Menopause can seem overwhelming!
Heavier periods, night wakefulness, bloated, forgetful, moody, itchy, as well as leaky and gaseous, Argggg!!!!
Why did no one tell me?
What is menopause?
What is perimenopause?
The state of menopause means you have naturally stopped your menstrual cycle of ovulation and menstruation. To be diagnosed as menopausal it has been 12 months since your last period. The average age to reach menopause is 51.
Perimenopause is the build-up period where you may notice body changes as your hormone levels change.
Perimenopause can start from 42!!!
Signs and Symptoms?
- Are you having trouble sleeping or find yourself wide awake overnight and then exhausted in the morning?
- Are you frequently feeling more irritable?
- Do you find yourself forgetting things and feeling foggy-brained?
- Are your periods getting heavier or irregular?
- Are you feeling bloated, or experiencing increased food sensitivities?
- Have you noticed a slow weight gain around your belly?
- Are you experiencing a sudden need to rush to the toilet or are you weeing more frequently?
- Are you experiencing vaginal dryness and an overall decrease in libido?
- What about general skin itchiness?
- Do you suffer from hot flushes and night sweats?
Contributing to menopause symptoms?
Changing hormonal levels within your body contribute to all the above changes.
- During Perimenopause our sex hormones, oestrogen, progesterone and testosterone slowly decline to very low levels. These hormones are responsible for maintaining tissue elasticity and health within many of our organs including our bladder, bowel, uterus and bones
- Having a great GP or gynaecologist to talk about hormonal management and natural therapies can be life-changing
How can we help?
Physiotherapy help during perimenopause and menopause?
Bladder
- New bladder leakage is usually easy to fix with pelvic floor muscle normalisation and exploring drinks and bladder habits that may be newly irritating your bladder when they were not issues before
Bowel
- We also do a thorough analysis of your bowel habits to see what the new potential irritant may be to the bowel as well as optimising your bowel habits, poo positions, and time sitting to help get you back to being regular and emptying fully
Prolapse
- Our treatments to manage pelvic organ prolapse may include pelvic floor muscle training, lifestyle and exercise advice, a support pessary (a device to support the pelvic organs, just like an ankle or knee brace) and tailored exercise plans respecting your prolapse
Intimacy
- Adding a silicone-based lubricant is one of the most important changes during menopause as vaginal dryness can cause new intimacy pain. Sometimes this is not enough and we need to assess your skin muscle and entrance to see what is causing your new intimacy pain or inability to achieve intimacy
Bone Density
- We can provide a safe and innovative exercise program during peri-menopause, which is important to maintain healthy bone mass as well as work on balance and speed movement
Related Blogs
Understanding Menopause: How a Pelvic Health Physiotherapist Can Help You Thrive Through the Change At Pelvic Health Melbourne, we know that menopause isn't just a stage of life—it’s a deeply personal transition that can impact your body, confidence, and quality of life in ways you may not expect. As pelvic health physiotherapists, we’re here to support and empower you with respectful, evidence-based care tailored to your needs. What Is Menopause and Perimenopause? Menopause marks the end of your menstrual cycle, officially diagnosed when you haven’t had a period for 12 consecutive months. The years leading up to this, known as perimenopause, are when many of the most noticeable symptoms begin normally from 40 years old During this time, fluctuating hormone levels—particularly a drop in oestrogen—can lead to a range of physical and emotional changes. Some are widely known, others less talked about, but all are valid and worthy of care. Common Symptoms of Perimenopause and Menopause Increased blood loss during periods Weight gain and bloating - especially new weight deposits around the stomach Low libido or sexual discomfort - our vagina shrinks both in length and width Bladder urgency, frequency, or leakage Vaginal dryness or pelvic discomfort - use silicon based lubes as water based just absorb in too easily Pelvic organ prolapse or heaviness Hot flushes and night sweats Mood swings, anxiety, and low mood Fatigue and disrupted sleep - waking for a few hours in middle of night then exhausted in morning Brain fog and memory changes These symptoms can feel overwhelming, but you are not alone—and you don’t need to suffer through them in silence. How Pelvic Health Physiotherapy Can Support You At Pelvic Health Melbourne, our experienced physiotherapists work with you holistically to address the physical changes of menopause that affect your pelvic floor, bladder, bowel, and sexual health. Here’s how we can help: 1. Pelvic Floor Rehabilitation We assess and treat pelvic floor muscle weakness, overactivity, or incoordination. This helps reduce urinary urgency, incontinence, heaviness, and discomfort. 2. Bladder & Bowel Retraining Menopause can alter bladder sensitivity and bowel regularity. We provide personalised strategies to restore control and confidence. 3. Sexual Wellness Support Painful intimacy or decreased sensation are common but treatable. We use gentle, respectful approaches including pelvic floor therapy, education, and support for vaginal tissue health including discussions about topical oestrogen therapy, vaginal dilation (if required), vibrators to assist blood supply and appropriate lubrication for stage of life. 4. Movement & Strength Programs Specific exercise program for you respecting non restorative sleep, need for more stretch and cardio allowing for adequate body recovery. 5. Education & Empowerment We take the time to explain what’s happening in your body, and why, so you feel more in control. Our goal is to help you make informed decisions about your health and wellbeing. Why Choose Pelvic Health Melbourne? At Pelvic Health Melbourne, we do more than treat symptoms—we care for the whole person. We offer: Longer, unrushed appointments Private, purpose-designed rooms Highly skilled and specialised clinicians An inclusive space and point of mond Care that respects your lived experience We believe every woman deserves dignity, support, and solutions—not dismissal or shame. Take the Next Step If you’re navigating perimenopause or menopause and feeling unsure where to turn, we invite you to start with us. Whether you’ve just started noticing changes or have been putting up with symptoms for years, now is the right time to seek support. Book an appointment with one of our experienced pelvic health physiotherapists today. Let’s work together to help you feel strong, supported, and at home in your body again.
Pelvic Organ Prolapse, or POP, is a symptom that affects many people but is not always openly discussed. It occurs when one or more pelvic organs—such as the bladder, bowel, or uterus—shift from their normal position and descend, often resting against the vaginal wall. While some degree of movement is considered normal, a prolapse is diagnosed when symptoms are present. What Does POP Feel Like? People with POP often describe a sense of heaviness or dragging in the pelvis. Others may notice a bulge in or outside the vagina, discomfort during daily activities, or a feeling that something is “coming down.” POP can also affect bladder and bowel function, leading to symptoms like incomplete emptying or frequent urgency. What Increases the Risk of POP? The most significant risk factor for developing POP is vaginal childbirth. However, it's not just childbirth itself, but certain factors around the delivery that play a role: Birth weight over 4kg Pushing for less than 20 minutes or more than 2 hours Obstructed labour or instrumental delivery (forceps, vacuum) Other contributing lifestyle factors include: Chronic constipation or long-term straining Persistent coughing (e.g., due to asthma or smoking) Heavy lifting over extended periods Family history of prolapse Menopause, due to hormonal changes affecting tissue support Conservative Treatment Options For many people, POP can be managed conservatively without surgery. Treatment may include: Pelvic Floor Muscle Training : Strengthening these muscles improves the support they provide to pelvic organs. Horizontal Rest : Lying down throughout the day can help reduce the sensation of heaviness and give your body time to recover. Hormonal Therapies : Your doctor may prescribe topical oestrogen to help strengthen vaginal tissues, particularly after menopause. Pessary Use : A pessary is a small silicone device inserted into the vagina to provide internal support for the organs. Lifestyle Modifications : Addressing chronic constipation or cough and avoiding unsafe repetitive heavy lifting can reduce strain on the pelvic floor. For personalised guidance, it’s important to consult a qualified pelvic health physiotherapist who can tailor your treatment to your specific needs and goals. When Is Surgery Considered? In more severe cases of prolapse, or when conservative measures do not relieve symptoms, surgery may be recommended. If this is the case, your healthcare provider will refer you to a specialist for a comprehensive assessment and to discuss your surgical options. Conclusion Pelvic Organ Prolapse is common, but with the right support and management strategies, it doesn’t have to limit your quality of life. Early intervention through physiotherapy and lifestyle changes can significantly improve symptoms and help you feel confident in your body again. If you're experiencing symptoms or want to know more, reach out to a pelvic health physiotherapist to explore your options.
The pelvic floor muscles play a crucial role in supporting your bladder, bowel, and reproductive organs. While much attention is given to strengthening these muscles, it’s just as important to understand when they are overactive —meaning they have difficulty relaxing or letting go. Overactivity in the pelvic floor can contribute to a wide range of symptoms, often overlooked or misdiagnosed. What Are Overactive Pelvic Floor Muscles? Overactive pelvic floor muscles are muscles that remain tense or tight when they should be able to relax. This tension may be constant or triggered by certain activities, positions, or stressors. Some common causes include: Ongoing pelvic, hip, or lower back pain Chronic conditions like endometriosis, adenomyosis, or bladder/urethral pain Recurrent vaginal infections (e.g., thrush or UTIs) or vulval skin disorders Holding stress or anxiety in the abdomen or pelvis High-intensity or repetitive exercise Past trauma, including childbirth or emotional/sexual experiences Even athletes or those who do frequent pelvic floor exercises may develop tightness—sometimes without realizing it. Signs and Symptoms of Overactivity Symptoms can vary, but people with overactive pelvic floor muscles often report: Bladder symptoms: Difficulty starting urination Slow or interrupted urine stream A feeling of incomplete emptying Bowel symptoms: Thin or pellet-like stools Incomplete evacuation Difficulty releasing wind Intimacy-related symptoms: Pain with penetration or deep intercourse Discomfort or pain during tampon use or pap smears Vaginal burning, aching, spasms, or tenderness Difficulty achieving orgasm These symptoms are not “just in your head”—they are often signs that your pelvic floor may be holding more tension than it should. Treatment Options If you suspect your pelvic floor muscles may be overactive, a pelvic health physiotherapist can help. At Pelvic Health Melbourne , our team is trained to assess your pelvic floor function and tailor a treatment plan specific to your needs. Treatment may include: Manual therapy to release tight pelvic floor muscles Pelvic floor downtraining and stretches to improve relaxation Relaxation techniques like deep breathing, mindfulness, gentle movement, or listening to calming music Use of heat packs to reduce muscle tension and pain We’ll also help you explore lifestyle changes and emotional support to address any underlying contributors to pelvic tension. You Don’t Have to Live With Discomfort. If you’re experiencing any of these symptoms, don’t hesitate to seek support. Many people live with pelvic floor dysfunction for years without realising the cause of their discomfort. Early assessment and treatment can make a significant difference. Book an appointment with our team at Pelvic Health Melbourne and take the first step toward feeling better in your body.
Understanding the Pelvic Floor: What It Is and Why It Matters The pelvic floor is a vital yet often overlooked part of our body. It plays a significant role in supporting several important functions, from bladder control to sexual health. In this blog, we’ll explore what the pelvic floor is, its functions, and why it’s essential for overall well-being. What is the Pelvic Floor? The pelvic floor refers to a group of muscles, ligaments, and tissues that stretch like a hammock across the bottom of the pelvis. It forms the base of the abdomen and supports the bladder, uterus, rectum, and small intestine. Think of it as a supportive structure that holds these organs in place, ensuring that they function properly. These muscles are responsible for several key functions, including: Supporting pelvic organs: The pelvic floor muscles help keep the bladder, uterus, rectum, and small intestine from sagging or shifting. Controlling urination and bowel movements: The pelvic floor muscles help control the release of urine and feces. When the muscles are healthy, they can help you hold and release waste at appropriate times. Sexual health: These muscles play a role in sexual arousal and orgasm. In both men and women, a strong pelvic floor can enhance sexual experience and satisfaction. Childbirth support: In women, the pelvic floor muscles help during childbirth by assisting in the delivery process. Why is the Pelvic Floor Important? The pelvic floor is crucial for maintaining proper function in several areas of life. When these muscles weaken or become damaged, it can lead to a variety of issues, such as: Urinary Incontinence: Weak pelvic floor muscles can lead to difficulty controlling urination, causing leakage, especially when coughing, laughing, or exercising. Pelvic Organ Prolapse (POP): If the pelvic floor muscles are too weak to support the pelvic organs, they can slip out of place, leading to conditions like bladder prolapse or uterine prolapse. Constipation: A weak pelvic floor can make it harder to control bowel movements, potentially leading to constipation. Pain During Sex: A tense or weak pelvic floor can cause discomfort or pain during intercourse. Postpartum Recovery: After childbirth, the pelvic floor may be weakened, leading to issues with incontinence or prolapse symptoms. How to Keep Your Pelvic Floor Healthy Maintaining pelvic floor health is essential for both men and women, and there are several ways to strengthen and care for these muscles: Pelvic Floor Exercises (Kegel Exercises): Kegels are exercises that target and strengthen the pelvic floor muscles. To perform them, simply contract the muscles you would use to stop urination and hold for a few seconds, then release. Regular practice can help improve muscle tone and control. Avoid Straining: Straining during bowel movements or lifting heavy objects can weaken the pelvic floor muscles. Ensure you use proper technique when lifting, and try to prevent constipation by eating fiber-rich foods and drinking plenty of water. Maintain a Healthy Weight: Excess weight puts added pressure on the pelvic floor, so maintaining a healthy weight can reduce strain and prevent weakening of the muscles. Stay Active: Regular exercise, including pelvic floor exercises, helps improve circulation and muscle tone. Yoga and Pilates can also be beneficial in strengthening these muscles. Posture Awareness: Maintaining good posture throughout daily activities can reduce strain on the pelvic floor and support proper muscle function. When to Seek Help If you experience any of the following symptoms, it may be time to consult a healthcare provider for an assessment of your pelvic floor health: Uncontrolled leakage of urine or feces A feeling of heaviness or bulging in the pelvic area Pain or discomfort during sex Difficulty with bowel movements Frequent urges to urinate, especially at night At Pelvic Health Melbourne, we can provide personalized exercises and treatment options to address your pelvic floor dysfunction. Conclusion The pelvic floor is a powerful yet delicate system that plays a key role in daily life, from maintaining organ function to supporting sexual health. By understanding its importance and taking steps to strengthen and care for these muscles, you can prevent and manage issues like incontinence, prolapse, and discomfort. Whether through pelvic floor exercises, weight management, or posture awareness, maintaining pelvic health is essential for overall well-being. If you’re experiencing symptoms of pelvic floor dysfunction, don’t hesitate to contact us —early intervention can make a significant difference in managing these conditions and improving quality of life.
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