TIPS, FIX EAST VILLAGE, CLINICAL PILATES, MOVEMENT THERAPY, PHYSIOTHERAPY
MARCH SIGNIFIES ENDOMETRIOSIS AWARENESS MONTH. 1 IN 10 WOMEN SUFFER FROM ENDOMETRIOSIS IN THE UK. AND ALTHOUGH IT’S FAIRLY COMMON, IT TAKES ON AVERAGE 7.5 YEARS TO DIAGNOSE. FIX WOMEN’S HEALTH PHYSIOTHERAPIST, ESTHER O’CONNOR EXPLAINS HOW PHYSIOTHERAPY CAN HELP WITH SYMPTOMS.
Endometriosis is a condition where cells that are usually found in the lining of the womb are found in other parts of the body. Each month, these cells react in the same way as the cells would in the womb by breaking down and bleeding. This can cause pain and also affect the bladder and bowel.
The symptoms of endometriosis vary significantly between each person. Symptoms can include:
- Pain in your lower tummy or back which is usually worse during your period
- Period pain that stops you doing your normal activities
- Pain during or after sex
- Pain when peeing or pooing during your period
- Feeling sick, constipation, diarrhoea, or blood in your pee during your period
- Fatigue
- Infertility
Pelvic Health physiotherapists cannot ‘fix’ endometriosis, However we can help to manage the symptoms.
After a thorough assessment, we can advise on:
- Breathing techniques : Deep breaths encourage good diaphragm movement and help with relaxation. This could be done using an app such as Calm or Headspace.
- Improving you bladder and bowel habits. Some good tips to follow:
- Drink at least 2 litres of water per day
- Take your time on the toilet, avoid rushing or straining
- Take nice deep breaths before emptying your bowels
- Eat a variety of fibre rich foods such a fruit, vegetables and grains which help to keep your bowels regular.
- Abdominal and pelvic floor muscle relaxation and massage techniques. These techniques can help reduce tension in the pelvic floor and abdomen
- Pelvic and Hip stretches. Below are some examples of good stretches to do morning and night. Each stretch should be held for 40-60 seconds on each side. Make sure you are breathing throughout.
Advice regarding general exercise
Due to feeling tired and fatigued, it can be a lot harder to get into a good exercise routine. It’s still recommended that you aim for 150 minutes of aerobic activity per week such as walking or swimming. It is also advised that you complete 2 sessions of strengthening routines such as a gym workout or Pilates.
If you have any questions regarding management of your endometriosis symptoms, please book an appointment with one of our pelvic health specialists.
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By Esther O’Connor, Women’s & Pelvic Health Physiotherapist & Pilates Teacher