By, Stephanie DIllon, PT, DPT, WCS

That shooting pain down your leg, the pins and needles in your foot….sciatica is always pretty awful when it occurs. But especially if you are pregnant when it happens, you can feel totally powerless to treat it. The good news is there are a lot of different reasons why people develop sciatica, which means there are also a lot of great treatment options. But first, let’s try to understand more about what sciatica is and why it occurs. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Low back pain (LBP) is estimated to affect 84% of adults in the US at some point in their lives, and is a leading cause of disability worldwide. LBP and neck pain together are the conditions associated with the highest medical costs in the US! (Casiano 2023) LBP can cause a lot of problems for both the person in pain and the people in their lives depending upon how much their pain affects their life. Read more.

By, Stephanie Dillon, PT, DPT, WCS

It's coming for anyone with a uterus! This midlife transition will affect all of us in various ways. Some will have a very long, very difficult transition; some won't hardly even notice it's happening; others will be forced into menopause via surgery or other medical treatments for various reasons. And, there is a LOT of misinformation out there regarding symptoms, treatment, and what to expect. Here's a primer on the basics, including how to best help yourself through the transition! Read more.

By, Stephanie Dillon, PT, DPT, WCS

Perimenopause brings about so many changes for any body with a vulva. Included in these changes are more shifts in how our bodies look and feel, very similar to what we experienced in puberty. The good news is that now that we are older, we are hopefully more prepared for these changes. And, it’s helpful to know that it’s not our fault if our bodies start to look and feel different in midlife! Read more.

By, Stephanie Dillon, PT, DPT, WCS

Yikes, this is a big topic! While there is still a lot that is unknown about who is appropriate for surgery, there is more and more research showing that surgically repairing a diastasis recti (DRA) can actually improve DRA-related symptoms. Here's what we know. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Sometimes despite our best efforts, exercise isn't enough to improve DR. Recent studies have been done on other treatment options, alone or with exercise, in an effort to further improve DR. Let’s run down the list of other things you can try if your DR isn’t improving enough only with exercise! Read more.

By, Stephanie Dillon, PT, DPT, WCS

CW: brief discussion of BMI and weight

Here’s the good news: there has been a LOT of new research on diastasis recti (DR) within the last few years. The bad news is that the studies are all so different from one another, and many can’t even agree on what the cut-off is to diagnose DR, or how even to measure it in the first place! This makes it incredibly hard to generalize results, as you can imagine! But, some trends are emerging, including data on risk factors for developing DR. Read more.

By, Stephanie Dillon, PT, DPT, WCS

There is SO much research on & so many recommendations out there for postpartum DR (diastasis recti) treatment. Over the years, it's gone something like this: You should do sit-ups! No wait—don't even think about doing a sit-up—they are terrible for DR! No actually sit-ups ARE bad, but you can do curl-ups and use your hands or a towel to the two halves of the rectus abdominis together. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Stool leakage, aka fecal incontinence, is one of the most distressing problems that a person who births a child can experience in my opinion. More than urine leakage, it can lead to increased embarrassment, shame, and even isolation as people are fearful to go out in the community. So, read on to see why this typically occurs, and what you can do about it. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Constipation especially during pregnancy can be such a huge problem. You already feel a lot of pressure, bloating, etc. in your stomach—and now you have a hard time pooping on top of it! Read on to find out why that happens, and what you can do about it. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Alright, let's dive into what is probably the biggest question about constipation—what can I do about it?? First of all, the basics. You NEED to make sure you are covering your bases with water and fiber before moving on to other types of treatments. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Whew, surgery for prolapse is a big topic. So much so that I'm splitting it into two articles to avoid overloading your eyeballs and brains! Today we'll spend time discussing the why's and who's surrounding surgery. Then next time we'll get into the details of types of surgeries, recovery times, etc. Read more.

By, Stephanie Dillon, PT, DPT, WCS

This article is a follow up to a part 1 article I wrote on prolapse surgeries, where I covered a lot of FAQs about who needs surgery and why. In this article we'll cover the nitty gritty of surgeries, including the different types of surgeries and recovery times, etc. We won't rehash what I mentioned last time, so if you have questions about who might need surgery, and how successful surgery generally is or isn't, please revisit the past article! Read more.

By, Stephanie Dillon, PT, DPT, WCS

Pessaries can be awesome, and they can also be really frustrating. But for many people with prolapse, they can be real game-changers! They can improve your symptoms immediately, delay/prevent the need for surgery, and allow you to get back to activities that would normally cause leakage or discomfort. But like any treatment there are upsides and downsides, so let's dive in. Read more.

By, Stephanie Dillon, PT, DPT, WCS

There are a LOT of recommendations out there— “do this one exercise to fix your prolapse!” Or, “NEVER do this exercise!” It can be confusing, and frankly overwhelming. So now we are going to take a deep dive to try to answer these questions: what exercises are safe for prolapse, or what are the best exercises to manage prolapse? Read more.

By, Stephanie Dillon, PT, DPT, WCS

So far in this series of articles we’ve spent a lot of time talking about what prolapse is exactly, who gets it, and why. It is definitely true that the underlying issue for pelvic organ prolapse is weakness of the connective tissues that help hold up your internal organs, and many of those things are out of your control. Read more.

By, Stephanie Dillon, PT, DPT, WCS

We all know that diaphragmatic breathing is good for us. But there’s a lot of confusion out there about what exactly diaphragmatic breathing is (and is not!). Plus, what exactly are the benefits to our bodies? Read on to find out! Read more. 

By, Stephanie Dillon, PT, DPT, WCS

Diaphragmatic breathing has a huge effect on both your nervous system and your overall health. It can improve conditions from anxiety, to GERD, to heart failure. Plus, it can lower your overall stress levels! So, how does it work? Read more. 

By, Stephanie Dillon, PT, DPT, WCS

If you have had a Cesarean section (C-section), then you have a scar. However, most of us aren’t told what to do about those scars, nor are we told what kind of problems C-section scars can cause. Read more.

By, Jya Plavin, MPH, CPT, CPPC

“Employee wellness” and incentive programs have historically aimed at reducing sick days and health care costs, and increasing productivity and profit. Today, things have changed. Read more.

By, Stephanie Dillon, PT, DPT, WCS

Most people assume that leaking urine after having a baby, aka postpartum incontinence, is just the price a person pays for becoming a birthing parent.  But while it is COMMON, it doesn’t have to be NORMAL! Read more.

By, Stephanie Dillon, PT, DPT, WCS

Especially with the increasing number of people who are privileged-enough to be working from home, there are a lot of questions about how you should sit at your desk. Read more.

By, Stephanie Dillon, PT, DPT, WCS & Jya Plavin, MPH, CPT, CPPC

Diastasis recti abdominis (DRA), also referred to as Diastasis Recti (DR) is one of the many physiological changes that take place during pregnancy. Read more.

By, Stephanie Dillon, PT, DPT, WCS 

The COVID-19 pandemic has brought a lot of changes to all of our lives, but in particular to many of our workspaces. More of us are working from home at least part of the time, or have switched to jobs that are entirely remote. Read more.

By, Theresa Moutafis, RD, IBCLC, FUEL Dietitian & Courtney Wyckoff, CPT, CES

All new moms grapple with hard postpartum realities like sleep deprivation, hormonal shifts, identity crises, body image, and learning how to be patient with themselves as they heal. Read more.

By, Annie Keilman, LCSW

I just can't get anger off my brain! So, today I want to address some myths about anger, and see if we can get some good questions and thoughts a-brewing about it as a community of humans who get angry (because we’re humans). Read More.

By, Jya Plavin, MPH, CPT, CPPC

We LOVE planks—when done correctly, plank exercises engage and target the whole body, can be incorporated into all kinds of dynamic movement, and require no equipment. Unfortunately, wrist pain and discomfort is a common issue that can be aggravated by planking. Read more.

By, Courtney Wyckoff, CPT, CES

I’m not a sleep expert, I’ll start by saying that. However, I am a self-proclaimed sleep deprivation expert, so I promise to walk us through with appropriate skepticism and vetting of sources. I, like you, want to learn more about how to get better sleep as a busy parent, BUT through advice that actually applies to the life of a primary caretaker. I simply cannot read one more article or book touting the importance of uninterrupted sleep without laying out a clear plan for primary caretakers who carry the burden of helping little humans go to sleep and stay asleep. Read more.

By, Jya Plavin, MPH, CPT, CPPC

One of the biggest misconceptions I encounter about resistance training is a fear that it will make us get “bulky,” (i.e. that it will rapidly make our muscles huge, and we won't like the way we look). Sigh. There's a lot to unpack here, but my response when I hear this concern is usually: "If only it were that easy to build muscle!" Read more.

By, Courtney Wyckoff, CPT, CES

I’m stealthily typing this article in my notes app on my phone while my 3 year old sleeps next to me, her face squished exactly in my armpit. This sweet kid was an excellent sleeper from the age of 10 months until basically her third birthday. And then the combination of threenager brain development, endless cycles of preschool germs, and moving out of the crib after moving to a new house … yeah, she’s no longer a great sleeper. Read more.

By, Stephanie Dillon, PT, DPT, WCS

The ads are out there, and they are tempting. Can wearing a “smart shorts” Innovo device really fix my incontinence in just 12 weeks? Or some other products like Elitone include external devices that you put in your underwear—they promise results in 6 weeks. And the best part is that these devices tell you that you can just “go about your day” and let them do the work! Read more.

By, Stephanie Dillon, PT, DPT, WCS

It comes on slowly over time—as you age you may wake up one day with a sore neck, or a stiff lower back. And you have to wonder, is my sleeping position contributing to this pain? What are the best sleeping positions for neck and back pain? Read more.

By, Courtney Wyckoff, CPT, CES

If you’ve been diagnosed with diastasis recti, or you think you have it, you most likely want to know how to fix it as quickly as possible. That is certainly how it was for me after discovering that my years of back pain and my deep abdominal issues were because of this condition. I felt both relief and total overwhelm, grateful to know that there was a root cause but, well, completely unsure of how to get myself “back together”. Read more.

By, Stephanie Dillon, PT, DPT, WCS

It goes by so many names it can be confusing: diastasis rectus abdominis, diastasis recti, di-recti, diastasis, or some people will even just call it an “ab separation.” Plus you can shorten the name to DRA or DR too! So what exactly is diastasis recti? Let’s talk about allll of it, and along the way we’ll dispel a LOT of myths associated with di-recti. Read more. 

By, Courtney Wyckoff, CPT, CES

The famous book title says it all: everybody poops! And, a lot of people have problems with their poop. It’s a shame this isn’t talked about more openly, because there are so many simple things that can help if you are constipated in particular! Read more. 

By, Stephanie Dillon, PT, DPT, WCS

This post will be about functional constipation. What do I mean by that? Basically this means there are no other medical explanations for your constipation. No IBS, Crohn's or Celiac, or really serious pathologies like cancer, etc. Read more. 

By, Stephanie Dillon, PT, DPT, WCS

If you’ve been diagnosed with, or ever suspected that you have, pelvic organ prolapse, I’m certain it brings up a million questions for you. Will my bladder eventually fall out of my vagina? Will having sex make it worse? Do I need surgery? What about having more kids, returning to exercise and running, etc etc?? Read more.

By, Stephanie Dillon, PT, DPT, WCS

Please note: this post has a brief mention of body weight and obesity.

The prevalence of pelvic organ prolapse is one of my favorite things to talk about. Prolapse is SO common, and not enough people know that! Read more.

By, Stephanie Dillon, PT, DPT, WCS

We have all heard of osteoporosis, probably especially as it relates to older people with vulvas. But what is it exactly, and how gets this disease? We dig down into the details to help you understand what osteoporosis is, and who is more likely to have it. Then check out our next article for more information on how to build stronger bones through exercise! Read more. 

By, Stephanie Dillon, PT, DPT, WCS

This article will focus more on the evidence behind building stronger bones with exercise, and thus lessening the effects of osteoporosis. Of course there are also a lot of nutritional recommendations for OP, but that is beyond our scope of practice. Please consult your doctor or dietitian for more information on how nutrition can help OP! Read more. 

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