulodynia, postmenopausal genitourinary syndrome, evacuation disorders of the bowel, proctalgia fugax......many, many more.
But there is a commonality in many pelvic pain syndromes (with the HUGE proviso of "please see a pelvic physio, get diagnosed and proceed with a bespoke programme) that are summarized in this self care document. Self Care for Pelvic Pain Conditions Mar 2022 Goal: enjoy life's activities that stay as sub-threat (no grizzly at the door), non-nociceptive (always staying pain free), fun (laughter, silliness and joy) and fulfilling function (meaningful work, play, restorative activities). Where we start: You are normal. You're not broken. Everyone is different. You are unique. Where we're going: You're in the drivers seat; you're in control. The pain is happening to you (yes), but you can control the volume and choose your response (YES). Pain is part of life (inevitable) but suffering is optional (you can change the story of the pain you've experienced). How we do this: We help you learn to calm your pain response. Firstly, you calm the pain response down, then you build yourself up. Self Compassion takes three roads:
Control your thoughts:
**Specifically effective in reducing pelvic pain as the pelvic floor muscles + jaw muscles are the first and most active muscles to respond to anxiety or stress or fear or pain (or all)** 3 Good Things Practice: write down the 3 good things that happened today (Keep it simple: You woke up safe and warm in your bed, You had coffee, You can take time to write 3 things down) within 3 minutes Movement: Balance out your movement and rest, leaning towards shorter more frequent rests and consistent, happy, gentle, calm movement through your day
Food You Eat/Nutrition: evidence based food choices to reduce inflammation and influence pelvic pain, All evidence points to a healthy, whole food, organic, plant based diet ("Real food, Mostly plants, Not too much").
Self medication with opiods, alcohol, cannabis - have a look at your short term use and long term goals….do they match up happily? Are there other options that are non-medicative, non-addicting, narcotic-free? Yoga: classes at The Yoga Room with Barb Minichiello, Gail Thompson or Stephanie Derraugh and/or online with Shelly Prosko, Part A for quieting, Part B for activating on Vimeo (clientdiscount10 for 10% discount) **Twice weekly for one hour over 6 weeks is effective in reducing pelvic pain on long-term studies** **Three poses specifically help: Legs up the wall, reclining bound angle (fish), Savasana (corpse)** Sleep: good, consistent sleep reduces your pain perception and improves your pain resilience, ask for sleep hygiene handout/help. Skin Support:
Do a monthly vulvar and vaginal assessment with a hand mirror (ask for the handout) of your skin condition, your movement with breath, bearing down and closing/lifting. **Property of Full Circle Physiotherapy, not to be reproduced without permission** Joanne Gailius, BSR, PT/OT Physiotherapist Full Circle Physiotherapy C2 - 1204 NW Blvd. Creston, BC Ph 250-254-3494 Fax 1-855-655-5281 [email protected]
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