Sex shouldn't be something you have to push through because it's painful.
Pain during or after sex is relatively common, but ongoing or significant pain isn't something you simply have to accept. There are many possible reasons for pain during sex, and pelvic health physiotherapy can help when pelvic floor muscle tension, weakness or other musculoskeletal factors are contributing.
If sex is painful, you're not alone—and it's okay to ask for help.

What does painful sex feel like?
Pain during sex, sometimes called dyspareunia, can feel different for everyone.
You might experience:

• Pain or burning at the vaginal opening
• A feeling of tightness or difficulty with penetration
• Deeper pain within the pelvis
• Pain with certain positions
• Pain that continues after sex
• Pelvic aching or cramping afterwards
• Pain when using tampons or undergoing a vaginal examination
• A feeling that your pelvic floor is "too tight"

Pain can occur with attempted penetration, during sex or afterwards.

Is pain during sex normal after having a baby?
Some discomfort can occur while your body is recovering after pregnancy and childbirth, particularly in the early postpartum period.
Changes following childbirth, including perineal tears, episiotomy, scarring and changes to the pelvic floor muscles, can contribute to discomfort.

However, ongoing pain with sex isn't something you have to simply accept as part of having had a baby.
If you're experiencing persistent pain after childbirth, a pelvic health physiotherapist can assess the factors that may be contributing and help guide your recovery.

What causes pain during sex?
There isn't one single cause of painful sex.
Possible contributing factors include:

• Pelvic floor muscle tension or difficulty relaxing
• Changes following pregnancy and childbirth
• Scar tissue following a tear, episiotomy or surgery
• Pelvic pain conditions
• Endometriosis
• Vaginal dryness or hormonal changes
• Vulval or vaginal conditions
• Bladder or bowel conditions
• Previous painful experiences or fear of pain
• Changes during menopause

Sometimes several factors are contributing at once.
Because there are many possible causes, an assessment may involve working alongside your GP, gynaecologist or other healthcare professionals where appropriate.

How can pelvic health physiotherapy help?
A pelvic health physiotherapist can assess whether the muscles, joints and tissues around your pelvis may be contributing to your pain.
Depending on your symptoms, treatment may include:

• Pelvic floor relaxation and coordination
• Breathing and relaxation strategies
• Gentle mobility exercises
• Treatment of muscle and soft tissue tension
• Scar management where appropriate
• Gradual exposure to comfortable movement or penetration
• Education about pain and pelvic floor function
• Individualised exercises to support your recovery

Pelvic floor strengthening isn't always the answer. If your pelvic floor muscles are already tense or overactive, learning how to relax and coordinate them may be more appropriate than doing more strengthening exercises.

Will I need an internal assessment?
Not necessarily.
Your physiotherapist will first discuss your symptoms and what you're comfortable with. An internal pelvic floor assessment may be recommended if it would provide useful information about your symptoms, but it is only performed with your informed consent.
You can always discuss your concerns, ask questions or choose not to have an internal assessment.

What if I'm worried that the pain is "all in my head"?
Pain is real, even when there isn't an obvious injury or structural problem.
Pain can be influenced by many different factors, including the nervous system, previous experiences, muscle tension, stress and fear of pain. This doesn't mean that your pain isn't physical or that you're imagining it.

A pelvic health physiotherapist can help you understand the different factors that may be contributing and work with you at a pace that feels comfortable.

When should I seek help?
Consider talking to your GP or pelvic health physiotherapist if:

• Sex is regularly painful
• Pain is stopping you from having sex
• Pain is affecting your relationship or confidence
• You have persistent pain following childbirth
• Penetration is difficult or impossible
• You experience pain alongside bladder or bowel symptoms
• Your symptoms are getting worse rather than improving

You don't need to wait until the pain becomes severe before seeking help.

What if I'm embarrassed to talk about it?
It's completely understandable to feel uncomfortable discussing intimate symptoms.
Pelvic health physiotherapists have conversations like this regularly. You don't need to know exactly what's causing the pain or even know the correct terminology to describe it.
You can simply explain what you're experiencing, and your physiotherapist can guide the conversation from there.

Pain during sex can be treated
Pain during sex is common, but that doesn't mean you have to accept it as your normal.
Whether your symptoms started after childbirth, developed gradually or have been present for a long time, understanding what's contributing to your pain is the first step towards finding an appropriate treatment approach.

If pain during sex is affecting your comfort or quality of life, our pelvic health physiotherapists at Better Bodies Physiotherapy in Palmerston North can help.

Feeling like you still need to urinate after you've just been to the toilet can be frustrating and uncomfortable. You might find yourself sitting on the toilet for longer, going back shortly after you've already urinated, or feeling like you need to push or strain to completely empty your bladder.

There are several possible reasons for this sensation. Sometimes pelvic floor muscle dysfunction can contribute, and pelvic health physiotherapy may be able to help identify whether this is playing a role.

However, difficulty emptying your bladder can also have other causes, so it's important not to assume that your pelvic floor is always responsible.

What does incomplete bladder emptying feel like?
You may be experiencing incomplete bladder emptying if you:

• Feel like you still need to urinate after going to the toilet
• Need to return to the toilet shortly after urinating
• Have difficulty getting your urine flow started
• Have a weak or interrupted urine stream
• Need to wait a long time for your bladder to empty
• Feel like you need to push or strain to urinate
• Pass only small amounts of urine despite feeling like your bladder is full
• Dribble urine after you've finished

These symptoms can occur occasionally, but if they're happening regularly, it's worth discussing them with a healthcare professional.

Can the pelvic floor affect bladder emptying?
Yes. Your pelvic floor muscles need to relax to allow urine to flow freely from the bladder.
For some people, the pelvic floor muscles can become overly tense or have difficulty coordinating relaxation with bladder emptying. This may contribute to difficulty starting or maintaining a urine stream or a sensation that the bladder hasn't completely emptied.
This can sometimes occur alongside:

• Pelvic pain
• Constipation
• Stress or anxiety
• Previous pelvic surgery
• Pregnancy or postpartum changes
• Other pelvic floor dysfunction

However, pelvic floor dysfunction is only one possible cause of incomplete bladder emptying.

Other reasons you may have difficulty emptying your bladder
Difficulty emptying the bladder can have a number of causes, including:

• Urinary tract infections
• Constipation
• Certain medications
• Pelvic organ prolapse
• Changes following pelvic surgery
• Nerve or neurological conditions
• Changes affecting the bladder or urethra
• Prostate enlargement or prostate conditions in men

Because there are so many potential causes, persistent difficulty emptying your bladder should be assessed rather than simply treated with pelvic floor exercises.

How can pelvic health physiotherapy help?
If your symptoms are related to pelvic floor muscle dysfunction, physiotherapy may be able to help you improve the coordination and relaxation of your pelvic floor.
Your physiotherapist may assess:

• Your pelvic floor muscle function
• Your breathing and pressure management
• Your bladder and bowel habits
• Your toileting habits
• Any contributing pelvic or abdominal muscle tension
• Your symptoms and when they occur

Treatment may include:

• Pelvic floor relaxation techniques
• Breathing strategies
• Bladder retraining
• Education around toileting habits
• Strategies to improve pelvic floor coordination
• Management of constipation where this may be contributing

Pelvic floor strengthening isn't necessarily appropriate for everyone with bladder symptoms. If your pelvic floor is already tense or having difficulty relaxing, learning to release and coordinate the muscles may be more beneficial.

Should I push or strain to empty my bladder?
It's generally not a good idea to regularly forcefully push or strain to empty your bladder.
If you feel that your bladder hasn't emptied, try sitting comfortably, relaxing your abdomen and pelvic floor, and allowing your bladder time to empty naturally rather than repeatedly pushing.
If you regularly feel that you need to strain or use other techniques to empty your bladder, it's worth having this assessed.

When should I see a doctor?
Because incomplete bladder emptying can have causes that aren't related to the pelvic floor, it's important to see your GP if the symptom is new, persistent or worsening.
Seek prompt medical assessment if you are unable to urinate despite feeling that your bladder is full, particularly if this is accompanied by significant pain or abdominal swelling.
Your GP can determine whether further investigation, such as checking for a urinary tract infection or assessing how well your bladder is emptying, is needed.

Could constipation be contributing?
Yes. Constipation can sometimes affect bladder function because the bowel and bladder sit close together within the pelvis.
A full bowel or difficulty emptying your bowels may contribute to bladder symptoms in some people. If you're experiencing both constipation and difficulty emptying your bladder, it's worth mentioning both symptoms during your assessment.

You can learn more about the relationship between constipation and pelvic floor function in our guide to how physiotherapy can help with constipation.

When can pelvic health physiotherapy help?
If medical causes have been ruled out and pelvic floor dysfunction is thought to be contributing to your symptoms, pelvic health physiotherapy may be able to help.

At Better Bodies Physiotherapy, we take the time to understand your symptoms and how they affect your everyday life before developing an individualised treatment plan.

If you're regularly struggling to completely empty your bladder, speak with your GP or pelvic health physiotherapist to find out what may be contributing to your symptoms.

Constipation is common, but if you're regularly struggling to have a bowel movement, straining to empty your bowels or feeling like you haven't completely emptied, it can have a significant impact on your day-to-day life.

While constipation can have many different causes, pelvic floor muscle dysfunction can sometimes contribute to difficulty emptying the bowel. Pelvic health physiotherapy can help identify whether your pelvic floor may be playing a role and provide strategies to improve bowel function.

What is constipation?
Constipation can mean different things to different people. You may be experiencing constipation if you:

• Have bowel movements less often than usual
• Have hard or dry stools
• Need to strain to have a bowel movement
• Feel like you haven't completely emptied your bowels
• Feel like your stool is difficult to pass
• Need to use your fingers or other techniques to help empty your bowel

You don't necessarily need to have all of these symptoms to benefit from an assessment.

What causes constipation?
Constipation can have many different causes, and it's not always related to the pelvic floor.
Factors that may contribute include:

• Not drinking enough fluid
• Not getting enough dietary fibre
• Changes in your routine or diet
• Reduced physical activity
• Some medications
• Ignoring the urge to have a bowel movement
• Pregnancy and postpartum changes
• Irritable bowel syndrome and other gastrointestinal conditions
• Pelvic floor muscle dysfunction

Sometimes several factors are contributing at the same time.
If constipation is persistent or a significant change for you, it's important to discuss it with your GP as there may be an underlying medical cause that needs to be investigated.

How can the pelvic floor affect constipation?
Your pelvic floor muscles play an important role in controlling and emptying your bowels.
When you're ready to have a bowel movement, the pelvic floor muscles need to relax and coordinate with the muscles around your abdomen and bowel to allow stool to pass.
For some people, the pelvic floor doesn't relax effectively during a bowel movement. Instead, the muscles may remain tense or contract at the wrong time.
This can make it difficult to empty your bowels and may lead to:

• Excessive straining
• A feeling of incomplete emptying
• Repeated trips to the toilet
• A sensation that stool is "stuck"
• Needing to use your hands to assist with emptying

This is sometimes referred to as pelvic floor dyssynergia or dysfunctional defecation.

How can physiotherapy help?
A pelvic health physiotherapist can assess whether your pelvic floor muscles may be contributing to your bowel symptoms.
Treatment may include:

• Education about bowel habits
• Advice on toileting position
• Breathing and relaxation techniques
• Pelvic floor relaxation and coordination exercises
• Strategies to reduce excessive straining
• Advice about managing pressure through the abdomen
• Individualised exercise and movement advice

Your physiotherapist may also work alongside your GP, dietitian or other healthcare professionals where appropriate.
Importantly, pelvic floor strengthening isn't always the answer. If your pelvic floor is already overactive or having difficulty relaxing, learning to relax and coordinate the muscles may be more appropriate.

Does your toilet position matter?
Your position on the toilet can make it easier for your pelvic floor to relax and your bowel to empty.
Some people find it helpful to:

• Sit comfortably rather than hovering over the toilet
• Place your feet on a small footstool
• Allow your knees to sit slightly higher than your hips
• Relax your stomach and pelvic floor
• Avoid holding your breath or excessively straining

The aim is to create a position that allows you to empty without having to forcefully push.

When should I see a pelvic health physiotherapist?
You may benefit from an assessment if constipation is persistent or you're experiencing:

• Regular straining
• Difficulty emptying your bowels
• A feeling of incomplete emptying
• Difficulty relaxing your pelvic floor
• The need to manually assist with bowel movements
• Pelvic pain associated with bowel movements
• Constipation that developed or changed following pregnancy or childbirth

A physiotherapist can help determine whether pelvic floor dysfunction may be contributing and whether physiotherapy is appropriate for you.

When should I see my GP?
Not all constipation is related to pelvic floor dysfunction, so it's important to seek medical advice if you have new, persistent or unexplained changes in your bowel habits.
You should speak with your GP if you have symptoms such as unexplained weight loss, blood in your stool, significant abdominal pain, persistent vomiting, or a sudden change in bowel habits.
Your GP can investigate potential medical or gastrointestinal causes and refer you for additional care if needed.

You don't have to live with difficult bowel movements
Constipation can be frustrating and embarrassing, but it's a problem that can often be improved with the right combination of strategies.
If you're regularly straining, struggling to empty your bowels or feel that your pelvic floor isn't relaxing properly, a pelvic health physiotherapy assessment may help identify what's contributing to your symptoms.

Learn more about Bladder & Bowel Concerns or book an appointment with Better Bodies Physiotherapy in Palmerston North to discuss your symptoms.

Being diagnosed with pelvic organ prolapse can be worrying, particularly if you're someone who enjoys running, lifting weights, going to the gym or playing sport.
You may have been told to "take it easy" or even worry that exercise could make your prolapse worse.
The good news is that having a pelvic organ prolapse doesn't necessarily mean you have to stop exercising. In fact, staying active is important for your overall health and wellbeing. The key is understanding your symptoms, managing the demands placed on your pelvic floor and finding an approach to exercise that works for you.

What is pelvic organ prolapse?
Pelvic organ prolapse occurs when one or more of the pelvic organs, such as the bladder, uterus or bowel, move downwards from their usual position due to changes in the supporting muscles and tissues.

Prolapse can vary considerably between people. Some women have a prolapse without experiencing any symptoms, while others may notice:

• A feeling of heaviness or pressure in the pelvis
• A vaginal bulge or lump
• A sensation of something "falling down"
• Symptoms that become more noticeable during exercise
• Difficulty with bladder or bowel function

If you're experiencing these symptoms, a pelvic health physiotherapist can assess your pelvic floor function and help you understand how to manage your symptoms.

Can exercise make prolapse worse?
This is one of the most common concerns women have after being diagnosed with prolapse.
Exercise increases pressure through the abdomen, and some activities place greater demands on the pelvic floor than others. However, this doesn't mean that exercise is automatically harmful or that you need to avoid activities that increase pressure.
Your response to exercise is important.
If a particular activity consistently causes increased pelvic heaviness, pressure or bulging, it may be a sign that the activity needs to be modified or that you need to build your capacity gradually.

Rather than avoiding exercise altogether, the aim is to find an appropriate level of activity and gradually build your strength and tolerance.

What types of exercise can I do?
For many women with pelvic organ prolapse, a wide range of exercise can still be part of a healthy lifestyle.
Depending on your symptoms and current fitness level, this may include:

• Walking
• Strength training
• Pilates
• Cycling
• Swimming
• Running
• Group fitness classes
• Sport and recreational activities

You may need to modify the intensity, duration or type of exercise initially, particularly if you notice symptoms during or after activity.
There isn't a single list of exercises that everyone with prolapse should avoid. Your symptoms, prolapse severity, pelvic floor function, fitness level and goals all need to be considered.

What can a pelvic health physiotherapist help with?
A pelvic health physiotherapist can help you understand how your pelvic floor is functioning and how to manage the demands of your chosen activities.
Your assessment may look at:

• Pelvic floor muscle strength and coordination
• Your breathing and pressure management
• How you move during exercise
• Your current exercise programme
• Your symptoms during and after activity
• Your goals and the activities you want to return to

Your physiotherapist can then help develop an individualised programme that may include pelvic floor training, strength and conditioning, exercise modifications and a gradual progression towards your goals.

What if I want to run or lift weights?
You don't necessarily have to give up higher-impact exercise or strength training because you have a prolapse.
However, if running, jumping, heavy lifting or other high-impact activities cause symptoms, it may be helpful to temporarily modify the activity while you work on your pelvic floor function and overall strength.
This might mean:

• Reducing the duration or intensity
• Increasing rest periods
• Modifying certain exercises
• Building strength progressively
• Improving breathing and pressure management
• Gradually increasing your exercise load as your symptoms allow

The goal isn't necessarily to avoid these activities forever. It's about building your capacity so that your body can manage the activities you want to do.

Should I stop exercising if I notice symptoms?
Not necessarily.
Some symptoms may indicate that the intensity or volume of exercise needs to be adjusted, rather than meaning you need to stop completely.
If you notice increased pelvic heaviness, pressure, bulging, pain or bladder or bowel symptoms during or after exercise, it's worth discussing these symptoms with a pelvic health physiotherapist.
They can help you work out what may be contributing and how to modify your exercise appropriately.

You can still be active with pelvic organ prolapse
A diagnosis of pelvic organ prolapse doesn't have to mean giving up the activities you enjoy.
With the right assessment, education and rehabilitation, many women can continue or return to exercise while learning how to manage their symptoms and build their physical capacity.

If prolapse symptoms are affecting your confidence or stopping you from doing the things you enjoy, pelvic health physiotherapy can help you work towards returning to the activities that matter to you.

Learn more about our pelvic organ prolapse physiotherapy services at Better Bodies Physiotherapy in Palmerston North.

Related reading:
Postpartum Physiotherapy
Maternal Birth Injuries

Having a baby is a huge physical change, and recovery doesn't always happen as quickly as we expect. You might be wondering whether the symptoms you're experiencing are part of normal recovery, or whether you should see a pelvic health physiotherapist.

The good news is that you don't need to wait until something is seriously wrong before seeking help. A pelvic health physiotherapist can support your recovery, help you understand what is happening in your body and guide you as you return to everyday activities and exercise.

What can a pelvic health physiotherapist help with after birth?
Postpartum Physiotherapy isn't just about pelvic floor exercises. Your physiotherapist can assess a range of factors that may be affecting your recovery, including your pelvic floor, abdominal muscles, breathing, movement and overall strength.
You may benefit from seeing a pelvic health physiotherapist if you're experiencing:

• Bladder leakage or difficulty controlling your bladder
• Bowel leakage or difficulty emptying your bowels
• Pelvic heaviness or pressure
• Symptoms of pelvic organ prolapse
• Pelvic, vaginal, perineal or tailbone pain
• Pain or discomfort with sex
• Abdominal separation or concerns about your abdominal recovery
• Difficulty returning to exercise
• Ongoing discomfort following a tear, episiotomy or assisted birth
• Concerns following a maternal birth injury
• Uncertainty about how to safely rebuild your strength after pregnancy and birth

You don't need to have a specific problem either. Some women simply want guidance on returning to exercise or reassurance that their recovery is progressing appropriately.

When is the right time to see a physiotherapist?
For most women, a postpartum physiotherapy assessment from around six weeks after giving birth is a useful time to check your recovery and discuss any concerns.
By this stage, your body has had some time to begin healing, and your physiotherapist can assess your symptoms, pelvic floor function and other factors affecting your recovery.
However, six weeks isn't a deadline. You can still benefit from physiotherapy months or even years after having a baby if you're experiencing symptoms that haven't resolved.
You also don't need to wait for your six-week check if you're concerned about something. If you're experiencing significant pain, concerns about a birth injury or other symptoms, you can contact us earlier to discuss your situation and determine what support may be appropriate.

What happens at a postpartum physiotherapy appointment?
Your first appointment will start with a conversation about your pregnancy, birth, recovery and any symptoms you're experiencing.
Your physiotherapist may assess things such as:

• Your posture and movement
• Abdominal and core function
• Breathing and pressure management
• Pelvic floor muscle function
• Your strength and mobility
• Any areas of pain or discomfort
• Your goals and plans for returning to exercise

An internal pelvic floor assessment may be recommended depending on your symptoms and goals, but it isn't necessary for everyone. If an internal assessment is appropriate, your physiotherapist will explain why and obtain your consent before proceeding.

Do I need to wait until six weeks for an internal assessment?
At Better Bodies Physiotherapy, we generally wait until around six weeks postpartum before performing an internal pelvic floor assessment.
This doesn't mean you can't see a physiotherapist before six weeks. There are many aspects of postpartum recovery that can be addressed without an internal assessment, including advice around movement, breathing, activity, pain management and returning to exercise.

If you're unsure when the right time is for you, we're happy to discuss your symptoms and help you decide when an assessment would be appropriate.

What if I had a difficult birth?
A difficult or complicated birth doesn't necessarily mean that something is wrong, but certain birth experiences can increase the risk of pelvic floor or other maternal birth injuries.
This may include:

• Forceps or vacuum-assisted delivery
• Significant perineal tears
• Episiotomy
• A prolonged or difficult labour
• Caesarean birth
• Persistent pain following birth
• Ongoing bladder or bowel symptoms

If you've experienced a maternal birth injury, physiotherapy can be an important part of your recovery.
You can read more about maternal birth injuries and ACC-funded physiotherapy on our dedicated page.

What if I've had my baby months or years ago?
It's never "too late" to seek help.
Some women assume that if their symptoms haven't resolved by six or twelve months, they simply have to live with them. That's not the case.
If you're still experiencing bladder leakage, pelvic heaviness, pelvic pain, abdominal weakness or difficulty returning to exercise months or even years after having a baby, a pelvic health physiotherapy assessment may still be helpful.

You don't have to wait until you're struggling
Your postpartum recovery is individual, and there isn't one timeline that applies to everyone.

Whether you want help with a specific symptom, guidance returning to exercise, or simply want to understand whether your recovery is progressing as it should, pelvic health physiotherapy can provide support along the way.

If you're recovering from pregnancy and childbirth and have questions about your pelvic health, Better Bodies Physiotherapy in Palmerston North is here to help.

Related Reading:
Is it normal to leak urine after having a baby?
​

Leaking urine after having a baby is common, particularly in the early weeks and months following pregnancy and childbirth. You might notice leakage when you cough, sneeze, laugh, lift your baby, exercise or suddenly need to rush to the toilet.

While bladder leakage is common after having a baby, it doesn't mean you have to put up with it. Ongoing leakage can be a sign that your pelvic floor and other muscles involved in bladder control need some extra support.

Why does bladder leakage happen after having a baby?
Pregnancy and childbirth place significant demands on the pelvic floor muscles. These muscles help support the pelvic organs and play an important role in controlling the bladder and bowel.

During pregnancy, changes in your body and the increasing weight of the baby can place additional pressure on the pelvic floor. Vaginal birth can further stretch and affect the pelvic floor muscles and surrounding tissues.

Other factors can also contribute, including:

• A vaginal or assisted delivery
• Perineal tears or episiotomy
• Maternal birth injuries
• Pregnancy-related changes to the pelvic floor
• Changes in bladder habits during pregnancy
• Reduced pelvic floor strength or coordination
• Difficulty managing pressure through the abdomen during movement or exercise

There isn't one reason why someone experiences leakage after childbirth, which is why an individual assessment can be helpful.

When is bladder leakage a problem?
Some bladder leakage can occur during the early stages of postpartum recovery as your body heals. However, if you're still experiencing regular leakage, particularly once you've progressed through the initial 6 week recovery period, it is worth discussing with a pelvic health physiotherapist.

You don't need to wait until your symptoms are severe.
You may benefit from an assessment if you:

• Leak when coughing, sneezing, laughing or lifting
• Leak during running, jumping or other exercise
• Don't make it to the toilet in time
• Feel a sudden or strong urge to urinate
• Avoid exercise or activities because you're worried about leaking
• Need to wear pads because of bladder leakage
• Feel that your bladder control hasn't returned to how it was before pregnancy

Can pelvic health physiotherapy help?
Yes. Pelvic health physiotherapy can help identify the factors contributing to bladder leakage and develop a treatment programme suited to your recovery and goals.
Treatment may include:

• Pelvic floor muscle training
• Learning how to correctly contract and relax your pelvic floor
• Breathing and pressure management
• Bladder retraining strategies
• Advice around returning to exercise
• Strengthening your core, hips and other muscles that support your recovery
• Education about managing symptoms during everyday activities

It's important to remember that more pelvic floor exercises aren't necessarily better. Some people have difficulty strengthening their pelvic floor, while others may have muscles that are already very tense and have difficulty relaxing. Your treatment should therefore be based on your individual assessment rather than simply being given a generic list of exercises.

What if I had a significant birth injury?
If you've experienced a significant perineal tear, assisted birth or another maternal birth injury, you may have additional factors affecting your recovery.
Maternal birth injuries can sometimes contribute to bladder or bowel symptoms, pelvic pain or difficulty returning to exercise.
If this applies to you, you can read more about maternal birth injuries and the physiotherapy support available following childbirth.

When should I see a pelvic health physiotherapist?
You don't have to wait until you're experiencing significant problems before seeking help.
For most postpartum women, we recommend a physiotherapy assessment from around six weeks after giving birth. This provides an opportunity to discuss your recovery, assess your pelvic floor and other contributing factors, and develop a plan for returning to the activities that are important to you.
An internal pelvic floor assessment isn't required for everyone. However it is the best way for us to assess your pelvic floor strength and any other birth injuries and is only performed with your informed consent.

If you're experiencing significant symptoms or have concerns about your recovery before six weeks, you can still contact us to discuss your symptoms and determine the most appropriate time for an assessment.

You don't have to put up with bladder leakage
Bladder leakage after having a baby is common, but it isn't something you simply have to accept as part of motherhood.
Whether you're leaking during exercise, struggling to make it to the toilet or simply feel that your bladder control isn't quite right, a pelvic health physiotherapist can help you understand what's happening and work with you towards getting back to the things you enjoy.

If you're experiencing bladder leakage after having a baby, our pelvic health physiotherapists at Better Bodies Physiotherapy in Palmerston North can help.

Related Reading:
Bladder and Bowel Concerns
Pelvic Pain
Maternal Birth Injuries

If you've ever turned your head and heard a clicking, popping, or cracking sound from your neck, you may have wondered:
"Is that normal?"
For many people, neck noises are completely harmless. However, it's also understandable that they can feel concerning—especially when the sound is loud or happens frequently.
The good news is that the noise itself is usually not a sign that something is wrong.

Why does my neck click or crack?
There are several reasons your neck may make noises.
One common reason is similar to the popping sound you may hear when cracking your knuckles. Small gas bubbles within the fluid of a joint can change pressure and create a clicking or popping sound.
Other times, noises can come from:

• Tendons or muscles moving over nearby structures
• Normal movement between joints
• Changes in how your neck is moving

These sounds are very common and can happen in people with completely healthy necks.

Does a clicking neck mean I have arthritis?
Not necessarily.
Many people assume that clicking or cracking means their joints are wearing out, but this is not usually the case.
Joint noises can occur in people of all ages, including people who have no pain or joint problems.
A noisy neck does not automatically mean there is damage occurring.

Is cracking my neck dangerous?
For most people, occasional gentle neck movement that creates a clicking sound is not something to be concerned about.
However, repeatedly forcing your neck into a position to make it crack, especially if it feels like you need to do it constantly for relief, may not be addressing the underlying reason your neck feels uncomfortable.
If you find yourself needing to crack your neck repeatedly throughout the day because it feels stiff or uncomfortable, it may be worth looking at what is causing that feeling.

Why does my neck feel like it needs to crack?
This is a really common experience.
People often describe:

• Feeling stiff until they crack their neck
• A temporary feeling of relief after cracking
• A sensation that their neck is "stuck"

Sometimes this happens because movement provides a short-term change in how your nervous system perceives discomfort or stiffness.
However, if the feeling keeps returning, it may be helpful to understand why your neck is becoming uncomfortable in the first place.
Contributing factors may include:

• Spending long periods in one position
• Reduced neck and upper back strength
• Stress and muscle tension
• Previous neck injuries
• Reduced movement variety throughout the day

Should I stop cracking my neck?
You don't necessarily need to stop if:

• It happens occasionally
• It is not painful
• You are not forcing the movement

However, consider getting advice if:

• You feel like you cannot get through the day without cracking your neck
• Cracking causes pain
• Your neck feels unstable
• You have symptoms into your arm or hand

The goal is not always to eliminate every click or crack. The goal is to have a neck that feels strong, comfortable, and capable.

Can physiotherapy help a clicking neck?
A physiotherapist can help determine whether your neck noises are simply a normal part of movement or whether there are other factors contributing to your symptoms.
An assessment may look at:

• Neck movement
• Strength and endurance
• Your work and lifestyle demands
• Previous injuries
• What activities make your symptoms better or worse

Treatment may include:

• Exercises to improve neck and upper back strength
• Advice on managing stiffness
• Strategies to improve movement confidence
• Guidance on returning to activities comfortably

When should I be concerned about neck clicking?
Most neck clicking is not a problem.
However, it is worth seeking assessment if your clicking is associated with:

• Significant pain
• New symptoms after an injury
• Numbness or tingling into your arm or hand
• Weakness
• Dizziness or changes in coordination
• A feeling that your neck is unstable

A physiotherapist can help you understand what your symptoms mean and what steps may help.

The bottom line
A clicking or cracking neck is extremely common and, by itself, usually isn't something to worry about.
The more important question is not:
"Does my neck make noise?"
but:
"Does my neck allow me to do the things I want to do comfortably?"
If your neck feels stiff, painful, or unreliable, understanding what is contributing to your symptoms is the first step towards improving them.

At Better Bodies Physiotherapy, we help people understand their neck pain, improve their movement, and build confidence in their bodies again.
If neck symptoms are affecting your everyday life, we'd love to help.

Further Reading:
​Neck Pain Physiotherapy
Should I stretch my neck?
Tension headaches
Why does my neck hurt when I wake up?
Why does my neck hurt at the computer?

TnA car accident can be a stressful experience, even if the impact seems relatively minor.
In the hours or days afterwards, many people start noticing symptoms such as neck pain, stiffness, headaches, or difficulty moving comfortably.
This is often referred to as whiplash.
While whiplash can be painful and frustrating, the good news is that most people recover well with the right advice, support, and gradual return to normal activities.

What is whiplash?
Whiplash describes an injury where the head and neck are rapidly moved backwards and forwards, often during a car accident.
This sudden movement can place stress on the muscles, joints, and other tissues around the neck.
Whiplash is not just about the force of the accident. Symptoms can also be influenced by factors such as:

• Previous neck pain or injuries
• Stress levels after the accident
• Sleep disruption
• How your body responds to the event
• Your confidence with movement afterwards

Two people involved in the same accident can have very different symptoms and recovery experiences.

What are the symptoms of whiplash?
Symptoms can vary from person to person.
Common symptoms include:

• Neck pain or stiffness
• Reduced neck movement
• Headaches
• Shoulder or upper back pain
• Muscle tension
• Dizziness
• Difficulty concentrating
• Increased sensitivity or fatigue

Some people notice symptoms immediately, while others develop pain or stiffness over the following days.

Does whiplash mean my neck is damaged?
One of the biggest concerns people have after a car accident is:
"Have I seriously injured my neck?"
Whiplash can involve irritation of the tissues in your neck, but pain does not always indicate the amount of damage that has occurred.
The nervous system plays an important role in how we experience pain, and after an accident it is common for the body to become more protective and sensitive.
This can make normal movements feel uncomfortable, even as your body is recovering.

Should I rest after whiplash?
After an accident, it is understandable to want to protect your neck and avoid movement.
However, prolonged rest is usually not the best approach.
Gentle movement and gradually returning to normal activities can help:

• Reduce stiffness
• Restore confidence with movement
• Maintain strength
• Support recovery

This does not mean pushing through severe pain. Instead, the goal is to gradually increase what your neck can tolerate.

Can physiotherapy help whiplash?
Yes.
Physiotherapy can play an important role in helping people recover after whiplash.
Your physiotherapist will assess your symptoms and create a plan based on your individual needs.
Treatment may include:
Education and reassurance
Understanding what is happening and knowing which movements are safe can reduce fear and help you feel more confident during recovery.
Restoring movement
Gentle exercises can help improve neck mobility and reduce stiffness.
Building strength and endurance
As your symptoms improve, exercises can help your neck and upper body become more resilient and better able to handle everyday demands.
Returning to normal activities
Your physiotherapist can help you gradually return to work, exercise, driving, and other activities that are important to you.

How long does whiplash take to recover?
Recovery varies.
Many people improve significantly over the first few weeks, while some people experience symptoms for longer.
Factors that can support recovery include:

• Staying active within your comfort level
• Gradually increasing activity
• Following an appropriate exercise programme
• Addressing concerns or fears about movement
• Having a clear plan for returning to normal activities

A slower recovery does not mean your symptoms are permanent. It often means your body needs a more personalised approach.

When should I see a physiotherapist after a car accident?
It can be helpful to see a physiotherapist if:

• Your neck pain is affecting your daily activities
• You are struggling with movement or stiffness
• You are unsure what activities are safe
• Your symptoms are not improving
• You are worried about returning to work, exercise, or driving

You should seek urgent medical assessment if you experience symptoms such as:

• Severe or worsening weakness
• Loss of coordination
• Changes in bladder or bowel control
• Severe symptoms following a significant trauma

The bottom line
Whiplash can be painful and disruptive, but it does not mean you are destined to have ongoing neck problems.
With the right support, most people can recover and return to the activities they enjoy.

At Better Bodies Physiotherapy, we help people understand their symptoms after a car accident and create a personalised plan to restore movement, confidence, and function.
If you've been involved in a car accident and your neck is causing problems, we'd be happy to help you through your recovery.

Further Reading:
​Neck Pain Physiotherapy
Should I worry if my neck clicks?
Should I stretch my neck?
Tension headaches
Neck pain at the computer
Why does my neck hurt when I wake up?

When your neck feels stiff or sore, one of the first things you might do is gently tilt your head from side to side or search online for "neck stretches."
Sometimes stretching feels great.
Other times it doesn't seem to help at all.
So how do you know whether stretching is the right thing to do?
The answer is... it depends.

Is stretching good for neck pain?
Stretching can absolutely be helpful for some people with neck pain.
If your muscles feel tight after a long day at work or you've been in one position for several hours, gentle stretching may reduce stiffness and help you feel more comfortable.
However, stretching isn't a cure for every type of neck pain.
Neck pain can come from many different structures and can be influenced by factors such as previous injuries, activity levels, stress, sleep, and how much load your neck has been exposed to recently.
That's why the same stretch that helps one person may do very little for someone else.

Why does my neck always feel tight?
This is one of the most common things people tell us.
But here's something that surprises many people:
A muscle that feels tight isn't always a muscle that is actually "short."
Sometimes muscles feel tight because they're working hard to protect an irritated or sensitive area.
Other times they become tired because they've been doing the same job for hours, like supporting your head while you work at a computer.
In these situations, stretching might provide temporary relief, but it doesn't always address the reason the muscles became tight in the first place.

If stretching isn't enough, what else helps?
This is where treatment often becomes much more individual.
Depending on what's contributing to your symptoms, your physiotherapist may recommend:

• Improving the strength of your neck and upper back
• Gradually increasing your tolerance to work or sport
• Changing how often you move throughout the day
• Improving confidence with certain movements
• Strategies to manage flare-ups

The goal isn't simply to make your neck feel looser today, it's to help it cope better with tomorrow and the future.

Should I stretch through pain?
Gentle stretching should usually feel comfortable.
A mild feeling of tension is often fine, but forcing your neck into painful positions is unlikely to be helpful.
If a stretch causes sharp pain, increasing symptoms into your arm, or leaves you feeling worse afterwards, it's worth stopping and seeking advice.
Listening to your body is often more useful than following a rigid stretching routine.

Do I need to strengthen my neck?
Sometimes, yes.
People are often surprised when they're given strengthening exercises instead of stretches.
But just like any other part of the body, your neck benefits from being strong enough to cope with the demands placed on it.
If your work, hobbies, or sport require your neck muscles to work for long periods, improving their endurance can sometimes reduce the feeling of constant tightness.

How can physiotherapy help?
Rather than simply handing you a sheet of exercises, a physiotherapist will first work out why your neck is painful.
Your assessment may include looking at:

• How your neck moves
• What activities bring on your symptoms
• Your work and lifestyle
• Your previous injuries
• Your goals

From there, your treatment plan can be tailored to your needs.
For some people, stretching will play an important role.
For others, movement, strengthening, or changing daily habits may make a much bigger difference.

When should I seek help?
It may be time to book an appointment if:

• Your neck pain isn't improving.
• You regularly rely on stretching just to get through the day.
• Your symptoms keep returning.
• Pain is affecting your work, sleep, or hobbies.
• You're unsure what exercises are appropriate.

The bottom line
Stretching can be a useful tool for managing neck pain—but it's only one piece of the puzzle.
If your neck constantly feels tight, it's worth asking why.
Understanding what's contributing to your symptoms is often far more valuable than simply finding another stretch online.

At Better Bodies Physiotherapy, we help people understand the cause of their neck pain and develop personalised treatment plans that support long-term recovery—not just temporary relief.
If your neck pain keeps coming back, we'd love to help you get to the bottom of it.

Further Reading: 
​Neck Pain Physiotherapy
Why does my neck hurt at the computer?
Tension Headaches
Why does my neck hurt waking up?

If you spend most of your day at a computer, chances are you've experienced a stiff or aching neck at some point.
Maybe it starts as a dull ache by lunchtime. Maybe your shoulders feel tight by the end of the day. Or perhaps you find yourself constantly rolling your neck, stretching, or rubbing the muscles around your shoulders.
It's easy to assume that your workstation or posture is the problem, but the answer is often more complicated than that.

Is my posture causing my neck pain?
One of the biggest myths about neck pain is that there is one "perfect" posture.
The reality is that there isn't.
Our bodies are designed to move, and no single posture is bad if we don't stay in it for too long.
The problem isn't usually that you're sitting "wrong." More often, it's that you've been sitting in the same position for hours.
Think about it this way—standing all day can become uncomfortable. Sitting all day can become uncomfortable too. Even lying in bed all day would eventually become uncomfortable.
Your body likes variety.

Why does sitting at a computer make my neck ache?
Working at a computer often involves:

• Looking at a screen for long periods
• Reaching for a keyboard and mouse
• Concentrating without moving very much
• Spending several hours in the same position

Over time, the muscles and joints around your neck and shoulders can become tired or sensitive.
This doesn't necessarily mean you've injured yourself. It often means your body is asking for a change of position or a chance to move.

Should I buy a better chair?
A supportive chair can certainly make your workstation more comfortable, but it's unlikely to be the complete solution.
People often spend a lot of money searching for the perfect chair, desk, or monitor.
While having your workstation set up appropriately is important, the best ergonomic setup in the world won't completely offset sitting in the same position for eight hours.
Regular movement is just as important as your workstation setup.

What's the best posture for working at a computer?
Rather than aiming for the "perfect" posture, aim for a posture that feels comfortable and that you change regularly.
Some general guidelines include:

• Sit with your feet comfortably supported.
• Keep the top of your screen roughly at eye level.
• Relax your shoulders rather than shrugging them.  
• Keep your keyboard and mouse close enough that you're not constantly reaching.

Most importantly, don't feel like you need to hold yourself perfectly still all day.
Changing position is healthy.

How often should I take breaks?
You don't need to wait until your neck is sore before moving.
Small movement breaks throughout the day can help reduce stiffness and give your muscles a chance to recover.
This could be as simple as:

• Standing up while taking a phone call
• Walking to fill up your drink bottle
• Stretching your arms overhead
• Looking away from your screen every so often
• Going for a short walk during your lunch break

These small changes often add up over the course of the day.
Our Physiotherapists top tip is; "drink plenty of water throughout the day". That way you will have to move from your desk to fill up your bottle and go to the bathroom regularly, and you won't be able to get distracted and forget to move. 

Should I stretch my neck?
Gentle stretches can feel good, especially if your muscles feel tight.
However, if you find yourself stretching your neck every hour just to get through the day, it may be a sign that something else needs addressing.
Building strength and endurance through your neck, shoulders, and upper back can help your body tolerate longer periods of desk work without becoming as tired or sensitive.

Can physiotherapy help?
Absolutely.
Rather than simply adjusting your workstation, a physiotherapist will look at the bigger picture.
This may include:

• Understanding your work demands
• Assessing how your neck moves
• Identifying factors contributing to your symptoms
• Developing an exercise programme suited to your goals
• Helping you build confidence returning to normal activities

For many people, the goal isn't to avoid desk work, it's to make their body more resilient so they can do it comfortably.

When should I seek help?
It's worth seeing a physiotherapist if:

• Your neck pain keeps returning.
• Your symptoms are affecting your work or concentration.
• Pain spreads into your shoulder or arm.
• You're relying on regular pain relief to get through the day.
• You're unsure whether your workstation or something else is contributing.

The bottom line
Computer work doesn't automatically cause neck pain, and there isn't one perfect posture that prevents it.
Instead of focusing on sitting perfectly, try thinking about how often you move throughout the day.
Your neck is designed to move, and regular changes in position, combined with improving your strength and endurance, are often more beneficial than trying to maintain one "ideal" posture.

If your neck pain is making work uncomfortable, Better Bodies Physiotherapy can help you understand what's contributing to your symptoms and create a plan that fits your lifestyle and work demands.

Further reading: 
​Neck pain Physiotherapy
Shoulder Pain Physiotherapy
Workplace injury Rehab
Tension headaches