# Empowered Physical Therapy

> Premiere Pelvic Floor Physical Therapy specialty clinic in Lake Stevens


## Posts

- [Pelvic Pain during Pregnancy](https://empowered-physicaltherapy.com/pelvic-pain-during-pregnancy/): Are you pregnant, having pelvic pain, and are tired of people telling you its “normal” and you’ll just feel better once you give birth? Well, they must have never been to pelvic floor physical therapy where we know that you can improve your pelvic pain today and you don’t have to be miserable the rest of pregnancy. Try the tips below, or better yet, schedule an in person or virtual visit with one of our trained Dr.’s of Physical therapy. Do you have pain in the front or back of your pelvis? (possibly pubic symphysis or SIJ joint) Use an […]
- [Practicing "Holding On" for Loose Bowel Control](https://empowered-physicaltherapy.com/practicing-holding-on-for-loose-bowel-control-2/): Next time when you need to have a bowel movement: 1. Sit on the toilet and try to hold on for 1 minute before having a bowel movement. Don’t forget to take a watch/ dock in with you! Gradually increase this to 5 minutes. Don’t worry if you’re not able to do this for the first few times, but keep practicing. 2. When you have mastered this, repeat the above but hold on for 10 minutes before having a bowel movement. It may be helpful to take something to read with you. This stage is harder but remember you are […]
- [Birth Prep Movement and Stretches](https://empowered-physicaltherapy.com/birth-prep-movement-and-stretches-2/): Home Stretches for Birth Preparation Perform these movements and stretches 1-3x daily, increasing frequency in the 3rd trimester. Stay within a comfortable range for every movement and be sure to inform your provider if any cause pain. If any of the following exercises on your back cause any discomfort, nausea, pain, dizziness, etc, please shorten the time you remain laying on your back!
- [Dilators](https://empowered-physicaltherapy.com/dilators/): Painful penetration is never normal. We want you to have all the sex you want, but we never want you to have painful sex. Vaginal dilators are a wonderful tool to help desensitize your nervous system and vaginal tissues. Dilators come in a range of sizes, and we recommend starting with the smallest option and working your way up slowly. Your goal should be to work your way up to the size of your partners penis or desired size of penetration. There is a significant mental aspect to hypersensitivity and it’s important to recognize the mental work that goes into desensitizing these […]
- [Perineal Massage](https://empowered-physicaltherapy.com/perineal-massage-2/): Perineal massage to reduce risk of tearing in vaginal birth Begin performing perineal massage at 34-35 weeks of pregnancy. Ideally, you would do these daily for 1-5 mins/day, but you can also do 3-4 times per week for 5-10 minutes. Wash hands thoroughly with antibacterial soap. Lay down comfortably with your back and knees well supported by several pillows. Apply water-based lubricant or natural oil on your thumb. Insert one thumb inside the vagina to the level of your 1st knuckle. Gently press downward and outwards (like a J) at the vaginal opening. Hold stretch for a couple 360 breaths […]
- [Frequent UTIs](https://empowered-physicaltherapy.com/frequent-utis/): A urinary tract infection (UTI) is an infection in any part of the urinary system (urethra, bladder, ureters, or kidneys.) The infections typically start in the lower urinary tract, at the urethra and bladder. The most common bacteria that causes the UTI is E. coli, which is found in our bowels (poop) and the surrounding area. It is IMPORTANT to know which exact bacteria you are growing if you have a positive UTI test, so we can best know how to treat it. The below tips are helpful for all UTIs, but are tailored specifically for E. coli infections. UTIs […]
- [Stretches and Mobility](https://empowered-physicaltherapy.com/stretches-and-mobility-2/): I’d be honored if you would Subscribe to my YouTube Channel: https://www.youtube.com/channel/UCjv9bwZL4sGZIEB2im2FypA Lifestyle Recommendations Seated Piriformis stretch 3D – Exercise https://youtu.be/cr-51Hm69mc Calf stretch 3D – Exercise https://youtu.be/wYfAXXFqts0 Dynamic quad stretch in doorway – Exercise https://youtu.be/4325XfvRpBA Seated Thoracic Spine Mobility – Exercise https://youtu.be/t_HpOO5GpAM
- [Urinary Urge Suppression Techniques](https://empowered-physicaltherapy.com/urinary-urge-suppression-techniques/): First, a little bladder education: What is normal? Normal urinating is 8-10 times during waking hours (~every 2-4 hours) and 0-1 time during sleeping hours. Each void should be about 8-15 seconds. Less than 8 seconds = not fully voiding OR voiding too frequently. More than 15 seconds = over-holding & should have gone sooner! If you are going to the bathroom too frequently, or leaking on your way to the bathroom, urge suppression techniques may help. Water: Water intake (plain water without carbonation) should be approximately 1/2 your body weight in fluid ounces. Example: if you weigh 150 pounds, […]
- [Chronic pain](https://empowered-physicaltherapy.com/chronic-pain/): 1) Watch this short Ted Talk Lorimer Mosely “Why things hurt” 2. Listen to this podcast: https://podcasts.apple.com/us/podcast/tell-me-about-your-pain/id1503847664 Hosts Alan Gordon, LCSW (Founder of the Pain Psychology Center) and Alon Ziv respond to the experiences of real chronic pain sufferers and provide techniques based on the latest neuroscience to help listeners overcome chronic pain. 3. Palouse Mindfulness Program {8 weeks free program) week 1: https://www.youtube.com/watch?v=IeblJdB2-Vo&list=PLbiVpU59JkVbNfFyAG4SrC8NGnC0-D4jg&index=2 week 2: https://www.youtube.com/watch?v=IGQmdoK_ZfY&list=PLbiVpU59JkValOIEIo2Y65mBopHCjKvBo&index=4 week 3: https://www.youtube.com/watch?v=Ye3xwfECuYc&list=PLbiVpU59JkVZzL8TqgU6Uz_HxhnMqpzZv&index=2 week 4: https://www.youtube.com/watch?v=mbLFpPKG2x0&list=PLbiVpU59JkVZeQPQ1u5mS8U1c0V7J5OJU&index=3 week 5: https://www.youtube.com/watch?v=8aAATYSvNjc&list=PLbiVpU59JkVYtEL6-21TOfe3IELNMmOhO&index=2 week 6: https://www.youtube.com/watch?v=WjWiZ8WGZZA&list=PLbiVpU59JkVaxox70z7TUv9eyriJ0galL&index=3 week 7: https://www.youtube.com/watch?v=SsWs6bf7tvI&list=PLbiVpU59JkVYF_BAo745jYWXM4k-0oxln&index=2 week 8: https://www.youtube.com/watch?v=-Gm-G_4c5a8&list=PLbiVpU59JkVYwWcoOV-Bx6ieMKpMlbBb0&index=3 4. If you’re ready to try guided meditations I recommend the free resource (both their website and via app) Insight Timer https://insighttimer.com/
- [Constipation Quitter](https://empowered-physicaltherapy.com/constipation-quitter-2/): But first, bowel education. There is no “normal” number of bowel movements. Healthy bowel movement frequency can range from three times a day to three times a week. However, full bowels can place an increased strain on the pelvic floor, cause the need for straining to poop, stretch the colon/rectum and decrease the urge to poop, and slow bowel transit time increases the number of “bad” bacteria in the gut. You can think of the gut like a creek; moving healthy water versus stagnant water that has more time to build up algae and bad bacteria. For optimal pelvic floor health, […]
- [Vaginal and Vulvar Care](https://empowered-physicaltherapy.com/vaginal-and-vulvar-care/): General Vaginal and Vulvar Care – Mindfulness – Wash the inner vulva area with water only. Avoid all soap, fragrances, deodorants, bath oils, etc. – The vulvar and vaginal tissues have a natural moistness that can be dried by using soap. – Your vagina is like a self-cleaning oven. No need to put anything up or in to clean it. – Wear cotton underwear. Thongs are not recommended because they can be tight on the tissues and not allow them to breathe. – Avoid laundry detergents that have artificial scents and dyes, as these can irritate the vulva. Vulvar pain […]
- [Bladder Diary](https://empowered-physicaltherapy.com/bladder-diary-2/): Bladder Diary Instructions   A diary can give your therapist an excellent picture of your bladder functions, habits and patterns. At first, the diary is used as an evaluation tool. Later, it will be used to measure your progress on bladder retraining or leakage episodes. Your log will be more accurate if you fill it out as you go through the day. It can be very difficult to remember at the end of the day exactly what happened in the morning. Please do the bladder diary on one weekend day and two work days, for 3 days total. The more […]
- [Pessary 101](https://empowered-physicaltherapy.com/pessary-101/): What is a pessary? A pessary is a medical device designed to support pelvic organs or treat certain gynecological conditions, such as pelvic organ prolapse or urinary incontinence. It is a removable device that is inserted into the vagina to provide structural support to the pelvic organs, including the uterus, bladder, or rectum, when these organs have descended or shifted from their normal positions and are causing issues. Pessaries come in various shapes, sizes, and materials, and they are fitted individually based on a patient’s specific condition and anatomy to provide pelvic organ support and/or urinary incontinence management. Follow up […]
- [Endometriosis](https://empowered-physicaltherapy.com/endometriosis/): Outsmart Endometriosis – file:///Users/admin/Outsmart%20Endometriosis%20by%20Jessica%20Drummond.pdf Endo-IC-elimination-COOKBOOK.pdf –  https://practicebetter-prod-usr-01.s3.amazonaws.com/62be051d3f0528a78018b320/protocols/EndoICeliminationCOOKBOOK__d74dbf320e86420c98666f9605a6f667.pdf?AWSAccessKeyId=AKIAINGB33FBCVZEJUGQ&Expires=1760716323&response-content-disposition=inline%3B%20filename%3DEndo-IC-elimination-COOKBOOK.pdf&Signature=51txUUk%2FpNoO%2FfJllWx0HMiojwA%3D
- [Pregnancy modifications for Crossfit](https://empowered-physicaltherapy.com/pregnancy-modifications-for-crossfit/): Modifying exercise, particularly CrossFit and weightlifting exercises, when pregnant is critical to reducing your risk for injury. We all want to maintain our fitness and remain competitive. But, the priority during and after pregnancy is the safety and health of both baby and the birthing person. Remember, just because you aren’t in pain or you are still capable of performing in the way you did pre-pregnancy, you may be doing yourself a disservice by setting yourself up for problems down the line, or at the very least some bad habits as you change your technique with various movements because of […]
- [360 Breathing, Piston breathing, and Kegels](https://empowered-physicaltherapy.com/360-breathing-piston-breathing-and-kegels-2/): Why you should care about how you breathe! This is SO IMPORTANT that I spend time teaching this to almost every single one of my pelvic floor and low back pain patients!! Don’t underestimate the importance of breathing! The diaphragm and your pelvic floor work together like a piston. When you inhale, air fills your lungs and your diaphragm descends, increasing your intraabdominal pressure and allowing your pelvic floor muscles to lengthen/relax slightly. When you exhale, your pelvic floor returns to its normal resting state, and if you exhale all the air in your lungs, it can help your pelvic […]
- [How to use your insurance at Empowered Physical Therapy](https://empowered-physicaltherapy.com/how-to-use-your-insurance-at-empowered-physical-therapy/): Can I Use My Insurance at Empowered Physical Therapy? If you’ve landed on this page, chances are you’re wondering:“Can I use my insurance for pelvic floor physical therapy?”The short answer: Yes—just not in the way you’re probably used to. Empowered Physical Therapy is an out-of-network practice—but that doesn’t mean your insurance can’t help. We don’t bill your insurance directly on your behalf. Instead, we provide superbills (medical receipts with all the codes and documentation insurance companies require), which many of our patients submit for out-of-network reimbursement. Depending on your plan, that can significantly reduce your out-of-pocket costs. Why We’ve Chosen […]
- [“Is This Normal?”: What We Wish More People Knew About the Postpartum Experience](https://empowered-physicaltherapy.com/2447-2/): “Is This Normal?”: What We Wish More People Knew About the Postpartum Experience The postpartum period is a time of significant physical and emotional change, yet many new parents find themselves unprepared for what their own bodies go through after birth. While there’s plenty of focus on newborn care, discussions about maternal recovery often take a backseat. This can leave many wondering: Is this normal? To help you feel more informed and prepared, here’s a breakdown of common postpartum experiences—what’s happening, why, and how to support your recovery. Postpartum Bleeding (Lochia) Regardless of whether you have a vaginal birth or […]
- [Back & Neck Pain from Nursing?](https://empowered-physicaltherapy.com/back-neck-pain-from-nursing/): If you’re a parent, chances are you’ve felt the toll on your neck, shoulders, and back from hours of feeding, rocking, and cradling your little one. However, did you know that your posture while feeding can also impact your core and pelvic floor? Many new parents struggle with back pain, neck tension, and even pelvic floor issues due to poor posture and muscle imbalances. Fortunately, a few simple stretches and exercises can make a significant difference in relieving discomfort and supporting your body postpartum. How Nursing Posture Affects Your Core & Pelvic Floor Feeding often leads to a rounded, hunched-forward […]
- [Holistic Period Pain Relief](https://empowered-physicaltherapy.com/holistic-period-pain-relief/): For many people, period pain is an unfortunate monthly experience. From cramps and lower back pain to bloating and fatigue, finding relief can feel like an ongoing battle. While some discomfort is normal at this point in your cycle, the pain you feel during your periods should not disrupt your daily life. We want to discuss the more holistic approaches that offer natural, effective ways to relieve period pain. We’ll explore an integrative approach that includes visceral therapy and abdominal cupping, an anti-inflammatory diet, heat therapy, breathwork, and  restorative movement (yoga flow). These methods work together to ease tension, reduce […]
- [Bladder Leaks are NOT Normal](https://empowered-physicaltherapy.com/bladder-leaks-are-not-normal/): Leaking When You Laugh, Cough, Sneeze, or Jump – It’s NOT normal. Okay, let’s get real for a sec. Have you ever laughed a little too hard or sneezed unexpectedly and felt that dreaded little leak? Or your heart sinks approaching cold and flu season, knowing you’ll have to wear a panty liner. Or maybe you’ve stopped jumping on the trampoline with your kids because you know what’s going to happen next? If you’re nodding along, you’re not alone—but here’s the thing: leaking isn’t normal. It’s common, yes, but no, you don’t have to just “live with it.” Your body’s telling you something, […]
- [Why You Can (and Should) Keep Lifting Weights with Pelvic Organ Prolapse](https://empowered-physicaltherapy.com/why-you-can-and-should-keep-lifting-weights-with-pelvic-organ-prolapse/): If you’ve recently been diagnosed with pelvic organ prolapse (POP), you might be feeling a mix of emotions—uncertainty, frustration, or maybe even a bit of fear. You’re not alone in wondering how this affects your day-to-day life, especially when it comes to your fitness routine. Weightlifting, in particular, might seem like a no-go area now. But here’s the good news: lifting weights can still be a safe and incredibly beneficial part of your life with POP. In fact, it might be one of the best things you can do for your body. Before diving into why weightlifting can be so […]
- [General Guide to Submitting a Superbill to Insurance](https://empowered-physicaltherapy.com/general-guide-to-submitting-a-superbill-to-insurance/): Submitting a Superbill to your insurance provider is a common process when you’ve paid out-of-pocket for healthcare services, particularly if those services are out-of-network, meaning they were provided by a healthcare provider not contracted with your insurance company. Out-of-network benefits allow for partial or full reimbursement of these costs. Each insurance plan is a little bit different, so it is advised to call the number on the back of your insurance card for specifics regarding your plan’s requirements. In this post, we list general guidelines, along with examples of how to submit Superbills for Providence Health Plan (Premera) and Tricare […]
- [The Benefits of Yoga for Breastfeeding Moms](https://empowered-physicaltherapy.com/2204-2/): Breastfeeding is a beautiful way to nourish and bond with your baby, but it can also be physically and emotionally demanding. Whether you’re nursing or pumping or a combination of the two, there’s an immense joy in nourishing your baby. But it can also bring physical aches – from rounded forward posture, to holding up your baby, to trying to find any position you’re comfortable in – not to mention the emotional ups and downs. Between sleepless nights, frequent feedings, and adjusting to this new chapter in life, finding a moment to breathe and care for yourself can seem like […]
- [The Importance Of Mindful Hydration](https://empowered-physicaltherapy.com/mindful-hydration/): Staying hydrated is crucial for overall well-being, but how much water should you actually be drinking each day? The answer varies for your general health, constipation relief, and breastfeeding. General Health: Why Hydration Matters Water plays a vital role in nearly every function of the body, including regulating body temperature, maintaining electrolyte balance, and supporting digestion. The commonly cited recommendation is drinking eight 8-ounce glasses of water per day (known as the “8×8 rule”) is a good starting point, but is a little “one-size-fits-all.” Another way to look at it is about half your bodyweight in ounces. For example, if […]
- [Yoga Poses To Ease Constipation: If You’re Not Moving, Why Would Your Bowels?](https://empowered-physicaltherapy.com/yoga-poses-to-ease-constipation-if-youre-not-moving-why-would-your-bowels/): Constipation can be a frustrating and uncomfortable issue, affecting millions of people worldwide. While diet and hydration are crucial, physical activity (particularly yoga) can also be a powerful tool to stimulate digestion and alleviate constipation. Many yoga poses not only target the digestive system but also strengthen the pelvic floor, which plays a significant role in bowel movements. Doing these yoga poses can help ease constipation, promote healthy digestion, enhance overall well-being, and strengthen the pelvic floor.   Child’s Pose (Balasana) How to Do It: Kneel on the floor, touching your big toes together and sitting on your heels. Separate […]
- [Pelvic Floor Physical Therapy](https://empowered-physicaltherapy.com/pelvic-floor-physical-therapy/): Pelvic Floor Physical Therapy Click to learn more Learn what we treat, our unique method, and how we can help you Prenatal Pelvic Floor Physical Therapy Click to learn more Empower your birth journey with our Prenatal Pelvic Floor Program
- [Lateral Breathing for Pelvic Floor Health](https://empowered-physicaltherapy.com/lateral-breathing-for-pelvic-floor-health/): In the realm of fitness and wellness, breathing techniques often take a backseat to more dynamic movements. However, the way we breathe can significantly impact various aspects of our health, including the strength and functionality of the pelvic floor. Lateral breathing involves inhaling in a way that causes the rib cage to expand outwards to the sides, rather than upwards or forwards. By engaging the diaphragm and promoting rib cage expansion, lateral breathing supports efficient breathing patterns and plays a crucial role in maintaining and enhancing pelvic floor health. Meet Your Pelvic Floor: Your pelvic floor is a group of […]
- [Three Common Myths About Pelvic Floor PT](https://empowered-physicaltherapy.com/three-common-myths-about-pelvic-floor-pt/): Debunking Common Myths About Pelvic Floor Physical Therapy ‌ Pelvic floor physical therapy (PT) is a specialized area of healthcare focused on the muscles, ligaments, and connective tissues in the pelvic region. Despite its importance, it’s often surrounded by myths and misconceptions that may prevent people from seeking the help they need: ‌ Myth 1: Only Women Who Have Had Children Need Pelvic Floor PT FALSE!! Pelvic floor dysfunction can affect anyone—men, women, and even children. Here are some reasons why someone might need pelvic floor PT: ‌ Urinary or Fecal Incontinence: If you experience leaks when you laugh, cough, […]
- [Understanding Pessaries: A Comprehensive Guide to Non-Surgical Pelvic Support](https://empowered-physicaltherapy.com/understanding-pessaries-a-comprehensive-guide-to-non-surgical-pelvic-support/): What is a pessary ? A pessary is a medical device designed to support pelvic organs or treat certain gynecological conditions, such as pelvic organ prolapse or urinary incontinence. It is a removable device that is inserted into the vagina to provide structural support to the pelvic organs, including the uterus, bladder, or rectum, when these organs have descended or shifted from their normal positions. Pessaries come in various shapes, sizes, and materials, and they are fitted individually based on a patient’s specific condition and anatomy. The primary functions of a pessary include: Pelvic Organ Support: Pessaries are used to […]
- [Childbirth Prep Recommendations from Pelvic Floor Physical Therapists](https://empowered-physicaltherapy.com/elementor-1686/): Child birth prep recommendations from Pelvic Floor Physical Therapists See a pelvic floor physical therapist!  Pelvic floor PT’s help during pregnancy to:  learn to relax the pelvic floor (the pelvic floor muscles need to move aside in order to birth a baby) help balance the pelvis to allow baby to spin through the birth canal more optimally resolve and keep away pain during pregnancy teach breathing techniques for aiding in the pushing phase in labor.  Exercise! Exercise is safe during pregnancy (unless there is a medical reason) Keep muscles strong  Stronger heart and blood vessels, better circulation Reduced stress, anxiety, […]
- [Physical Therapist Assistants (PTAs) Are Essential in Physical Therapy](https://empowered-physicaltherapy.com/physical-therapist-assistants-ptas-are-essential-in-physical-therapy/): In the realm of physical therapy, there exists a dynamic partnership that significantly impacts patient outcomes and experiences—the collaboration between Physical Therapists (PTs) and Physical Therapist Assistants (PTAs). PTAs play a crucial role in the rehabilitation journey, providing essential support and contributing to a holistic approach to patient care. Let’s delve into why PTAs are integral to the success of physical therapy and the well-being of patients. Collaborative Patient-Centered Care Patients undergoing physical therapy often benefit from a team-based approach. PTAs work closely with PTs, offering dedicated support that enhances the overall patient experience. This collaborative environment fosters a sense […]
- [Empowered PT Privacy Policy](https://empowered-physicaltherapy.com/1634-2/): Privacy Policy At Empowered Physical Therapy, we are committed to protecting the privacy and confidentiality of our patients’ personal information. This Privacy Policy outlines how we collect, use, disclose, and safeguard your information when you visit our clinic or use our services. Information We Collect: Personal Information: We may collect personal information such as your name, address, email address, phone number, date of birth, medical history, insurance information, and other relevant details necessary for providing pelvic floor physical therapy services. Health Information: As a pelvic floor physical therapy clinic, we collect health information related to your pelvic health, medical conditions, treatment plans, […]
- [Stretches and Mobility](https://empowered-physicaltherapy.com/stretches-and-mobility/): I’d be honored if you would subscribe to my YouTube channel! Follow along for easy-to-do stretches and mobility exercises, or just check it out—no pressure! Ready to commit to yourself? Click here to book now !
- [Pregnancy Modifications for Crossfit Exercises](https://empowered-physicaltherapy.com/pregnancy-modifications-for-crossfit-exercises/): Modify your crossfit exercises for pregnancy   Modifying exercise, particularly CrossFit and weightlifting exercises, when pregnant is critical to reducing your risk for injury. We all want to maintain our fitness and remain competitive. But, the priority during and after pregnancy is the safety and health of both baby and the birthing person. Remember, just because you aren’t in pain or you are still capable of performing in the way you did pre-pregnancy, you may be doing yourself a disservice by setting yourself up for problems down the line, or at the very least some bad habits as you change […]
- [360 Breathing, Piston breathing, and Kegels](https://empowered-physicaltherapy.com/360-breathing-piston-breathing-and-kegels/): Why you should care about how you breathe This is SO IMPORTANT that I spend time teaching this to almost every single one of my pelvic floor and low back pain patients!! Don’t underestimate the importance of breathing! The diaphragm and your pelvic floor work together like a piston. When you inhale, air fills your lungs and your diaphragm descends, increasing your intraabdominal pressure and allowing your pelvic floor muscles to lengthen/relax slightly. When you exhale, your pelvic floor returns to its normal resting state, and if you exhale all the air in your lungs, it can help your pelvic […]
- [Bladder Diary](https://empowered-physicaltherapy.com/bladder-diary/): The purpose of a bladder diary is to document how your bladder functions   A diary can give your therapist an excellent picture of your bladder functions, habits and patterns. At first, the diary is used as an evaluation tool. Later, it will be used to measure your progress on bladder retraining or leakage episodes. Your log will be more accurate if you fill it out as you go through the day. It can be very difficult to remember at the end of the day exactly what happened in the morning. Please do the bladder diary on one weekend day […]
- [Urinary Urge Supression Techniques](https://empowered-physicaltherapy.com/urinary-urge-supression-techniques/): Techniques to avoid leaking for Urinary Urge Incontinence and/or Urinary Urgency   Before we dive head first into Urinary Urge, a little bladder science education: Normal urinating is 8-10 times during waking hours and 0-1 time during sleeping hours. If you are going to the bathroom more frequently than this, or leaking on your way to the bathroom, urge suppression techniques may help. When the bladder wants to empty, it talks to the brain in a wave-like pattern, with the first “wave” or urge more gentle than the next one. The first urge signal should be sent to the brain […]
- [Constipation Quitter](https://empowered-physicaltherapy.com/constipation-quitter/): Quit Constipation and normalize daily bowel movements!   But first, bowel education. There is no “normal” number of bowel movements. Healthy bowel movement frequency can range from three times a day to three times a week. However, full bowels can place an increased strain on the pelvic floor, cause the need for straining to poop, stretch the colon/rectum and decrease the urge to poop, and slow bowel transit time increases the number of “bad” bacteria in the gut. You can think of the gut like a creek; moving healthy water versus stagnant water that has more time to build up algae […]
- [Birth Prep Movement and Stretches](https://empowered-physicaltherapy.com/birth-prep-movement-and-stretches/):  How important is doing stretches while pregnant? Wanting to loosen up for the big day? Perform these movements and stretches 1-3x daily, increasing frequency in the 3rd trimester. Stay within a comfortable range for every movement and be sure to inform your provider if any cause pain.   3D cat Camel with breath work Hip Internal Rotation Mid Pelvis Opener Seated Thoracic Spine Mobility Pelvic Circles for Pregnancy Advanced Balance and Coordination- Step Up to Single Leg Balance with Row 360 Breathing Supported Bridge Pose If any of the following exercises on your back cause any discomfort, nausea, pain, dizziness, […]
- [Overcome Chronic Pelvic Pain](https://empowered-physicaltherapy.com/chronic-pelvic-pain/): How to improve your pelvic pain Chronic pain is defined as pain that lasts longer than 3 months. If  you are suffering from chronic pain and you are ready to overcome it, Watch this short YouTube Video– Lorimer Moseley – Why Things Hurt Listen to this podcast -Hosts Alan Gordon, LCSW (Founder of the Pain Psychology Center) and Alon Ziv respond to the experiences of real chronic pain sufferers and provide techniques based on the latest neuroscience to help listeners overcome chronic pain. Palouse Mindfulness Program -8 weeks free program with the full readings and videos: HERE But we also […]
- [Frequent UTI's ( Urinary Tract infection )](https://empowered-physicaltherapy.com/frequent-utis-urinary-tract-infection/): A urinary tract infection (UTI) is an infection in any part of the urinary system (urethra, bladder, ureters, or kidneys.) The infections typically start in the lower urinary tract, at the urethra and bladder. The most common bacteria that causes the UTI is E. coli, which is found in our bowels (poop) and the surrounding area. It is IMPORTANT to know which exact bacteria you are growing if you have a positive UTI test, so we can best know how to treat it. The below tips are helpful for all UTIs, but are tailored specifically for E. coli infections. UTIs […]
- [Are you having a prolapse?](https://empowered-physicaltherapy.com/are-you-having-a-prolapse/): Do you feel like something is falling out of your vagina? What is Pelvic Organ Prolapse? If so, you might be dealing with a cystocele. In this blog post, we will explore what a cystocele is, its causes, and the various treatment options available. Understanding this condition is crucial for anyone experiencing its symptoms, as it can greatly impact daily life and overall well-being. What is Cystocele? A cystocele is a condition where the bladder descends and protrudes backward into the vaginal canal; this occurs when the supportive ligaments and muscles around the bladder and vaginal wall weaken, resulting in […]
- [How to Use Your Vaginal Dilators](https://empowered-physicaltherapy.com/how-to-use-your-vaginal-dilators/): Painful penetration is never normal. We want you to have all the sex you want, but we never want you to have painful sex. Vaginal dilators are a wonderful tool to help desensitize your nervous system and vaginal tissues. Dilators come in a range of sizes, and we recommend starting with the smallest option and working your way up slowly. Your goal should be to work your way up to the size of your partners penis or desired size of penetration. There is a significant mental aspect to hypersensitivity and it’s important to recognize the mental work that goes into desensitizing these […]
- [Practicing "Holding On" for Loose Bowel Control](https://empowered-physicaltherapy.com/practicing-holding-on-for-loose-bowel-control/): 1. Sit on the toilet and try to hold on for 1 minute before having a bowel movement. Don’t forget to take a watch/ dock in with you! Gradually increase this to 5 minutes. Don’t worry if you’re not able to do this for the first few times, but keep practicing. 2. When you have mastered this, repeat the above but hold on for 10 minutes before having a bowel movement. It may be helpful to take something to read with you. This stage is harder but remember you are on the toilet and therefore “safe”. 3. Once you are […]
- [Lets get down to the nitty gritty of washing your Lady Bits](https://empowered-physicaltherapy.com/lets-get-down-to-the-nitty-gritty-of-washing-your-lady-bits/): Stop using soap on your vagina! You’re most likely doing more harm than you think ! The vagina is a remarkable and self-sustaining organ ( think of a self cleaning oven), with its own built-in mechanisms to maintain a healthy environment. This includes a delicate balance of bacteria and pH levels that protect against infections and other issues. However, many people are unaware that using soap on the vagina can actually be harmful. In this blog post, we’ll explore the reasons why you should avoid using soap on your vagina and what you can do to maintain its health safely. […]
- [Dry Needling vs Acupuncture. What's what?](https://empowered-physicaltherapy.com/dry-needling-vs-acupuncture-whats-what/): Dry Needling vs Acupuncture, what’s the difference? Both dry needling and acupuncture offer valuable therapeutic benefits, and the choice between the two depends on your specific health concerns and personal preferences. If you’re dealing with muscular pain and are seeking a more Western approach, dry needling may be the right choice. On the other hand, if you’re looking for a holistic approach to address various health issues, acupuncture may be the better fit. Always consult with a qualified practitioner to determine the most suitable treatment for your needs.   Dry Needling: A Western Approach to Muscular Pain Dry needling is […]
- [CLINIC CANCELLATION AND REFUND POLICY](https://empowered-physicaltherapy.com/clinic-cancellation-and-refund-policy/): Our Clinic Cancellation and Refund Policy Empowered Physical Therapy is holding your appointment spot for you. We ask that you please cancel or reschedule your appointment more than 24 hours in advance so we can try to get another patient in who might be in need of care. Unfortunately for appointment cancellations or reschedules less than 24 hours in advance notice, we do have a late notice fee of $75.00 if you cannot convert your appointment to a Telehealth visit. Refund Policy: Unfortunately due to Stripe’s (our credit card processor) changes in their refunds policy, we are now charged a […]
- [EMPOWERED PHYSICAL THERAPY BOOKING QUESTIONS](https://empowered-physicaltherapy.com/empowered-physical-therapy-booking-questions/): We know you might have a ton of questions before booking your appointment; maybe you’re excited, or maybe you are experiencing some hesitations or fears. Let us answer some of our most frequently asked questions! What should you wear? Comfortable clothes are perfect. Work out clothes and shoes are ideal. Where is the clinic? Our clinic address is 9015 Vernon Rd Lake Stevens #102. It is directly across the street from Wendy’s. Turn left after the infamous “peanut” roundabout into an industrial park and we are in the first building on the ground floor. We have an Empowered Physical Therapy […]
- [EMPOWERED WELLNESS LOUNGE](https://empowered-physicaltherapy.com/empowered-wellness-lounge/): An exclusive space for you to prioritize self-care, healing, and holistic well-being. We have created an exclusive space within our physical therapy clinic that is all about our valued patients. Our goal is to provide a peaceful environment where you can prioritize healing, self-care, find inner calmness, and reduce stress. Come relax at the Empowered Wellness Lounge! It’s designed your needs in mind, aiming to create a serene oasis where you can relax, rejuvenate, and nurture your holistic health. The Empowered Wellness Lounge allows you access to use any of the following tools and equipment to help with your healing […]
- [AGING AND THE PELVIC FLOOR](https://empowered-physicaltherapy.com/aging-and-the-pelvic-floor/): You are not destined to have pelvic floor dysfunction as you age. As we age, our bodies undergo various changes, including a natural decline in muscle mass and strength. The same process happens to the pelvic floor muscles, which provide support to the pelvic organs, maintain continence, and play a crucial role in sexual function. With age, these muscles may weaken, leading to an increased risk of pelvic floor dysfunction. Hormonal Changes and Pelvic Floor Health: Hormones also play a vital role in maintaining pelvic floor muscle strength. For example, estrogen, a hormone primarily associated with reproductive health in women, […]
- [PERINEAL MASSAGE](https://empowered-physicaltherapy.com/perineal-massage/): Perineal massage helps prepare the perineum for childbirth. The perineum is the area of skin and tissue between the vaginal opening and the anus. The goal of perineal massage is to make this area more flexible and stretchy, which can potentially reduce the risk of tearing or the need for an episiotomy (a surgical cut made to widen the vaginal opening during childbirth). Importance of Perineal Massage: Perineal massage is believed to have several potential benefits, including: Increased elasticity: Regular massage can help the tissues of the perineum become more pliable, making them better able to stretch during childbirth. Reduced […]
- [VULVAR CARE](https://empowered-physicaltherapy.com/vulvar-care/): General vaginal and vulvar care: *VULVA* Yup, let’s go there. Our most intimate parts deserve only the *best* care. – Wash the inner vulva area with water only. You do not need soap. Seriously. Stop it. No soap! Avoid all soap, fragrances, deodorants, bath oils, etc. Warm water only! Or cold water if that’s your jam? – The vulvar and vaginal tissues have a natural moistness that can be dried by using soap and other additives can throw off your pH balance. Do you hear ~yeast infection~? Yeah, let’s avoid those! – Your vagina is like a self-cleaning oven. No […]
- [Why are you constipated? Trick these quick tips!](https://empowered-physicaltherapy.com/are-you-constipated-try-these-quick-tips/): If you are feeling constipated and looking for some relief, definitely check out these Colon and Bowel Health Tips. But first, bowel education. There is no “normal” number of bowel movements. Healthy bowel movement frequency can range from three times a day to three times a week. However, full bowels can place an increased strain on the pelvic floor, cause the need for straining to poop, stretch the colon/rectum and decrease the urge to poop, and slow bowel transit time increases the number of “bad” bacteria in the gut. You can think of the gut like a creek; moving healthy […]
- [HOW TO PREVENT UTI'S NATURALLY AND HOLISTICALLY](https://empowered-physicaltherapy.com/how-to-prevent-utis-naturally-and-holistically/): Let’s find a balance for your system to prevent contracting UTIs entirely. A urinary tract infection (UTI) is an infection in any part of the urinary system (urethra, bladder, ureters, or kidneys.) The infections typically start in the lower urinary tract, at the urethra and bladder. The most common bacteria that causes the UTI is E. coli, which is found in our bowels (poop). It is IMPORTANT to know which exact bacteria you are growing if you have a positive UTI test, so we can best know how to treat it. The below tips are helpful for all UTIs, but […]
- [WHY YOU SHOULD CARE ABOUT HOW YOU BREATHE](https://empowered-physicaltherapy.com/why-you-should-care-about-how-you-breathe/): The diaphragm and the pelvic floor: a coupled relationship. This is SO IMPORTANT that I spend time teaching this to almost every single one of my pelvic floor and low back pain patients!! Don’t underestimate the importance of breathing! The diaphragm and your pelvic floor work together like a piston. When you inhale, air fills your lungs and your diaphragm descends, increasing your intraabdominal pressure and allowing your pelvic floor muscles to lengthen/relax slightly. When you exhale, your pelvic floor returns to its normal resting state, and if you exhale all the air in your lungs, it can help your […]
- [GOING TO THE BATHROOM A LOT? HERE'S HOW TO FIX IT](https://empowered-physicaltherapy.com/going-to-the-bathroom-a-lot-heres-how-to-fix-it/): Fixing urinary frequency and urgency First, a little bladder science education:  Normal urinating is 8-10 times during waking hours and 0-1 time during sleeping hours. If you are going to the bathroom more frequently than this, or leaking on your way to the bathroom, urge suppression techniques may help. When the bladder wants to empty, it talks to the brain in a wave-like pattern, with the first “wave” or urge more gentle than the next one. The first urge signal should be sent to the brain when the bladder is about 1/2 full. A full bladder can hold about 2 […]
- [HOW DO I KNOW IF I HAVE PELVIC FLOOR DYSFUNCTION?](https://empowered-physicaltherapy.com/how-do-i-know-if-i-have-pelvic-floor-dysfunction/): Take the quiz below to find out! The Cozean Pelvic Dysfunction Screening Protocol I sometimes have pelvic pain (in genitals, perineum, pubic, or bladder area, or pain with urination) that exceeds a ‘3’ on a 1-10 pain scale with 10 being the worst pain imaginable. I can remember falling onto my tailbone, lower back or buttocks (even in childhood). I sometimes experience one or more of the following urinary symptoms: Accidental loss of urine Feeling unable to completely empty my bladder Having to void within a few minutes of a previous void Pain or burning with urination Difficulty starting or […]
- [Pelvic Floor Physical Therapy can help you get ready for childbirth](https://empowered-physicaltherapy.com/how-pelvic-floor-physical-therapy-helps-prepare-you-for-birth/): Yes it’s True! As a Pelvic floor physical therapist, I play an integral part from your pregnancy to birth, and from birth to regaining function postpartum. If you’re pregnant, you should already be seeing your pelvic PT! There is no need to wait for pain or dysfunction to seek care. During pregnancy: I help progress the the patient through a pain-free pregnancy (or help decrease or eliminate pain/discomfort that arises). I teach birth positions, make sure they know how to relax the pelvic floor in each position, help them choose birth positions they tolerate best, teach perineal stretching, and teach […]
- [WHAT CAUSES "PELVIC FLOOR DYSFUNCTION?](https://empowered-physicaltherapy.com/what-causes-pelvic-floor-dysfunction/): Can I just start by saying that I absolutely despise the phrase “Pelvic Floor Dysfunction”?   Yup. I said it.   What is Pelvic Floor Dysfunction? “Pelvic floor dysfunction,” or PFD is an umbrella phrase that encompasses anything that can go awry with the pelvic floor. Pelvic floor dysfunction can present as: pelvic pain, difficulty urinating or having bowel movements, urinary urgency, urinary or fecal incontinence, pain with intercourse, groin pain, sacroiliac joint (SI joint) pain, etc. There are SO MANY factors involved in pelvic health, and more often than not, the source of the dysfunction is multifactorial. I like […]
- [WHAT DOES PELVIC FLOOR PHYSICAL THERAPY TREAT?](https://empowered-physicaltherapy.com/what-does-pelvic-floor-physical-therapy-treat/): Pelvic floor physical therapy can help with any musculoskeletal dysfunction in the pelvis, low back, and sacroiliac joint. Let’s talk for a minute about the diagnosis of “pelvic floor dysfunction”. It’s the most generic diagnostic description I’ve ever heard. Imagine if someone told you you had “leg dysfunction”… You’d ask, “What part of my leg? What is the dysfunction?” All it means is that something isn’t working as it should be in the pelvic floor, which you already knew! That’s why you already sought care! (End rant). Pelvic floor “dysfunction” can mean anything from abnormal sensations (pain, discomfort, or lack […]
- [PELVIC FLOOR? WHAT'S THAT??](https://empowered-physicaltherapy.com/pelvic-floor-whats-that/): The pelvic floor is the connection between the legs and the trunk. You can imagine how dysfunction here can alter biomechanics up and down the kinetic chain. Let’s dive deeper. Keep scrolling to learn what the pelvic floor is made up of. Let’s talk anatomy. Everyone has a pelvic floor, (yes, even males!) It consists of multiple layers of muscles that work together to Support our organs To provide muscular (and sphincter) closure/opening to our urethra and rectum Sexual function Skeletal structural support Pressure management Circulation of blood and lymphatic fluid The layers of muscles There are 3 muscular “layers” […]

## Pages

- [Pelvic Floor](https://empowered-physicaltherapy.com/pelvic-floor-pt-at-empowered-physical-therapy/): Pelvic Floor PT at Empowered Physical Therapy Pelvic Floor Physical Therapy Learn what we treat, our unique method, and how we can help you Click to learn more Prenatal Pelvic Floor Physical Therapy Empower your birth journey with our Prenatal Pelvic Floor Program Click to learn more
- [Prenatal Pelvic Floor PT](https://empowered-physicaltherapy.com/prenatal-pelvic-floor/): Prenatal Pelvic Floor Physical Therapy Importance of working with a Pelvic Floor PT DURING your pregnancy: Working with a pelvic floor physical therapist during pregnancy ensures a smoother and more comfortable pregnancy, labor, and birth experience. Why wait for a long rehab when you can prevent?! Our comprehensive program includes: Labor and Birthing Positions: Discover different positions that will help your baby navigate through your pelvis during birth Pelvic Floor Relaxation: We will show you techniques for relaxing the pelvic floor during pushing. Pushing Techniques: Master different ways to push and ensure you know how to coordinate pushing PRIOR to […]
- [Join The Team](https://empowered-physicaltherapy.com/join-the-team/): Join the Team Read below to explore exciting opportunities to become part of our dedicated and passionate staff. WE ARE HIRING We are the premier pelvic floor physical therapy specialty clinic in Lake Stevens, helping people heal from pelvic floor dysfunction and get their lives back. We see a wide range of pelvic dysfunction, from complex pelvic pain to pregnancy and postpartum to athletes. If you’re not trained in pelvic floor yet, no worries – We are proud of the mentorship and training program that we have created. CURRENTLY HIRING: Pelvic Floor Physical Therapist   – 7 patients per day […]
- [Events](https://empowered-physicaltherapy.com/events/): Upcoming Events at Empowered PT​ Scroll to learn about our upcoming (and past) events! Free Swap Party! 📅 Wednesday, December 10th ⏰ 4:00–6:30 PM 📍 9015 Vernon Rd #102, Lake Stevens Bring a bag, take a bag of new-to-you treasures! Free Swap Party! 📅 Wednesday, December 10th ⏰ 4:00–6:30 PM 📍 9015 Vernon Rd #102, Lake Stevens Bring a bag, take a bag of new-to-you treasures! Join us for our annual Women’s & Children’s Swap Party on December 10th, just in time for the holidays! Bring a bag, take a bag (items must fit in 2 kitchen size trash bags […]
- [Contact](https://empowered-physicaltherapy.com/contact/): CONTACT Empowered Physical Therapy PLLC offers in-clinic visits in Lake Stevens and telehealth appointments for patients in the State of Washington. Please reach out if you are in another state, as we have options for you! Call or Text: (425)230-6188, or scroll down to book onlineEmail: info@empowered-physicaltherapy.com Fax (though we do not need a referral to see you!) (425)437-5077  Address: 9015 Vernon Rd #102 Lake Stevens, Washington Hours: We have appointments available Monday – Friday 8:00 am – 4:30 pm, up to 6:15 some weekday evenings, and Saturdays 9:00 am – 12:00 pm Have you followed us on Instagram yet?!? We’re pretty hilarious:   […]
- [FAQs](https://empowered-physicaltherapy.com/faqs/): Frequently Asked Questions Common Questions for Empowered Physical Therapy Where is the clinic located? We’re at 9015 Vernon Rd #102 Lake Stevens, in a big industrial park. You can’t miss our building – it’s the one with a cool mural on the side! After you drive past the ‘peanut’ roundabout, take a left into the industrial park. We are in the first building, and you’ll see a big banner above the entrance. Once inside, our office is on the left! How do I book? You can book directly from our Contact page, call or text (425) 230-6188, click the “Request […]
- [Learn](https://empowered-physicaltherapy.com/learn-about-your-pelvic-floor/): Explore our exclusive learning materials and blog Education is the first step in empowerment. How to use your insurance at Empowered Physical Therapy Can I Use My Insurance at Empowered Physical Therapy? If… Read More empoweredJune 26, 2025 “Is This Normal?”: What We Wish More People Knew About the Postpartum Experience “Is This Normal?”: What We Wish More People Knew About… Read More empoweredFebruary 18, 2025 Back & Neck Pain from Nursing? If you’re a parent, chances are you’ve felt the toll… Read More empoweredFebruary 11, 2025 Holistic Period Pain Relief For many people, period pain is an unfortunate monthly […]
- [Pelvic Floor PT](https://empowered-physicaltherapy.com/pelvic-floor/): Pelvic Floor Physical Therapy As a Pelvic Floor and Women’s Health Physical Therapy team, we treat: Pelvic pain (vaginismus, vulvodynia) Painful intercourse (superficial and/or deep dyspareunia) Coccyx pain (coccydynia) Accidental loss of urine (stress/urge/mixed urinary incontinence) Frequent urination and urinary urgency Painful or difficult urination (dysuria) Pelvic pressure and prolapse Pelvic Congestion Syndrome Difficult or painful  bowel movements Diastasis Recti C-section scars (cesarian scars) And more! How our Team-Based approach works: Your first visit will be with one of our licensed physical therapists, all of whom specialize in the pelvic floor. They’ll create a tailored plan designed to help you […]
- [Meet the Team](https://empowered-physicaltherapy.com/the-team/): Meet the Empowered Physical Therapy Team Hannah Lawrence PT, DPT Pelvic Floor Physical Therapist Hannah Lawrence PT, DPT Pelvic Floor Physical Therapist Dr. Hannah is originally from the Portland, Oregon area and earned her Bachelor’s degree in Kinesiology from Oregon State University. She went on to complete her Doctorate in Physical Therapy in 2020, then moved to Lake Stevens with her husband. She started her career in an orthopedic setting but quickly developed an interest in women’s health after noticing how many people were struggling with pelvic floor issues and not getting the care they needed. That led her to […]
- [Home](https://empowered-physicaltherapy.com/): We are the premier Pelvic Floor Physical Therapy specialty clinic in Lake Stevens. Pelvic Floor Physical Therapy: What is it? Do you need it? Learn more here! FAQS All our frequently asked questions are here! Request an Appointment Book your pelvic floor PT appointment here! Upcoming Events We host classes and events multiple times per month. Don’t miss out on the next one!   What makes our clinic different?      1. Individualized attention Unlike high volume clinics, our appointments are 1 hour and always one-on-one with a licensed Therapist with no use of unlicensed aides. This means you get individualized […]
- [Privacy Policy](https://empowered-physicaltherapy.com/privacy-policy/): At Empowered Physical Therapy, we are committed to protecting the privacy and confidentiality of our patients’ personal information. This Privacy Policy outlines how we collect, use, disclose, and safeguard your information when you visit our clinic or use our services. Information We Collect: Personal Information: We may collect personal information such as your name, address, email address, phone number, date of birth, medical history, insurance information, and other relevant details necessary for providing pelvic floor physical therapy services. Health Information: As a pelvic floor physical therapy clinic, we collect health information related to your pelvic health, medical conditions, treatment plans, […]


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