Krstya, from Cairn Physiotherapy, joins us to discuss the benefits of Pelvic Physiotherapy during pregnancy! 

We discuss the benefits of pelvic physio when it comes to training your pelvic floor for delivery.  Krysta also reviews many of the other topics she talks about with clients including setting up your environment, learning different positions to labour and push in, and how to train for those positions.  

We also discuss pelvic dysfunction and what this can look like in pregnancy, including constipation, urinary leakage and painful sex, and the role pelvic physio has in helping these conditions. 

We briefly touch on the role of pelvic physio in postpartum recovery, and when you should book your appointment to see them after delivery!

We hope you will listen to this week's podcast in full, subscribe and leave a great review! 

Also...don't forget to call your favourite Pelvic Physio!!!

 What happens when your baby ends up in the NICU after delivery, and you don't expect it?  So many questions come to mind!  Will my baby be okay?  How often should I visit my baby in the NICU? Will I be able to breastfeed my baby in the NICU?  How do I know my baby is okay? 

Dr. Jasmina and I both had babies that ended up being in the NICU after our labour and delivery experience, and neither of us expected it! In this podcast we discuss our birth story, and why our babies ended up spending time in the NICU. 

We review our top tips about how to improve communication with your child's care team including nurses, physicians and social workers, and how to ensure you can be involved in your baby's care as much as you are comfortable with. 

We discuss our top tips on how to make sure your milk supply is adequate and so you can supply your baby with their nutritional needs, even if you can't breastfeed your...

Are you pregnant? In the first or early second trimester?

Well we have some tips for you that we wish we had known about in our pregnancies!!!

Pregnancy is such an amazing time in our lives, but sometimes we can feel really gross...so we put together our top 10 fun things to do in early pregnancy...to help focus on those fun things! 

Pregnancy Journal

We often forget what happens to us during certain experiences, and looking back can be so fun and bring back some great memories!  Pregnancy is no different...this is such a special time for many women with many changes occurring! 

Take 5 minutes a day or week to write down things that happened, how you are feeling (good or bad) what are your hopes and worries, and what are you looking forward to!!

You can even work on your gratitude or positivity journaling at the same time, which we know is protective for mental health as well!  

Take some serial pics

Similar to journaling, it is fun to see how...

Did you know that almost half of pregnancies are unplanned? Whether you’re planning a pregnancy, or want to be prepared when the time is right for you, we’ve put together a list of our top ten tips for optimizing your pre-conception health! Check them out below. 

Want to know the top 10 things you NEED to do when you get pregnant? Check out our free guide here! 

Take control of your fertility! 

Some experts call this making your reproductive health plan, others call it family planning. What does this really mean? It means taking a step back and looking at the overall life goals you’ve set for yourself and where, if at all, you see children fitting in with your goals for your education, career, travel etc. Check out this free resource to help guide you here.  And if you’re currently sexually active and NOT wanting to get pregnant talk to your health care provider today about reliable options for preventing pregnancy. Learn about your...

Whether you are struggling with mental health concerns, wanting to avoid them or just a normal human being this blog post is for you!

We are reviewing self-care...what that is...why WE ALL NEED TO DO IT! And how do we put that into practice in our lives!

What is Self Care?

Self Care is the act of making positive changes in your life that will help you cope with stressful periods, and help to treat or prevent depression and anxiety. 

Self Care is often neglected or not prioritized during the pregnant and postpartum period! 

Here is the podcast that accompanies this blog!! 

NESTS Program:

This is a simple acronym that details all the steps to start with your self care routine! 

N - Nutrition

Food is medicine….we all know this...but having healthy meals and snacks ready is a challenge at times, especially when you are adjusting to a time of caring for a newborn and adjusting to your new life as a family! 

Tips to improve your...

Constipation in pregnancy:

As anyone who has been pregnant can tell you..your body changes so much with pregnancy and your bowels are no exception!

We estimate that at least 1/3 of women suffer from constipation during each trimester and in the fourth trimester, which is the 12 weeks post partum…that are a lot of women! This is compared to about 7% of women of the same age who are not pregnant.

So what is constipation?

Constipation is generally described as the infrequent (less than 3 times per week) passage of hard stool that is challenging to pass.  We often describe this based on what is known as the Bristol Stool Chart!  If you look at the chart below we are talking about 1 and 2 type poos!

If you get chronically backed up….the watery stool and the end of the line will start to seep around the hard-packed stools and you can get what we call overflow diarrhea….which then makes the whole problem more...

Dyspareunia is incredibly common and has several reasons behind it.  Many women, at some point in their life, will suffer from painful intercourse.

Because there are so many things that can cause dyspareunia, it is very important to see your doctor about it so that they can work with you to uncover the cause and help guide you through treatment!

What does it feel like?

The pain can be before, during or after intercourse.  It can be burning, dull, aching or sharp.  It can happen with penetration or only with deep thrusting.  It can happen with a light touch or with any penetration including digital (fingers) or tampons. 

Causes: 

Let’s review some of the reasons women can experience dyspareunia (men can also experience).

• Skin: Certain skin conditions can cause pain with penetration.  These involve eczema, psoriasis or lichen sclerosis.  These skin conditions can be managed to help decrease...

Many pregnant people we connect with often ask about how to prepare for birth. We thought we’d share a few of our tips about how specifically to prepare your perineum for birth! 

A lot of people are concerned about vaginal tears during birth. These are extremely common, especially for nulliparous women (women who have not previously given birth). 

The good news is, there are some simple techniques that you can practice at home to reduce your risk of tearing and reduce the need for an episiotomy (when your care provider makes a small cut along your perineum to help baby birth safely). 

Perineal massage, which is the process of gently stretching out your pelvic floor muscles before birth, has been shown in studies to reduce the likelihood of perineal trauma (mostly episiotomy) and ongoing perineal pain. 

We have a handout for perineal massage and you can find it here. We provide an overview of its benefits, and how to perform it!...

Pregnancy and being a new parent can be amazing, but also really hard!

There are so many changes both inside and out…your body changes, your hormones are running wild, you have new responsibilities, priorities change, communication with your partner is often more strained.

But guess what? You are not alone! You do not need to ever think that you are the only one who is struggling….

Dr. Sarah and I care for 100’s of new families every year and the issues women talk to us are often centred around a few core issues! There are more of course, and not everyone’s journey is the same…but here are the most common concerns women and their partners raise with us!

Sleep - during the end of pregnancy and the first few months postpartum sleep is like a unicorn that is an elusive dream!  The lack of sleep means not only are we tired, but we also don’t have the patience for those around us that we normally do…and this...

Tummy Time…why is it so hard????

This is a question we get all the time!! Why does my baby cry every time I do tummy time? 

Well, let’s talk more about tummy time.  Why we do it and how we can change it up to make it more enjoyable for babies and parents!

What is Tummy Time?  Why is it important? 

Tummy time is part of what we like to call Active Play.  Active play incorporates activity (which helps to strengthen your baby) with fun interaction!  During the first few months, this primarily focuses on Tummy Time.

Tummy Time focusses on increasing the strength of your baby’s back and neck, to help them when they get older with all the activities required to do the next stage of developmental progressions including rolling, sitting and eventually crawling and walking. 

The problem with tummy time is that it is hard for new babies!  Much like an adult going back to the gym after a long...