As physical therapists, we often emphasize the importance of movement for overall health, but have you ever considered the benefits of being barefoot? While shoes provide protection and support, walking without them can offer unique advantages that are often not thought of! Let’s explore why kicking off your shoes might be a step in the right direction for your health.

6 Ways Walking Barefoot Is Beneficial to Your Health

1. Strengthens the Tiny, Important Foot Muscles

Being barefoot allows the muscles in your feet to work more naturally. Shoes, especially those with a lot of cushioning or arch support, can cause your foot muscles to become dependent on this support over time. Without shoes, your feet have to adapt to different surfaces, which strengthens the tiny muscles in your feet and improves overall foot health. Stronger foot muscles can also help prevent injuries like plantar fasciitis, a common cause of heel pain that we see a lot in the clinic!

2. Improves Balance and Proprioception

Proprioception is your body’s ability to sense its position in space without the use of your vision. When you walk barefoot, your feet can directly feel the ground beneath you, automatically sending detailed feedback to your brain about where your body is in space. This heightened awareness can improve your balance and coordination, which is especially beneficial for athletes and older adults who are at a higher risk of falls.

3. Enhances Circulation

Being barefoot stimulates blood flow in your feet and lower legs. The natural movement of your feet while walking without shoes encourages better circulation, which can help reduce swelling and discomfort in the lower extremities. Improved circulation also contributes to overall cardiovascular health and can provide a sense of warmth, especially in cooler environments.

4. Encourages a Natural Gait

Shoes, particularly those with elevated heels or thick soles, can alter your natural walking pattern. Walking barefoot encourages a more natural gait, with a midfoot or forefoot strike rather than a heel strike. This shift in gait can reduce the impact on your joints, particularly your knees and hips, leading to a lower risk of joint-related injuries over time.

5. Connects You With Nature

There’s really something to grounding – aka walking barefoot on natural surfaces like grass, sand, or dirt. This practice, often referred to as “earthing,” is believed to help reduce stress, improve mood, and even lower inflammation by allowing the body to absorb natural electrons from the Earth. While the scientific evidence on earthing is still emerging, many people report feeling more relaxed and centered after spending time barefoot in nature.

6. Improves Sensory Input

Walking barefoot increases the sensory input to your feet, making them more sensitive and aware of their surroundings. This can lead to a more mindful walking experience, where you’re more in tune with each step you take. This heightened sensory input can also help detect imbalances or areas of tension in your body, which you can then address through corrective exercises or stretching.

How To Get Started Walking Barefoot

If you’re new to walking or being barefoot, it’s important to ease into it. Start by walking barefoot indoors on clean, smooth surfaces, then gradually move to outdoor environments like your yard or a sandy beach. Pay attention to how your feet feel, and listen to your body. If you experience discomfort, give your feet time to adapt before increasing the duration or intensity of your barefoot walks. Another tip is to find a shoe that fits your foot. We, as physical therapists, always recommend a shoe that has a large toe box so that your tiny foot muscles can easily move around when you do need to wear shoes.

Begin Walking Barefoot More & See the Difference for Yourself

Being barefoot offers numerous benefits, from strengthening your foot muscles to improving balance and circulation. While shoes are necessary in many situations, spending some time walking without them can be a healthy addition to your routine – which is another reason why at Breathe., we have you kick your shoes off in all of our clinics! As with any change to your physical activity, it’s best to start slowly and consult with a healthcare professional if you have any concerns about your feet or gait. Your feet will thank you for the opportunity to move more naturally and connect with the world around you!

Disclaimer: while it sounds like a great idea to kick off your shoes now, going barefoot may not be for everyone right away! Having proper guidance with a healthcare professional can help most people successfully train their feet to get to a point where they feel good without shoes.

Breathe. PTW Provides Holistic Support & Care

Together, walking barefoot and physical therapy can lead to a happier, healthier life. So, if you or someone you know has foot pain at any phase of their life, physical therapy is here to help! Let’s celebrate our bodies and give them the care they deserve. Currently accepting new clients at our North Liberty and West Des Moines, Iowa offices. Schedule an appointment with us!

Burning, itching, pain, or raw discomfort at the opening of your vagina (vulva) for more than 3 months? This is called vulvodynia. Good skin care of the perineum and/or groin region can help. This is done by reducing or eliminating chemicals, moisture, and friction.  Below are suggestions to help give you relief!

Hygiene

You only need gentle cleansing of the vaginal region by letting warm water run over it, use your hand or pat with a soft cloth, no need to scrub or use soap! Use unscented bath soaps, lotions, body washes, bubble bath, and bath salts. Pat dry or even use a hair dryer on a cool setting if it is too painful to touch. Be sure to use unscented feminine hygiene products, wipes, or sprays. Also, allow hair growth in the vulvar area.  Ingrown hairs and skin irritation can occur with shaving.

Additional Tips for Discomfort

• Baking soda soaks can soothe vulvar itching and burning.  Add 4-5 tablespoons of baking soda to warm (not hot) bathwater and soak for 10-15 minutes.
• Change or remove tampons every 4 hours.  Do not wear pads or liners everyday to avoid dryness.
• Run warm water over the vulva after urinating if it causes discomfort. Then pat dry.
• The vagina is self cleaning – that’s what vaginal discharge is for!  No need to douche.
• You can use A&D ointment, plain vaseline, or extra virgin olive oil externally to protect the skin.  Only use other OTC ointments if instructed by your healthcare provider.
• Keep skin dry by changing underwear if needed, use cotton fabrics or you can use Gold Bond powder to absorb moisture.

Clothing

Opt for loose-fitting undergarments and pants. Tight clothing can compress or rub against the groin, pelvis, hips, and abdomen causing irritation. If you wear nylons, you can cut out the crotch area to avoid rubbing or wear thigh-high stockings. We also recommend 100% cotton fabric that allows airflow is best for underwear rather than synthetic fabrics or dyed undergarments. And remember, always remove wet clothing such as swimwear or sweaty clothing as soon as you can.

Additional Tips for Laundry & Treating Clothes

• Laundering considerations of any clothing that comes in contact with your vulvar region such as underwear, workout clothing, towels, swimsuits, and pajamas.
• Use detergents that are free of dyes, perfumes, and other chemicals (look for All Free and Clear on the bottle)
• Hang dry these clothing items rather than using fabric softener and dryer sheets.
• Ensure any stain-removing products are fully rinsed out of clothing, or they can cause irritation.

Activity

Limit participation in abrasive activities such as biking or horseback riding. Use lubricant during intercourse to avoid friction with dryness & irritation. Water-based products can dry quickly. Do not use lubricated condoms as they can cause burning & irritation, opt for non-lubricated non-spermicidal, and then use your own lubricant. A helpful reminder- change into dry clean clothes after sweating or wet activities.

Having Discomfort With Vulvodynia? Get in Touch With Breathe. PTW!

Source: Vulvar Skin Lesions- The University of Iowa  https://iro.uiowa.edu

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Have you ever felt like something heavy is weighing down in your lower belly? Maybe it feels like your uterus is sagging or dropping? You’re not alone! Many people experience this sensation, and it might be a sign of something called pelvic organ prolapse. But don’t worry, we’re here to explain what it is and what you can do about it in simple terms!

What is Pelvic Organ Prolapse?

Imagine your pelvic area like a hammock that holds your bladder, uterus, and bowels. Sometimes, due to various reasons, this hammock can become weak or stretched out, causing one or more of these organs to droop down. This drooping is called pelvic organ prolapse.

Why Does It Happen?

Several things can contribute to pelvic organ prolapse, including:

• Pregnancy: Carrying a baby can stretch and weaken the muscles and tissues in your pelvic area.
• Natural Birth: Pushing during labor and delivery can further strain these muscles and tissues, increasing the risk of prolapse.
• Coughing and Straining: Chronic coughing or straining due to constipation can put extra pressure on the pelvic floor, leading to prolapse.

Signs and Symptoms

If you’re experiencing pelvic organ prolapse, you might notice:

• A feeling of heaviness or pressure in your pelvic area, like something is bulging or dropping down.
• Discomfort or pain during sex.
• Urinary problems, like leaking urine or feeling like you can’t completely empty your bladder.
• Bowel issues, such as constipation or difficulty having a bowel movement.

Pelvic Floor Physical Therapy: A Solution

Fortunately, there are ways to improve pelvic organ prolapse, and one of the most effective methods is pelvic floor physical therapy. Here’s how it works:

Strengthening Exercises

A pelvic floor physical therapist can teach you specific exercises to strengthen the muscles that support your pelvic organs. These exercises help lift and support the organs, reducing the symptoms of prolapse.

Breathing Exercises & Pressure Management

Your pelvic floor physical therapist can teach you how to manage the pressure in your abdomen so it doesn’t push down on your uterus

Manual Therapy

Your therapist may also perform hands-on techniques to release tight muscles and improve flexibility in the pelvic area.

Exercises to Improve Pelvic Organ Prolapse

In addition to pelvic floor physical therapy, there are exercises you can do at home to help manage pelvic organ prolapse:

During all the exercises below, make sure you’re breathing and especially exhale when you kegel.

Kegels

These exercises involve squeezing and lifting the muscles around your vagina and anus as if you’re trying to stop the flow of urine.  Pull the muscles up and into your body as you exhale.  Hold for a few seconds, then relax. Repeat several times throughout the day.

Bridge Pose

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Repeat 10-15 times.

Squats

Stand with your feet hip-width apart. Lower your body into a squatting position, as if you’re sitting back into a chair. Keep your chest lifted and your knees aligned with your toes. Rise back up to standing and repeat 10-15 times.  Inhale on the way down, exhale and kegel on the way up

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Exhale, kegel and fllatten your lower back against the ground by tilting your pelvis upward. Hold for a few seconds, then release. Repeat 10-15 times.

Experiencing Symptoms of Pelvic Prolapse? Get in Touch With Breathe. PTW!

Pelvic organ prolapse can be uncomfortable and frustrating, but there are ways to manage it. By understanding the causes and symptoms and incorporating pelvic floor physical therapy and exercises into your routine, you can improve your pelvic health and feel better overall. Don’t hesitate to call Breathe. Physical Therapy & Wellness with locations in Eastern Iowa and Des Moines if you’re experiencing symptoms of prolapse—they can help you find the best treatment plan for your needs. Remember, you’re not alone, and there’s support available to help you through this journey!

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Hey awesome moms! Being a mom is like having a colorful, ever-spinning top – sometimes it feels a bit wobbly. We get it, and today, let’s talk about how to catch that wobbly top, have a giggle, and remind ourselves that it’s okay not to be perfect.

What is Motherhood Overwhelm?

Imagine your day is a big puzzle with lots of pieces – chores, work, and taking care of everyone. Mama overwhelm happens when the puzzle pieces feel like they’re falling all over the place, and you’re not sure where to start.

Tip #1: Asking for Help – Teamwork Time

Speak Up:

• It’s okay to say, “I need a little help, please.” Your family is like a team, and teams work together.
• Let your family know you’re a team, and everyone can pitch in to make the puzzle pieces fit.

Chores Together:

• Make a list of things that need doing, like setting the table or picking up toys. Share the list with your family and let everyone choose a task.
• Teamwork makes the puzzle less wobbly and more fun!

Tip #2: Laughter – The Best Medicine for Mama Wobbles

Funny Moments:

• Find chances to laugh together. Share silly jokes, make funny faces, or tell goofy stories.
• Laughter is like a magic wand that turns wobbles into giggles. It makes everything feel a bit lighter.

Play Breaks:

• Take breaks during the day for playtime. It could be a quick dance party or drawing funny pictures together.
• Playtime is like a mini-vacation for your brain. It helps you shake off the wobbles and have some fun.

Tip #3: Connection – Building Strong Bonds

Heart-to-Heart Talks:

• Have talks with your family about how you’re feeling. Share your thoughts, and listen to theirs too. It’s like having a cozy chat with your best buddies.
• When everyone’s connected, the puzzle pieces fit together better.

Family Time:

• Plan special times to be together. It could be a movie night, a walk in the park, or cooking a meal as a team.
• Connecting through activities makes your family puzzle more colorful and joyful.

Tip #4: Embrace Imperfection – Nobody’s Perfect!

It’s Okay to Make Mistakes:

• Remember, nobody gets the puzzle perfect every time. It’s okay to make mistakes – they’re like little lessons that help us grow.
• Don’t worry about being perfect; focus on doing your best and having fun along the way.

Learn from Oops Moments:

• When things don’t go as planned, take a moment to think about what happened. It’s like turning an “oops” into an opportunity to learn and try again.
• Imperfections make your puzzle unique and interesting!

Helpful Tips for Joyful Days – Your Toolbox

1. Me-Time Moments:

• Find a few minutes for yourself each day. Maybe read a favorite book, listen to music, or take a short walk.
• Me-time is like giving your brain a cozy break.

2. Deep Breaths:

• When things get a bit too wobbly, take deep breaths. Inhale slowly, then exhale. It’s like a mini-reset button for your mind.
• Deep breaths help you find your balance.

3. Celebrate Small Wins:

• Celebrate the little victories, like finishing a puzzle piece or trying a new recipe. Small wins add up to big smiles.
• Every puzzle piece you put in its place is a reason to celebrate.

From the Breathe. PTW Team, You’re Doing Great! Iowa’s Trusted Women’s Heath Clinic.

Motherhood overwhelm is like a puzzle with moving parts, but guess what? You’re the puzzle master! Embrace the wobbles, ask for help when you need it, and remember that imperfections make your puzzle uniquely yours. With laughter, connection, and the joy of not being perfect, you’re creating a beautiful, colorful picture. Keep smiling, keep puzzling, and know that you’re doing an amazing job!

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Opening my own business, Breathe. Physical Therapy & Wellness, in November 2016 never seemed like much of a risk. I had an established self-referral client base, a visionary business partner, a supportive husband with a great job and Professional Yoga Therapy training. Over three years as I completed the training I was able to really refine my personal treatment style into something unique and actually holistic- and not just paying lip service to the term. In addition to learning how to apply a true biopsychosocial medical model to my practice and my life, I also met so many women who were opening their own businesses and something that had never seemed like a possibility to me (opening a business) suddenly became a reality.

Yoga inspired holistic care for your pain, stiffness or weakness. Core strengthening postpartum.

I have been doing pelvic floor and pelvic physical therapy for over 7 years, but a couple of years ago Ginger, several other PYT women and I collaborated on a narrative review of diastasis recti abdominis (DRA). When I started on that paper I really did not understand DRA but over time I became an expert and learned that there was a huge need in our area for post-partum strengthening and women WANTED help. Suddenly I became a sought-after post-partum therapist. Since that time, this kind of physical therapy has become more common and we have trained countless physical therapists in our technique. Many women now come to Breathe. for help with strengthening, or to decrease post-partum incontinence but leave with much more. They leave with less back, neck, knee and foot pain. They leave with a realistic understanding of their condition and confidence about how to continue to improve. They leave with a life long partner in healing.

Using Physical Therapy, Holistic Health & Wellness Practices To Bring Relief

We use Medical Therapeutic Yoga in many ways in our clinic. The yoga poses have helped me see the whole body as a biomechanical system and that we cannot work on a foot problem without also working on a hip problem, for example. Physical Therapists are taught anatomy in such a piecemeal fashion so it can seem impossible to understand how the hip affects the foot or vice versa. Practicing yoga and learning the biomechanics of the poses has given me a tremendous framework for being able to see the small details that most other practitioners miss and I have passed this training onto all of Breathe.’s physical therapists. We use this training to simultaneously begin to work on many issues that patients think are unrelated. We still use a lot of traditional physical therapy exercises and for many patients, it doesn’t look like we’re doing yoga with them, but it underlies all of our interactions. Maybe most importantly, combining the deeply calming effects of yogic breathing with pain neuroscience education gives clients a framework for changing their thinking which overwhelmingly changes their ability to heal themselves.

What Makes Our Health Practice Different

Every medical provider has a sheet of paper on which their patients write their medications and past medical history, but not many take the time to go through it with their clients. At Breathe. we talk about medications and their possible side effects, often helping people with many of their symptoms just by sending them back to their physician to get off of unhelpful medications. We talk about scar tissue from past injuries and surgeries and how that might contribute to constipation or discomfort in a seemingly unrelated location. The past is so important in putting the client’s health picture together and count on the Breathe. Physical therapists to look at a client’s entire medical history for answers.

Breathe. Physical Therapy & Wellness Was Created by Women, for Women

We have two favorite things we like to hear from patients. The first is a variation of “I have tried to describe my problem to so many different healthcare professionals and you are the first person who has actually listened and really seemed to care. Thank you.” And the second, “now I have hope.”

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Guest authored by Dr. Tammy Watkins of Birthwell Chiropractic

Why is chiropractic care in pregnancy recommended?

Pregnancy is such an amazing journey and sacred time in a woman’s life! As a new life is growing inside, the mother’s body is changing too. Ligaments are expanding, muscles are stretching and her center of gravity is shifting. The curvature in their low back increases to compensate for the additional weight in their abdomen and their pelvic floor muscles will be asked to work a little harder.

At the same time, the amount of relaxin (the hormone that allows for a lot of the changes/expansion in pregnancy) circulating throughout their body continuously increases until delivery.

These changes are NORMAL! Being pregnant does not mean that an expecting mother has to experience back pain or discomfort.

Getting adjusted during pregnancy has the potential to:

• Help prevent or decrease back, pelvic and ligament pain
• Helping to optimize baby’s position, reduce the likelihood of back labor
• Shorten the duration of labor and pushing
• Create the most open and symmetrical pelvic outlet, not only for baby to be head down, but central over the cervix and facing the optimal way

How to Live a More Confident, Fulfilling Life with Energy

Tired all the time? Fatigue, headaches and back pain can keep us from living our lives to the fullest. If you’re feeling unfulfilled, unsatisfied, or uncomfortable in your body, this post is for you.

Here are 5 Tips for Living a More Fulfilling, Energetic Life:

1. Breathe.

Obviously. Breathe in for a count of 4, pause for a count of 4, and breathe out for a count of 8. The long exhale is especially important. For now, we aren’t going to talk about how to breathe or why this will help. Just start.

Do this in the car or in bed or at your desk or while watching TV or reading a book. Do 5 or 10 breaths whenever you think of it.

2. Reduce Strenuous Exercise

This is hard for many who love to run, run, run but also have several health problems.

Many health issues are worsened by stress. Stress affects cortisol levels. Strenuous exercise is stressful to the body and can also affect cortisol levels.

Yes, it is your release and yes you feel better right away after hard exercise, but it could be strongly affecting your hormones in the long run.

Many of you can run or workout hard without problems.

But if you are exhausted, stressed, sore or have period or gastrointestinal problems, lots of running is probably not doing you any favors.

Find the perfect exercise for your body, instead.

3. Drink Water

Not sweetened water or flavored water or tea water or carbonated water or coffee water. Just water. Suck it up. (or slurp it up or sip it up or whatever, just drink it).

Of course it is fine to have some of your water with other stuff, but most of it should be plain.

Drink around 60 oz of water every day. More if you want.

No need to drink more than 80-100 oz though, as you’re more likely to pee your pants if you do that.

Look at your pee to decide if you’re sufficiently hydrated. It should be light yellow. Not clear, not amber colored or dark yellow. Just light yellow (lemonade) or a little lighter is fine.

You will poop better, your skin will be less dry and generally you’ll notice you feel better. We promise.

4. Take Responsibility

Your health care provider wants to be your guide, if they’re any good. They don’t want to dictate to you what to do.

Be proactive. Do your research. When your health care provider gives you advice, follow it if it makes sense, even if it’s hard. If it doesn’t make sense, tell them.

You are not a victim and illness isn’t happening TO YOU (usually). There is almost ALWAYS something you can do to feel (even a little bit) better.

Sometimes pills and surgery are absolutely necessary and helpful, but they are not easy, either. Pills have side effects. Surgery is usually harder to recover from than the initial injury.

You are responsible for your health. We want to be your partner and guide you there, wherever you are.

5. Ask For & Accept Imperfect Help

Your partner may not buy the right groceries. Your mom might give your kids too much screen time and your mother-in-law might give your kids too much junk food.

The cool thing is that kids are resilient. They can deal with dishes that aren’t as clean as they’re supposed to be and too much screen time and junk food once in awhile. The most important thing for the longevity of their lives is love and your husband and mom and mother- in -law LOVE your children.

So let them help you (and your friends- we WANT to help each other). Try not to be too critical. Take the time to go exercise or take a bath, work or read a book while they do all the work. Your body will thank you.

BONUS

6. Do Less (Without Guilt)

How about that?

Rest without feeling guilty. Let the house be a little messier that you usually might.

Walk briskly for 30 minutes and let go of the hour-long workout you used to do in college and before kids.

You do not have to volunteer for everything at school unless you really love it. It is enough to get your children to school on time. Usually.

Use your sitter time to stay home and relax.

Busy busy busy busy leads to stress(even when you don’t feel stressed). Stress leads to wonky hormones, body tension/pain and GI distress.

You deserve to live an energetic, vibrant and active life. If you’re not, we can help! We’ve worked with nearly 5,000 women helping them feel good in their bodies and we can’t wait to work with you. Schedule an evaluation via telehealth or in office!

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in Des Moines, West Des Moines and Iowa City / Cedar Rapids area. www.breatheptw.com

Guest Blog Post: Dr. Nicole Ramirez / Preconception Chiropractic

Here are 3 Important Things to Consider on the Journey to Conceiving:

1. When trying to conceive, your partners health matters too. 

Women tend to get the short end of the stick on this journey because they are the ones who carry the child, but the seed is just as important as the soil when it comes to conception. Both the egg AND the sperm play equal roles in not only the ability to conceive but to carry a full-term pregnancy and have a healthy baby. In fact, the first trimester is heavily dependent on the health of the sperm because it is responsible for building the placenta that grows in those first 12 weeks. Things like morning sickness and miscarriage that happen in the first trimester are a strong indicator that the health of the sperm is involved, even if a sperm analysis test comes back “normal”. A passing sperm analysis test does not let the guys off the hook. In order to get a passing test when looking at OPTIMAL levels of morphology, motility and count only 4% of the sperm have to possess all the qualities that attribute to good health and fertility. That is not enough to rule out the possibility that the sperm may be contributing to the issues. This is why we work from a place of creating health physically, chemically and emotionally for you AND your partner. 

My best advice to these couples is to begin this preparation process BEFORE trying to conceive. Building a strong foundation is key in having a beautiful pregnancy, a healthy baby and a wonderful postpartum period. The life cycle of an egg is 120 days and the life cycle of sperm is 60, this is why we recommend doing this work for at least 120 days before trying to conceive. Doing this will allow for the healthiest egg and sperm to be available for conception and allow mama to get herself out of a depleted state (if she is in one) to support the demands a growing baby places on her body. When it comes to your health and your body’s ability to heal the best time to start is now, no matter where you’re at in your journey, it’s worth it.

2. Pain during pregnancy is NOT normal.

Is it common? Absolutely. There are so many things changing during this special time, including an increase in physical stress on your body as your baby grows. This increase in stress can be the “straw that breaks the camel’s back” if you don’t have a strong foundation with proper structure and function to support these changes. This is where Chiropractic care comes in. Structurally and neurologically, it can help your body adapt beautifully to all of the changes that happen during your pregnancy. By checking the spine and adjusting the areas that are out of place and stuck enough to cause nerve damage, we can restore function and motion while reducing pain as you grow through this beautiful time. Studies have also shown that routine chiropractic care reduces labor and delivery times and optimizes fetal positioning allowing baby to get head down and ready for birth when the time is right. Finding an ICPA webster certified chiropractor to care for you during your pregnancy will not only help reduce pain and discomfort, but it will also dramatically improve the quality of your pregnancy, labor and delivery.

3. The best thing you can do for yourself postpartum is get the care that you need.

While giving birth is what our bodies are made to do, there can still a lot of recovery that needs to happen on the other side. Asking for help where you need it will allow you to be at your best for you and your new baby. My best advice is to set up as much of your support system as you can prior to giving birth, this will give you less to worry about after the baby comes. My personal support system outside of my husband and family throughout my pregnancy included a prenatal and pediatric specialized Chiropractor, a massage therapist, a doula and a midwife. These may all seem to be people that are only helpful through your pregnancy and your birth, but every single one of these people showed up for me during my postpartum period as well. At my 7-week follow up appointment after the birth I couldn’t even have an internal exam done. My midwife already knew how hard my birth had been on my heart and on my body so after this appointment she referred me to Breathe. to start pelvic floor physical therapy. I was 3 months postpartum when I had my first appointment. I was still having a lot of pain from the episiotomy that was causing extreme pain when I would try to go to the bathroom. In the beginning I tried to “tough it out” telling myself that it was going to take time and to be patient, this didn’t last long before I realized that I needed help, and that was ok. I was nervous and scared for my first appointment because I knew that an internal exam would be happening based on what I needed. After everything that I had gone through already I couldn’t stand the thought of anything else “happening” down there. Two months later, I could go the bathroom without pain, exercise and even have sex! Something I honestly thought would never happen again (dramatic I know, but it was my reality at the time). I am no longer terrified of this area of my body, not only have I healed physically I have been able to heal emotionally and reconnect with my body.

My point in telling you this is because I know that I am not the only mama out there who feels like her body failed her and her baby. And while this is NOT true in the slightest, it doesn’t mean the feelings aren’t real. I had to get over myself and look at this part of my journey as another amazing opportunity to heal and to watch my body change and adapt to life after birth. Physical therapy is the only thing I added after the birth that I didn’t already have on my team going into it. I strongly believe no matter how beautiful you birth is, every single woman deserves to give this gift to herself. Your body is the most brilliant and resilient thing you have, if you don’t take of it no one else will. You deserve to be at your best, not just without symptoms. Waiting for symptoms to start chiropractic care, physical therapy, massage, acupuncture, or anything else is like waiting for a cavity to hurt before you fill it. Seek out the professionals in your area that can help you understand what your body may need before, during and after your pregnancy. Even if you feel good it doesn’t mean that you’re at your best or that you don’t have any underlying issues. If there is ever a time in your life where you deserve to be at your very best, it’s on this beautiful journey to becoming a mother.

Guest Post Written By Dr. Nicole Ramirez of The Shift Chiropractic Lounge