Menopause & Pelvic Health: How Can Physio Help?
As we age, our reproductive health changes with us. From puberty and those awkward teenage moments to our reproductive years and coming into our own, menopause is the final stage of our reproductive health. We know we’re nearing menopause around the age of 51, with no period (menstrual cycle) for one year.
Physically and emotionally, menopause can present differently, influencing many aspects of our relationships, pelvic health, and sexual health. These changes can be overwhelming and daunting, but there is hope! Pelvic health physiotherapy can help you in many ways as you journey through this new stage of life.
What are some common changes associated with menopause?
Vulvar (outside), vaginal (inner), and overall skin dryness due to hormone changes
Painful intercourse
Difficulty sleeping (insomnia)
Hot flashes
Increase in bladder urgency and frequency
Urinary leaking associated with dramatic urges to urinate, that may be frequent
Urinary leaking with coughing, sneezing or exercises
Below are some tips and tricks from our pelvic health physiotherapists to help you navigate menopause, making it a more comfortable experience.
Managing Vulvar Skin Health
Do you use soap to wash yourself? We recommend avoiding soap, as it dries the skin and affects the pH balancing bacteria in the vagina. Instead, rinse thoroughly with water only around the vulva. And make sure to stay away from douching, as it can negatively affect your vaginal environment.
Managing Vaginal Skin Health
Moisturizing after washing is important for happy, healthy vaginal skin. Coconut oil is a great, natural way to moisturize your skin internally and externally. You can also try a daily vaginal moisturizer, like Gynatrof or Repagyn. If you’re still noticing dryness, check in with your doctor. If needed, they can introduce you to an estrogen cream. Estrogen is essential for keeping skin moisturized and strong. Hand hygiene is also key to protecting your vaginal skin. Make sure fingernails are smooth and trimmed short, and hands are clean before entering your vagina.
Why Does Sex Hurt?
There are many things that can play into pain during sex. Many notice painful vaginal penetration, dryness and irritated tissue post menopause. Hormone changes affect your skin, which make it thinner and prone to small tears. Vaginal tissue can be more sensitive to and irritated by friction. If there is extra tension in your pelvic floor muscles, touch or penetration can be painful. Stress, anxiety, depression, trauma, and fear of injury can all ramp up your nervous system, causing your pelvic floor muscles to be on guard, increasing pain.
Curious to learn more? Check out our pelvic pain blog!
Managing Pain with Intercourse
Pelvic health physiotherapy can help by:
Teaching you exercises to help lengthen and relax your pelvic floor muscles
Offering strategies and tools to help manage penetration and insertion
Recommending different types of lubricant to help keep skin moisturized during intercourse
Mindfulness strategies to help make sex pleasurable again
You don’t have to go through menopausal changes alone; pelvic health physiotherapy can help. Alongside your medical team, chatting with a physiotherapist can give you the tools you need to help manage the changes your body is going through. Check out our website to learn more about our therapists and the wide variety of services we offer.
Susannah Stewart, Physiotherapist
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