If you’re pregnant (or recently postpartum) and have felt a sudden, sharp, almost electric pain shooting through your vagina or pelvis, you may have heard it called “lightning crotch.”

This type of pregnancy pelvic pain is common — but that doesn’t mean it should be ignored.

While the name may sound dramatic (or even dismissive), the sensation is very real and often uncomfortable. It’s also not something you need to simply tolerate.

Let’s break down:

• What lightning crotch actually is

• Why it happens

• How pelvic floor physical therapy can help

• What you can do at home to feel more comfortable

What Is Lightning Crotch?

“Lightning crotch” is a non-medical term used to describe a sudden, sharp, stabbing, or electric-like pain in the:

• Vagina

• Cervix

• Pelvis

• Rectum

It often comes on quickly and can stop you in your tracks.

This sensation is most common during pregnancy — especially in the second and third trimesters — but it can also occur postpartum or beyond pregnancy, particularly when pelvic floor dysfunction or unresolved pregnancy pelvic pain is present.

While it’s often attributed to the baby’s position or growth, lightning crotch is typically related to irritation or compression of pelvic nerves, most commonly the pudendal nerve or nearby nerve branches.

Why Does Lightning Crotch Happen?

Several changes during pregnancy and postpartum can contribute to these symptoms, including:

• Increased pressure from the growing uterus or baby

• Hormonal changes affecting joint and tissue stability

• Pelvic floor muscle tension or overactivity

• Postural changes as the body adapts to pregnancy

• Changes in how the pelvis and hips move and load

Importantly, lightning crotch is not always caused by weakness.

Many people experiencing this pain actually have tight, overworked, or irritated pelvic floor muscles that are struggling to adapt to the demands placed on them.

How Pelvic Floor Physical Therapy Can Help

At Physio Room, pelvic floor physical therapy addresses the root causes of lightning crotch and pregnancy pelvic pain, rather than simply reassuring you that it’s “normal.”

Our approach blends pelvic health with performance-based physical therapy so you can continue moving well during pregnancy and beyond.

A pelvic floor physical therapist can:

• Assess pelvic floor muscle tone, coordination, and mobility

• Identify nerve irritation and contributing movement patterns

• Address muscle tension, trigger points, and connective tissue restrictions

• Improve hip, pelvic, and core support without excessive bracing

• Modify daily movements, exercise, and posture to reduce symptoms

Treatment may include:

• Hands-on therapy

• Guided exercises

• Breathing strategies

• Movement retraining

• Individualized education

The goal is to restore mobility, improve efficient strength, and help you continue doing the activities you care about— whether that’s daily life, exercise, or weightlifting.

When pressure on irritated nerves is reduced and pelvic floor muscles can relax and function efficiently, symptoms often become less frequent — or resolve altogether.

What You Can Do at Home

While hands-on care is often helpful, there are also strategies you can try at home.

1. Prioritize Pelvic Floor Relaxation

Focus on down-training rather than strengthening.

Think about allowing the pelvic floor to soften and drop, rather than tightening or clenching.

Try:

• Slow diaphragmatic breathing

• Inhaling into your ribcage and belly

• Imagining tension releasing through the pelvic floor during the inhale

2. Change Positions When Pain Hits

If lightning crotch occurs:

• Sit or lie on your side

• Avoid prolonged standing

• Avoid asymmetrical positions

• Gently shift weight or posture instead of pushing through the pain

3. Support Your Pelvis

You can reduce strain by:

• Using a pregnancy support belt (if recommended)

• Sitting with your feet supported

• Avoiding slouching or perched positions

• Being mindful of single-leg activities like stairs, dressing, or getting in and out of the car

4. Avoid Overdoing Kegels

If you’re experiencing lightning crotch, repetitive Kegels may actually worsen symptoms.

A pelvic floor physical therapist can determine whether your body needs:

• Strength

• Relaxation

• Coordination training

You Don’t Have to Power Through This

Lightning crotch may be common, but common does not mean something you have to live with.

Pregnancy pelvic pain is often a sign that your body needs support — not that you should push through it.

Sharp pelvic or vaginal pain during pregnancy or postpartum is not a rite of passage, and it’s not something you need to dismiss as “just part of it.”

Supportive, effective treatment exists.

Ready for Support?

If you’re experiencing lightning crotch or ongoing pregnancy pelvic pain, pelvic floor physical therapy can help — and you don’t have to wait until postpartum.

At Physio Room, our pelvic floor physical therapy combines hands-on care with performance-based treatment to support:

• Mobility

• Strength

• Confident movement during pregnancy and beyond

Whether your goal is daily comfort, staying active, or continuing strength training, we meet you where you are.

If something doesn’t feel right, trust that instinct. You deserve care that prioritizes long-term health, movement, and performance — not just getting through pregnancy.

Written by Dr. Katie Sasser – PT, DPT, M.Ed.| Physio Room

The post Lightning Crotch in Pregnancy: Causes, Relief & Pelvic Floor PT appeared first on Physio Room.

The Foundation of Connection

Valentine’s Day is a time to celebrate love, connection, and intimacy, and pelvic floor health plays a vital role in all aspects of this. The pelvic floor muscles support not only the bladder, bowel, and uterus but are also crucial for sexual function and pleasure. Whether you’re with a partner or on your own, a healthy pelvic floor can enhance physical sensations and emotional well-being. Prioritizing pelvic health supports comfort, confidence, and deeper connection.

How Dysfunction Impacts Intimacy

As a pelvic floor physical therapist, I see firsthand how issues like pain during sex, pelvic organ prolapse, and incontinence can impact intimacy and confidence. These challenges can disrupt connection, but the good news is pelvic floor dysfunction is treatable. Through targeted exercises, we can restore muscle function, improve circulation, and enhance sensation—leading to greater comfort and pleasure. Whether you’re strengthening for relief or exploring for deeper connection, prioritizing your pelvic floor can transform your intimate well-being.

Unlock a New Level of Wellness

Pelvic floor exercises help activate and strengthen the muscles, boosting circulation and nerve function. This can improve sexual responsiveness, comfort, and overall satisfaction by ensuring the muscles are functioning optimally. With proper training and restoration of blood flow to the pelvic area, you may notice a deeper connection to your body, more intense sensations, and more fulfilling intimate experiences. Whether with a partner or through self-exploration, prioritizing your pelvic floor health can unlock a new level of pleasure and intimacy.

Prioritize Your Pelvic Health for a Stronger Connection

As we end out the month of February, let’s remember that caring for our pelvic floor health is a way to honor ourselves and our relationships. If you’re experiencing pelvic floor dysfunction, working with a trained pelvic floor physical therapist can help you restore your body’s natural function and enhance your intimate life. When your pelvic floor is healthy, it not only improves physical well-being but deepens your connection to yourself and your partner.

Written by Dr. Katie Sasser – PT, DPT, M.Ed.| Physio Room

The post Celebrating Love and Intimacy: The Importance of Pelvic Floor Health appeared first on Physio Room.

If you’re reading this and you are currently pregnant, congratulations! Whether you are expecting your first baby or you’ve done this before, navigating pregnancy and the birthing experience can be very challenging. Guidance from a pelvic floor physical therapist throughout your pregnancy can provide you with the support that you didn’t know you needed! In this article, let’s dive into how pelvic floor physical therapy during your pregnancy can be beneficial for you.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Reduce Pregnancy Related Aches and Pains

 During pregnancy, your body rapidly goes through many changes which impose extra demand on your pelvic floor, low back and hips. Furthermore, your posture, center of gravity, walking patterns and overall body mechanics also change over time. Sometimes, these changes can result in physical discomforts such as pubic bone pain, groin pain and low back pain– all things that women often “tolerate” because they view it as just a part of “pregnancy pains”. A pelvic floor physical therapist can help you understand all the changes that are taking place in your body, identify any impairments and manage the symptoms in order to optimize your pregnancy experience.  You don’t have to “tolerate” pain in pregnancy!

Strengthen Pelvic Your Pelvic Floor and Core

As your baby grows, your abdominal wall inevitably has to stretch and lengthen– which can sometimes manifest as issues with pressure control and abdominal weakening. One goal of pelvic floor physical therapy is to provide you with exercises that help maintain your abdominal and pelvic floor strength as well as coordination so that you can support the increased pressure and demands that pregnancy places on your pelvic floor. This will reduce the severity of diastasis recti (normal abdominal separation that happens in pregnancy) and reduce the risk of developing pelvic organ prolapse.

Pelvic Floor Relaxation  and Manual Release

As pregnancy progresses, the demand on the pelvic floor increases, often creating tension and trigger points within the pelvic floor. In pelvic floor physical therapy, manual releasing of the pelvic floor muscles through internal treatment reduces overall tension and improves blood flow and oxygenation to the pelvic floor tissues. This can assist with maintaining pelvic floor function as muscles that are chronically tight can become weak over time. Furthermore, the ability to relax your pelvic floor muscles will assist with the birthing process.

Pelvic floor PT can help you before the the baby is born and after the baby is born.  Read more about the post partum journey here. If you want to return to climbing, running, or going to the park to make memories with your children, then pelvic floor PT is there to help you reach your goals!

The post Benefits of Pelvic Floor PT During Pregnancy appeared first on Physio Room.

Despite all that they do for us, the pelvic floor puzzle is made up of muscles that are often overlooked and misunderstood. Not only do our pelvic floor muscles maintain bowel and bladder continence and keep your organs in place, but they also play a major role in sex, posture and breathing—all prettyyyy important things. Yet, much of the public doesn’t know that these muscles even exist!

Hi, it’s Dr. Seher here, I’m Physio Room’s pelvic floor specialist and I’m here to give you a dive into understanding your pelvic floor puzzle and how it has sneaky connections with the rest of your body! 

What exactly is the pelvic floor?

First and foremost, I’d like to clarify that everyone has a pelvic floor and that it is not just a “women’s health” issue. With some anatomical deviations, both the male and female pelvic floor muscles are pretty much the same, with the same functions.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

These muscles are like a “hammock” spanning inside of the pelvic cavity and  provide support for all your pelvic organs (bladder, rectum, prostate/uterus, abdominal viscera).

Their main functions are:

1.   Maintaining bowel/bladder control
2.   Voiding and defecation
3.   Sexual function
4.   Anticipatory postural control and stability
5.    During Pregnancy and and after child-birth

Now, let’s dive into all the connections that it has with the rest of the body!

Connection with the Core

The pelvic floor and the core are like dance partners in a routine to provide trunk stability, postural control and pressure management. This means that with everything that we do, these muscles are the first to kick on automatically for us to move with good control and stability.

Breathing and the Diaphragm

Your pelvic floor must work together with your diaphragm every time that you breathe! When you inhale, the diaphragm drops down and the pelvic floor relaxes down. When you exhale, the diaphragm lifts back up and the pelvic floor contracts and lifts as well.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Posture: A Balancing Act!

When initiating movement, the pelvic floor muscles are the first muscle group to automatically turn on to stabilize your trunk and core. These muscles activate ahead of time in anticipation of movement to provide smooth, coordinated movement. They also work in conjunction with your spinal stabilizers, your diaphragm and your deep abdominal muscles to maintain your posture. They are always working!

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Hip Stability, strength and mobility

Our pelvic floor muscles contribute to our overall hip stability and strength. If the pelvic floor muscles aren’t working properly to stabilize the pelvis, this can lead to hip pain. The reverse is also true! If the hips aren’t strong, stable or mobile enough, this can result in pelvic floor muscle compensation which can cause further issues.

Your jaw and voice

This one is going to sound a little random, but hear me out… Your jaw and pelvic floor are inherently connected since fetal development! During development, they arise from the same tissue and there is a long line of fascia that connects them in our bodies. Studies have shown that when we clench our jaw, especially during stressful situations, our pelvic floor also clenches with it. Furthermore, our voice and vocal cords also have an affect on our pelvic floor. When we speak in higher pitched voices, our pelvic floor muscles contract, and when we speak with lower tones, it relaxes. 

Your nervous system and stress response

Although everyone’s body and nervous system responds to stress differently, there is a common link between pelvic floor tension and stress/anxiety. When we are stressed, we often clench our jaws, contract our neck muscles and create tension in our pelvic floors. This is an innate nervous system and anxiety response for many people. So next time you find yourself feeling stressed or anxious, check in with your jaw and pelvic floor. See if you can take deep breaths, untuck your tailbone and relax your pelvis. 

What happens when things don’t work together?

If there is a dysfunction with one or more of the systems described above, this is when issues relating to low back pain, SI joint/hip pain, hernias, pressure management and bowel/bladder leakage can occur. Sometimes, when rehabbing other areas of the body such as the low back or hip—the pelvic floor is the missing link that often gets overlooked!

Dr. Seher Vatansever
Pelvic Floor Physical Therapist

I’m here for you!

Understanding your pelvic floor and its connections is the first step towards a healthier and more balanced you. If you find yourself curious or concerned about your pelvic floor’s function, you can always reach out to me with questions via e-mail at Seher@physioroomco.com. If you’d like to work on your pelvic floor health with expert guidance, you can book a session with me here.

As a pelvic floor physical therapist, my mission is to empower you with knowledge and to support you through any issues that you may be experiencing! Stayed tuned for more blog posts relating to pelvic floor health!

The post Pelvic Floor Puzzle – the sneaky connection appeared first on Physio Room.

You are absolutely NOT alone. It may feel like it sometimes, but the first six weeks postpartum after delivering your child is a time that is extremely difficult to navigate. 

Dr. Amber, PT, DPT, OTR/L, CHT, CMTPT here. I am a Women’s Health Specialist at Physio Room, and I am here to help you navigate this time when you may not have many resources to turn to.

I am a wife and proud mama to my son, Eagan. I can relate to your postpartum struggles! 

From an abdominal injury during my pregnancy to a first triathlon a few years postpartum, I am now helping new moms realize that anything is possible.

I often find myself preaching that just because symptoms are common does not mean they are normal. I can’t wait to help you find your full potential in your very own postpartum story.

For so many, there is such a focus on the pregnancy and what we can do or should do and then boom you are handed a baby, sent home to keep them alive and told “see you in 6-8 weeks.

”There is not a whole lot of guidance or support for this period. This is when the questions of..

“When can I return to _____”

“What can I do”

“Where should I start”

“I feel great, am I ready for______”

..begin to come in. I hear it all of the time with my Physio Room patients.

So, I have created a guide designed to help those who feel like doing a little more of something, or anything in their lives. This is not designed to be an all inclusive guide or to make you feel like you should be doing more than you feel ready to do.

For many, doing something is prioritizing sleep, figuring out feeding and trying to get a shower in. Especially if you are already chasing a big sibling.

If this is you, do not feel like you are missing out or going to be “behind” when you feel like you can add some movement back in. Right now the priority should be on acclimating to the new baby and your life. Your body is doing a lot of healing that we can’t see and being intentional now allows you to do more later.

In my full 6-Weeks Postpartum Ebook, I outline several questions that you should ask yourself daily to check-in and stay on top of your own health after having your baby. 

It may be easy to forget self care habits and check-ins when your main focus is now your child, but trust me, it’s SO important to continue to treat yourself and your body kindly during this time, too. 

My Ebook also outlines 7 great exercises for you to try! From deep breathing to helpful squat tips, my main focus is to help you feel like yourself in your body again. 

Fill out the form below to receive your FREE Ebook straight to your inbox. And if you have any questions relating to postpartum or general women’s health, please contact us here.

The post A New Mom’s Guide to Postpartum Life appeared first on Physio Room.

Well, a lot of things are not true. Why? Because while the issues you’re facing may be common, they’re not normal – and it doesn’t help that there’s a lot of different options out there.

Dr. Amber is a Women’s Health Specialist and PT here at Physio Room, and she faced a pretty rough and traumatic pregnancy. 

Dr. Amber thought she was going to have a thriving pregnancy and remain fit and active immediately afterwards. But it was a longer journey than she expected. 

Providers are still pretty conservative of what their rules are of what they allow women to do while they’re pregnant. Some providers will be a little bit more flexible. Some providers are going to be pretty rigid in what they’re recommending.

It’s important for women to find that balance for themselves and what their provider is telling them. 

If that’s a midwife, OBGYN or any provider that isn’t aligning with the things that you like to do, that’s a really hard mental place to be. 

So it’s important to find that balance and then if things don’t go according to plan, how do you get back there?

There’s always a whole lot of conversation about what you should be doing when you’re pregnant, what you shouldn’t be doing, what activity is okay, and what activity is not. 

A lot of that does vary person to person of what their baseline activity is, and how risk tolerant they’re going to be. Most providers are going to be against anything that is going to have an impact on the baby. 

Some people do really well running throughout their entire pregnancy and their body handles that very well or lifting weights or whatever it may be. And some people don’t have that baseline to kind of carry them through. 

So, what is the pelvic floor exactly, and how can we keep it healthy; after giving birth or just in everyday life?

If we think of our core as kind of a canister with a diaphragm being at the top, our stomach muscles or abdominals being in the front. We have back muscles in the back. The pelvic floor is going to be the bottom and it’s kind of a bowl shape that lines the inside of our pelvis urethra, where you urinate, vagina, rectum are all going to be holes through the public floor, through there. 

For males, the pelvic floor is really going to play into the penis and how that works as well. Its job is to support the organs as well as evacuation of bowel and bladder. A lot of support is going to come through this area. It’s a little bit different than a lot of other muscles because of how it’s innervated. A lot of our skeletal muscles are more voluntary. We want to reach for something, our brain sends a signal to allow that to happen.

The pelvic floor, along with the core, helps support you when you lift heavy things. It also supports bladder control. 

If you’re noticing issues with these things and more, it’s recommended to see a Pelvic Floor Specialist.

Pelvic floor physical therapists are first and foremost trained as a PT. They still very much have an orthopedic background of some sort, and a neuromuscular background. 

An evaluation with a pelvic floor PT should also be looking at your body as a whole system to determine what your lower back is doing, what your hips are doing, and what your foot is doing… because all of that is going to impact what your pelvic floor does. 

So there’s always going to be that screening process, and depending on what that shows, how in depth your PT will go. A lot of Pelvic Floor PTs are going to do an internal exam.

If you’re experiencing pelvic floor issues, DON’T ignore them! Contact one of our Physio Room Pelvic Floor Specialists like Dr. Amber using the link here.

The post PSA– Don’t Ignore your Pelvic Floor appeared first on Physio Room.

“If we’re getting good coordination between the pelvic floor and our abs, we’re just going to be able to generate more power,” explains Dr. Amber Rand, PT, DPT, OTR/L, CHT, CMTPT, and Physio Room’s Women’s Health Specialist. Through her own challenges with pregnancy, Dr. Amber became passionate about women’s health. At Physio Room, she helps mothers through their pregnancy journeys and educates her clients about their pelvic health.

If you’re pregnant, Dr. Amber recommends seeing a Pelvic Floor Therapist at least once per trimester. As a result, pregnant women can determine their labor and delivery prep and manage their changing bodies throughout daily activities. By learning to relax your pelvic floor, you can avoid the potential for physical damage down the road and gain dynamic control over this area of your body.

Everyone has a pelvic floor, and learning how to use it will make any recovery that much easier. Learn more about Dr. Amber’s suggestions for improving the post-partum process, how our pelvic floor works, and what to do to strengthen your bladder.

Quotes

• “If what your providers are telling you, whether that’s a midwife or OB or whoever, isn’t aligning with the things that you like to do, that’s a really hard mental place to be.” (12:55-13:06| Dr. Amber)

• “An evaluation with a Pelvic Floor PT should also look at your body as a whole system.” (28:32-28:37| Dr. Amber)

• “We’re working a lot more on relaxation and the lengthening of the pelvic floor. And once we have that length, the pelvic floor automatically becomes more efficient.” (42:05-42:18| Dr. Amber)

• “Whether it’s lifting, running, or cycling, making sure the pelvic floor and the whole abdominal canister is efficiently working will avoid injury later on.” (46:40-46:54| Dr. Amber)

• “If we’re getting good coordination between the pelvic floor and our abs, we’re just going to be able to generate more power.” (47:56-48:04| Dr. Amber)

Links

Connect with Dr. Amber Rand 

Instagram | https://www.instagram.com/amber_rand_pt/

Facebook | https://www.facebook.com/amber.mitzelfelt

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 33. Don’t Ignore Your Pelvic Floor with Dr. Amber Rand appeared first on Physio Room.

How has your core been feeling lately?  Were you able to find and engage the lower abdominal muscle to give you more support during exercise?  Do you have a better understanding on how to contract your pelvic floor?  If you missed part one of this blog series detailing how to find and engage these muscles, click here to read that quick post.

In this post, we’re going to discuss how to find and engage the multifidus, a key component of a strong core.

What is the multifidus?

The multifidus is a diamond shaped muscle in your lower back that sits deep to your spinal erector muscles. While these muscles are often quick to kick in to help stabilize, they get tight very quickly and can cause  compression in your back.  The  question then becomes – how do we find that deep muscle and activate it?  No worries, I’ve got your back. (see what I did there?)

Finding the multifidus

Start in a standing position and put a hand on each side of your lower back right over those spinal erector muscles.  Lean backwards slightly and feel those muscles contract and tighten under your fingers.  Now, come back up to neutral and tip just slightly forward and you should feel those erector muscles relax; if you keep leaning forward they will tighten back up to support you from falling over. 

Come back up to the point where you feel those erector muscles are nice and soft and sink your fingers deep to feel the multifidus.  From this point, try to come an inch taller without letting those erector muscles get tight. 

Activating the multifidus 

There are a few different ways to activate this muscle. You can either engage by practicing a few different positions or engage as prep before an activity that involves support such as carrying or lifting.

Watch the video below for a full demonstration on how to activate!

I encourage you to try these exercises and consider incorporating into your overall fitness routine. If you have any questions, feel free to connect with me at amber@physioroomco.com

The post A Bulletproof Core: Find and Engage the Multifidus appeared first on Physio Room.

Have you been told to “turn on” your core when you exercise? Do you struggle to understand where these muscles are and how to effectively activate? If so, you’re not alone. Let’s discuss what your core is and how to activate so you can become stronger, healthier, and more resilient to injury.

What is your core?

What muscles do you think make up your core? There are a lot of muscles in the abdominal area that are considered part of the core. The main purpose of the core is to provide stability without limiting mobility.  If you contract the upper abdominals and then try to bend backwards, you will find it hard to complete the same range of motion if you were not contracting these muscles.

The four muscle groups that make up the core are the transverse abdominis, the multifidi, the diaphragm, and the pelvic floor. The purpose of these muscles is to support you while you move and to manage the pressure within your abdomen and pelvis while you perform different activities. When these muscles are not working optimally, symptoms such as low back pain, urinary incontinence and difficulty progressing with movements may develop.

How can you activate your core?

1.) Focus on the transverse abdominis
To activate, you may have been told to suck your belly button in towards your spine or rotate your pelvis so when you are laying on your back you flatten your spine into the floor. While these are good tips, I tend to find that they often cause you to over contract and engage extra muscles. The cue I prefer is to “bring your hip bones together”.  While you won’t actually generate any motion, this helps to bring the contraction lower in your abdomen and keep your upper abs and glutes from overpowering.  If you bring your fingers about 2 inches in towards your belly button from your hip bones, you should feel this area firm up without pushing up with the contraction. 

Watch the “Post-Pregnancy Plank Progression” video here.

2.) Focus on the pelvic floor
While it tends to be talked about more with females, both females and males have a pelvic floor. However,  the anatomy changes slightly and therefore, cueing on how to activate is adjusted.  The one cue most people are used to hearing is to stop the sensation of having to use the restroom.  This direction may cause you to over engage and can lead to bladder dysfunction. 

To engage these muscles, you want to stop the sensation of flatulence, and “zip” that contraction forward.  This should be a gentle contraction and you should feel supported without feeling like you are working too hard.  You can then add the above transverse abdominis contraction to create a well-supportive sling.

I encourage you to try these exercises and consider incorporating into your overall fitness routine. Stay tuned for part two of this blog series, which will cover the remaining muscle groups that make up your core. If you have any questions, feel free to connect with me at amber@physioroomco.com

The post What is Your Core & How Can You Activate it? appeared first on Physio Room.