Squamish Physiotherapy Specializing in Pelvic Health & Chronic Pain
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Category: Pelvic Floor

Glow PhysiotherapyBlogPelvic Floor
Cold dip at the Stawamus River in Squamish, BC
By Lauren Lozinsky 0 Comments Dyspareunia, Exercises, Pelvic Floor, Pelvic Pain, Physiotherapy , , , , ,

Überlube Giveaway & Why It’s My Most Recommended Lubricant

Überlube silicone lubricant
Überlube silicone lubricant

 

Überlube is a silicone-based lubricant that so many of my clients love. Like all products I use in my practice it contains no parabens or propylene glycol, and is free of glycerin and other substances that can be harmful to the vaginal microbiome.

It has many uses, two of which are a personal lubricant to reduce friction during intercourse and a lubricant to reduce chafing during sports.

Pain and discomfort with intercourse, also known as dyspareunia, are multifactorial issues. These are concerns I see a lot in my practice. Überlube is the lubricant I recommend most to reduce friction, especially postpartum, when estrogen levels drop due to an increase in the breastfeeding hormone prolactin.This leads to increased vaginal dryness, and having the right lubricant can make all the difference. I also have Sex Therapy training through the Allura Sex Therapy Centre in Vancouver so that I can provide more in-depth solutions for my clients.

Another reason you’ll hear me promote Überlube is that it is an exceptional product for scar healing. In my practice I work with a lot of clients on their Cesarean birth/C-Section scars. Applying a thin layer to a scar twice daily can help with scar healing and improve the appearance of scars. It also contains vitamin E, which can further promote healing.

If you’d like to try free samples of this lubricant, send me a message at lauren@glowphysiotherapy.com and I’ll have them at the clinic for you to pick up.

Contest!

Look out for my upcoming instagram contest sponsored by Überlube. I’ll be giving away a full bottle to one lucky follower!

Come to my talks at HPOP!

Come visit me at HPOP (the Healthy Pregnancy Outreach Program) where I’ll be the guest speaker and will be giving away a full bottle at each session, September 11th from 10:00-12:00 and 12:30-2:30.

If you have any questions, comment below or contact me directly!

 

 

 

 

 

 

 

 

 

 

Cold dip at the Stawamus River in Squamish, BC
By Lauren Lozinsky 0 Comments Exercises, Pelvic Floor, Pelvic Pain, Physiotherapy , , , , ,

The Benefits of Cold Exposure for Pelvic Pain, Inflammation & Mental Health, and How “Chronic Cardio” Can Increase Cortisol

You can benefit from the contrast of heat and ice, as well as gain anti-inflammatory effects, by ending your morning shower with cold water.

Research shows strong anti-inflammatory, immune, cardiovascular, and even mental health benefits with even 30 seconds at the end of your shower. When I had very young kids and doing a real cold dip wasn’t feasible, and still to this day, I would end my shower on at least 30 seconds of cold water on the coldest setting possible. Read about it here and add time as your body adjusts! Andrew Huberman suggests not doing cold exposure after strength training.

“Dr. Huberman advises against cold water immersion immediately after strength training, recommending a delay of at least four hours to avoid impairing muscle hypertrophy and strength gains”. You can also have a cold shower in the morning and train afterwards, but there are significant benefits to training as early as possible in the morning, which I explained in a previous post. 

I strength train in some form daily, whether it is with more traditional weights or in an alternate form like Pilates, which Dr. Sara Gottfried says also counts towards the 2/3 strength training,1/3 cardio that those with a female anatomy should aim for. She says this is in contrast to the “chronic cardio” so many people do, which can actual increases cortisol, and is something I see in my clients. The fractions she refers to mean you should divide the amount of exercise you can get in a week into approximately those fractions to

When I do actual weight training, which is at least twice per week, I get to reward myself by not ending my shower on cold!

Before I received my Masters in Physiotherapy from UBC in 2011, I was a Certified Personal Trainer and was also a member Team Canada Track & Field, competing in the 400 metre hurdles, so I am able to help with clients with their pelvic health and abdominal issues, along with reaching their fitness goals. I have also received Clinical Pilates Instructor Training specific to pelvic health and abdominal care through the Education Chair of the Pelvic & Reproductive Health Division of the Canadian Physiotherapy Association.

I especially love helping my clients train safely throughout pregnancy, and supporting them in returning to fitness postpartum through my video-based 6 week Postpartum Return To Running program and my postpartum 12 week Cesarean/C Section Rehab program, both of which are included for clients who have seen me for prenatal or postpartum care.

If you have any questions, comment below or contact me directly!

Cold dip at the Stawamus River in Squamish, BC
Cold dip at the Stawamus River in Squamish, BC

 

His face captures the cold plunge perfectly!

 

Taking after their mom!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lauren Lozinky pregnant on the Chief in Squamish
By Lauren Lozinsky 1 Comments Exercises, Pelvic Floor, Physiotherapy, Pregnancy

Exercise In Pregnancy – The How, The What & The Why (& How Much Is Too Much)

Lauren Lozinky pregnant on the Chief in Squamish
Hiking at the top of the Sea To Sky Gondola I’m Squamish while pregnant with my first son in 2017.

Staying active has been shown to reduce to risk of tearing and minimize postpartum pelvic floor issues. There is a wide range of information (and misinformation) available about exercise in pregnancy. The pregnant clients I see in clinic are generally very active, but it is also important to note that if you haven’t been a regular exerciser, it is never too late to start.

Here are the key points from the most recent Canadian guidelines

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By Lauren Lozinsky 0 Comments Lower Back pain, Pelvic Floor, Pelvic Pain , ,

Lower Back and Pelvic Pain and Pelvic Floor Dysfunction – What’s The Connection?

These two people might have more in common than they think.

If you have chronic pain in your lower back, hips, or pelvis, your pelvic floor might be trying to get your attention. A 2018 study¹ by renowned Canadian Pelvic Health Physiotherapists Sinead Dufour, Brittany and Carolyn Vandyken, and MJ Forget examined the pelvic floor characteristics of women seeking Physiotherapy for lumbopelvic pain (lower back and/or pelvic girdle pain). 95% of the women in the study who had lumbopelvic pain also had signs of pelvic floor dysfunction (as evidenced by tenderness, weakness of the pelvic floor, and pelvic organ prolapse). Of the participants, 71% of the participants had tenderness when their pelvic floor muscles were examined. What this means is that the participant had excessive activity of these muscles, or an “overactive” pelvic floor. 66% of the participants had weakness in their pelvic floor muscles, and 41% had a prolapse.

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By Lauren Lozinsky 0 Comments Pelvic Floor, Physiotherapy, Postpartum

What is the Pelvic Floor and how is it treated?

Our Pelvic Floor Muscles are often misunderstood and underappreciated. This is because they are difficult to visualize and are hard to feel, and yet they play vital roles. The Pelvic Floor has four main functions: stability for the entire body, bladder function, bowel function and sexual health. Since they are part of many of our unconscious everyday activities, and we can’t see them, how can we train them?

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By Lauren Lozinsky 0 Comments Pelvic Floor, Pelvic Pain, Physiotherapy, Urinary Incontinence , ,

Urinary Incontinence

According to The Canadian Continence Foundation, around 10% of the population experiences incontinence, or leaking urine without meaning to. Although it is common, it is not normal, and Pelvic Floor Physiotherapy is the first line of defense. Since there is a solution, you do not have to accept it as part of your life.

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