It’s tough being a student! There are so many things that you’re trying to juggle– a busy calendar filled with classes, studying, social events, and hopefully sleep. Even if you know you can benefit from pelvic floor physical therapy, it can feel daunting to commit to the process– you have to consider finding the time, space and privacy. But I’m here to give you some tips, so that pelvic floor PT can be more accessible for you!
You might be asking yourself “How do I even know if I need Pelvic PT?”
The most common concerns that we hear from our patients who are students are constipation, pain with sex, or chronic or recurrent UTI symptoms (pain with urination, urinary urgency and frequency). If this sounds like what you’ve been experiencing, then you might benefit from pelvic PT!
READ: Stride Stronger After Baby: How Pacer Physical Therapy Supports Postpartum Runners in Boston
A lot of these symptoms can occur from pelvic floor muscle overactivity, as well as increased stress, exploring sexual intimacy for the first time, and changes to eating and drinking habits. In pelvic PT, we address all of these concerns and factors by working on relaxing the pelvic floor muscles, downregulating the nervous system, coming up with a plan before and during sex to make it pain-free, and educating on habit modifications, such as toileting posture, ergonomics, and bladder training. Although the plan for care varies person to person, most patients start a home program that consists of internal pelvic floor work, using medical tools like wands and dilators, and therapeutic exercises.
But many students can struggle with actually implementing all of this between appointments. Here are the four most common barriers and realistic suggestions to try.
Barrier: Too many exercises to do
Solution: A little goes a long way
You might not have 30-45 minutes every day for a robust treatment plan, but you might have 5-15 minutes most days of the week. Ask your PT what their top 1-3 exercises are for you. You’ll be more likely to do your exercises if you know that they can be done in 10 minutes or less, and you would still be making impactful changes while working towards your goals.
Barrier: I don’t have the necessary equipment
Solution: Repurpose common items
If an exercise calls for a yoga block but you don’t have one in your room, use items that you do have, like a pillow, stuffed animal, water bottle, textbook. Instead of a yoga strap, use a belt or a towel. If your exercises include equipment that you don’t have access to (such as weights or a cable machine), ask your PT for alternative exercises that require little to no equipment. A lot of strengthening exercises can be done using resistance bands, which are affordable and don’t take up a lot of space, or with bodyweight alone. Equipment is rarely an absolute necessity.
Barrier: I don’t have the privacy for internal work at home
Solution: Replicate the release work with a tennis ball over clothes
If your PT recommended for you to use a pelvic wand and/or dilators (which aid in internal pelvic floor muscle release), but you share a room with others, it can be hard for you to find the privacy to do internal work on your own. Use a tennis ball to externally release your pelvic floor muscles by sitting on it instead. It still helps to release muscle tension, especially over the superficial muscles, but most importantly can be done over your clothes.
READ: Know While You Go: 5 Tips to Combat Constipation
Barrier: I don’t have the time to physically go to PT
Solution: Try virtual appointments instead
This is a great option, especially if you are able to get the room to yourself. Depending on where your PT care is, it can be a big time commitment to commute to the appointment, do the appointment, and then commute back. During a virtual appointment, your PT will still guide you through your exercises, educate you on how to do the manual work on yourself, and continue with your plan of care as though you were in person, while you get to save time by not commuting. At Pacer PT, we have a number of patients who have a combination of in-person and virtual appointments, and still get results!
Separately, here are a few other tips to make PT and movement more accessible for you!
Don’t bail on PT just because you didn’t do your exercises
It’s okay – we won’t judge. Really. We prefer that you be honest with us, so that we can come up with a plan that actually works for you. Coming in for PT once a week and doing the exercises and manual then is better than not doing anything at all.
Look into fun ways to move
Many schools have access to gyms, free (or discounted) fitness classes, clubs and intramural sports teams. Whether you choose to dance it out, weight-lift, decompress with yoga, or join a recreational league, find a form of movement that fulfills you and try to engage in physical activity a few times a week. The benefits from strengthening, mobility, and stress relief through movement will complement your physical therapy plan and bring you closer to achieving your goals faster.
At Pacer Physical Therapy, we are here to help. We’ve been in your shoes – stressed with school and trying to juggle many things at one. But you’re not alone! Let us meet you where you are at. We are here to support you in every stage of your wellness journey. To learn more or work with us, book a complimentary discovery call today!
