STRONG PELVIC FLOOR PT | Pregnant, Postpartum, Strength Training, Workout Plan, Women’s Health

Lauren Gadjovich - Pelvic Physical Therapist, CSCS, Prenatal and Postnatal Coach

Hi, I’m Lauren, a pelvic floor physical therapist and certified prenatal and postnatal strength coach. I provide personalized exercise plans for women who are trying to conceive, pregnant, or postpartum. This women's health podcast offers simple tips to help you prepare for birth and motherhood, stay consistent in your workout routine, and remain in control of your time and happiness. I offer strategies to help you overcome and prevent pelvic floor issues such as leakage, back pain, constipation, prolapse, and diastasis recti. Connect with me: www.movementalitypt.com

  1. 18h ago

    25 | C-Section Support - Should I See A Pelvic Floor Physical Therapist After a Cesarean Section?

    Have you had a c-section? Are you wondering whether or not to see a pelvic floor PT? Maybe it's your first or fourth cesarean section? A cesarean section (C-section) is a major abdominal surgery, and your recovery doesn’t end once you leave the hospital. In this episode, we’re talking about C-section recovery, pregnancy, birth, and postpartum care through the lens of pelvic health and physical therapy. We’ll explore some of the common concerns that can come up during pregnancy and after a C-section, including back pain, leakage, urinary incontinence, bowel health, constipation, pain with intercourse, abdominal separation (diastasis recti), core strength, and returning to exercise postpartum. Whether you’re preparing for a planned cesarean section, recovering from an unexpected C-section, or navigating changes to your body after birth, this episode will help you better understand the role pelvic health can play throughout your pregnancy, birth, and postpartum recovery. Related Episodes: ⁠3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction⁠ ⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠ Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  2. 5d ago

    24 | Hormonal Changes, Vulvovaginal Care, and Return to Sex Postpartum with OBGYN Dr. Christina Enzmann

    Struggling to return to intercourse after birth? Dealing with hormonal changes in midlife? Suffering from persistent UTIs? In this episode, I’m joined by OBGYN Dr. Christina Enzmann for an insightful conversation about hormonal changes during postpartum and perimenopause, and how these can impact pelvic and sexual health. We discuss what happens to the body as hormones shift, along with practical guidance on vaginal care, UTIs, postpartum recovery, and returning to sex after having a baby. We also explore common concerns that women may experience during perimenopause and midlife, including changes in vaginal tissue, comfort, sexual health, and urinary symptoms. Whether you’re navigating the postpartum period, preparing for perimenopause, or looking for answers about your changing body, this episode provides evidence-based information to help you better understand your hormones, pelvic health, and sexual wellness. In this episode, we discuss: Hormonal changes during postpartum and perimenopauseWhat midlife women should know about changing hormonesVulvovaginal care and vaginal healthUTIs and urinary symptomsReturning to sex postpartumVaginal dryness, discomfort, and sexual healthWhen to seek help for postpartum or midlife symptoms If you’re looking for information on postpartum recovery, perimenopause, midlife women’s health, UTI treatment, vaginal health, or returning to sex after pregnancy, this episode is for you. Contact Dr. Christina Enzmann: Email: contact@drchristinaenzmann.com Website: https://drchristinaenzmann.com Link tree:  https://drchristinaenzmann.com/my-links/ Next Steps with Me: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠ Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

  3. Aug 6

    23 | 3 Simple Solutions to Treat Sciatica and Get Rid of Butt Pain

    Struggling with butt pain and sciatica? Experiencing tingling and numbness down the leg? Unable to sit for more than 10 minutes? This episode breaks down three simple, evidence-based strategies to help you find lasting pain relief. As a pelvic health physiotherapist and strength coach, I'll explain why sciatica develops, how inflammation in the body can contribute to your symptoms, and the practical steps you can take today to reduce pain and move with more confidence. These are simple techniques you can start using immediately, without spending hours on complicated rehabilitation exercises. In this episode, you'll learn: What sciatica is and why it causes buttock and leg painHow to reduce inflammation and calm irritated nervesThree simple, effective solutions for sciatica pain reliefThe best exercises for sciatica to improve mobility and decrease symptomsWhen it's time to seek professional assessment and treatment If you've been searching for buttock pain relief, back pain in pregnancy, exercises for lower back pain or ways to reduce inflammation in the body, this episode will give you practical, evidence-based tools to start feeling better today. Related Episodes: ⁠⁠⁠⁠⁠18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort⁠⁠⁠⁠⁠ ⁠⁠19 | Do You Really Have Sciatica? Understand and Relieve Your Pain⁠⁠ ⁠⁠⁠⁠20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum⁠⁠⁠⁠ Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  4. Jul 28

    22 | Get Rid of Pelvic Girdle Pain with These Two Evidence-Based Exercise Series

    Looking for exercises to alleviate your pelvic girdle pain? Is your sacroiliac joint problematic? Are you pregnancy and experiencing "lightning crotch"? If you're dealing with pelvic girdle pain during pregnancy, sacroiliac joint pain, or those sharp, unexpected "lightning crotch" sensations, this episode is for you. In a previous episode, I covered how to identify pelvic girdle pain and understand what's causing your symptoms. Now it's time to put that knowledge into action. In this follow-along episode, I'll guide you through two evidence-based exercise sequences that are commonly used to help reduce pelvic girdle pain, improve movement, and relieve discomfort throughout pregnancy. These simple exercises are designed to decrease pain, improve pelvic stability, and help you move with greater confidence. Whether you're walking, rolling in bed, getting dressed, or simply trying to get through your day with less pain, this episode is for you! You'll learn: Two evidence-based exercise series for pelvic girdle pain reliefExercises to help reduce lightning crotch during pregnancyHow these movements can relieve sacroiliac (SI) joint painTips for performing the exercises safely and effectivelyHow to follow along at home for immediate pain relief Whether you're experiencing prenatal pelvic pain, back pain during pregnancy, hip pain, pubic symphysis pain, or SI joint dysfunction, these exercises are an excellent place to start. Grab a comfortable spot, follow along with me, and discover practical strategies to help you feel stronger, move better, and enjoy a more comfortable pregnancy. Related Episodes: ⁠⁠18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort⁠⁠ ⁠20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum⁠ 21 | Why Does My Back and Crotch Hurt During Pregnancy? Tips to Alleviate Pelvic Girdle Pain Contact: ⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  5. Jul 21

    21 | Why Does My Back and Crotch Hurt During Pregnancy? Tips to Alleviate Pelvic Girdle Pain

    Are you pregnant and experiencing back pain? Or maybe it's sharp and shooting pain through your pelvis? Has someone told you that you have sacroiliac joint pain? In this episode, I break down pelvic girdle pain during pregnancy and help you understand whether your symptoms are more consistent with low back pain, sciatica, or pregnancy-related pelvic girdle pain. In this episode, you’ll learn how to: Understand what pelvic girdle pain is and why it can occur during pregnancyIdentify the difference between pelvic girdle pain and low back painUnderstand sacroiliac (SI) joint pain and how it may contribute to your symptomsLearn what “lightning crotch” is and why it can happen during pregnancyRecognize symptoms such as back pain lower left, back pain lower right, sciatica, pelvic pain, and inner thigh painExplore treatment options and quick, practical tips you can try at home for pain relief If you’re looking for answers about back pain in pregnancy, lightning crotch, sacroiliac joint pain, or inner thigh pain, this episode will help you better understand your symptoms and learn where to start. Related Episodes: ⁠⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠⁠ ⁠18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort⁠ ⁠19 | Do You Really Have Sciatica? Understand and Relieve Your Pain⁠ 20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum Contact: ⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  6. Jul 14

    20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum

    Are you suffering from low pain? Postpartum and unable to alleviate your back pain? Pregnant and dealing with persistent low back pain? Low back pain is one of the most common reasons people seek healthcare, but understanding why your pain is happening is the first step toward lasting relief. In this episode, I share the most common causes of low back pain, how to identify what's contributing to your symptoms, and the evidence-based strategies that help. Whether you're dealing with back pain during pregnancy, postpartum back pain, or persistent discomfort unrelated to pregnancy, you'll learn how the muscles, joints, and nerves can all contribute to pain. I explain how to recognize the difference between nerve pain, joint pain, muscle-related pain, and when it's time to seek professional help. You'll discover practical back pain relief strategies and simple lifestyle modifications to support healing and improve function. Special attention is given to pregnancy and postpartum recovery, including why low back pain is so common during these stages and what you can do to stay active, build strength, and recover with confidence. In this episode you'll learn: Common causes of low back pain
How to identify whether your pain is muscular, joint-related, or nerve pain
Why you may be feeling pain during pregnancy and postpartumEvidence-based treatments for lasting back pain relief
When to seek help from a healthcare professional
Tips to support postpartum recovery while reducing back pain
If you're looking for trusted information on back pain relief, alleviating back pain during pregnancy and postpartum, postpartum recovery, the difference between nerve pain and joint pain, you've come to the right place. This episode will help you better understand your body and give you actionable steps toward feeling stronger and moving with less pain. Related Episodes: ⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠ 18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort 19 | Do You Really Have Sciatica? Understand and Relieve Your Pain Contact: ⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  7. Jul 7

    19 | Do You Really Have Sciatica? Understand and Relieve Your Pain

    Are you dealing with a pain in the butt? Did it start during pregnancy? Are you struggling to get through the work day? If you've been searching for answers about sciatica, back pain during pregnancy, back pain lower left, or back pain lower right, then this episode is for you. It will help you to understand what's actually causing your symptoms. As a pelvic health physiotherapist and strength coach, I break down what sciatica is, why it happens, and how to tell the difference between true sciatic nerve pain and other low back, hip, and leg pain. You'll learn the key signs and symptoms, how sciatica is diagnosed, and why many people who think they have sciatica actually have a different condition. You'll also discover evidence-based strategies for pain relief, including movement, exercise, and practical tips you can start using today to reduce symptoms and get back to doing the activities you enjoy. Whether you're dealing with sciatica during pregnancy, postpartum discomfort, or persistent low back pain, this episode will give you the knowledge to better understand your body and take the next steps toward recovery. In this episode you'll learn: What sciatica is and what causes itHow to recognize the symptoms of true sciatic nerve irritationHow to differentiate sciatica from other causes of lower back, hip, and leg painWhy back pain lower left and back pain lower right aren't always sciaticaEvidence-based strategies for pain relief and recoveryWhen it's time to seek professional assessment and treatmentIf you're ready to better understand your pain and feel confident choosing the right treatment, this episode is for you. Related Episodes: ⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠ Contact: ⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  8. Jun 30

    18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort

    Dealing with acute or persistent pain? You've tried everything and nothing seems to be helping. Do you want to live pain free? If you've ever wondered why you're experiencing pain, or felt frustrated that nothing seems to be helping, this episode is the perfect place to start. Before diving into specific conditions like back pain, neck pain, pelvic girdle pain, carpal tunnel pain, tailbone pain, or hip pain, it's important to understand the basics of how pain works. In this foundational episode, you'll learn what pain actually is, why your body creates it, and how factors like stress, injury, movement, and past experiences can all influence how much pain you feel. Understanding pain is one of the most powerful first steps toward lasting pain relief. You'll also walk away with simple, evidence-based strategies you can start using today to help calm your nervous system, improve movement, and begin reducing pain naturally. Whether you're dealing with chronic or persistent pain, recurring aches, or a new injury, this episode will help you better understand your body and give you practical tools to start feeling more confident and in control. In this episode, you'll learn: What pain is and why we experience itWhy pain doesn't always mean damageHow to identify what makes pain worseSimple strategies to begin your pain relief journey today This foundation will help you get more out of future episodes. Related Episodes: 5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis 18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort Contact: ⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠ Next Steps: Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

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Hi, I’m Lauren, a pelvic floor physical therapist and certified prenatal and postnatal strength coach. I provide personalized exercise plans for women who are trying to conceive, pregnant, or postpartum. This women's health podcast offers simple tips to help you prepare for birth and motherhood, stay consistent in your workout routine, and remain in control of your time and happiness. I offer strategies to help you overcome and prevent pelvic floor issues such as leakage, back pain, constipation, prolapse, and diastasis recti. Connect with me: www.movementalitypt.com

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