Allison Oswald is a pelvic floor expert in Los Angeles who's empowered countless women to heal and connect with their bodies through her digital studio. She offers personalized programs and support throughout all stages of life, from prenatal care to menopause. For nearly two decades, Allison has been passionate about helping women understand and care for this core part of their well-being. We sat down with Allison to learn why caring for our pelvic floor matters — and to get some tips on how to do it at home.
Tell us about yourself — how did you get into pelvic care as a specialty?
I am a mom of three young boys married to my college sweetheart. We live in Los Angeles, where we both went to school, and I am coming up on 18 years of being a pelvic physical therapist. Once I got my doctorate in physical therapy, I knew immediately that I wanted to specialize in the niche of pelvic health. After working in an outpatient clinic and then having my own studio for over 10 years, I have recently shifted to an entirely digital studio where I offer education, practices and exercise to support pelvic health across the lifespan. This newer venture continues to grow and morph to give women the tools they need to heal, connect, understand and even prevent pelvic floor dysfunction in the comfort of their home and at their own pace.
What exactly is pelvic care?
Pelvic care encompasses so much, and is commonly introduced during pregnancy and postpartum. However that is not the only population of clients it's appropriate for! Consider pelvic care as anything having to do with sexual function, urinary and bowel control, prolapse, low back pain, abdominal separation, fertility, and more. Though many of these conditions have a multitude of contributing factors, the pelvic floor is an important piece of the puzzle.
What makes pelvic care so important?
Pelvic care is so important because it has 5 major functions that are essential for overall well being:
-Sphincter function, which controls bowel and bladder.
-Support function, which refers to its role in supporting the pelvic organs (ie. bladder, uterus and rectum).
-Stability function, which refers to its part as a core stabilizing muscle group.
-Sexual function, which refers to its connection for someone to have pain free penetration as well as its role in pleasure.
-Sump function, which includes its role in the lymphatic system and circulatory system.
How does working on the pelvic floor support pregnancy, birth and postpartum care?
The pelvic floor is hugely impacted by, and therefore important for pregnancy, birth and postpartum. With the shifts in hormones, weight, blood flow and more, the pelvic floor works hard during pregnancy and is more susceptible to dysfunction. During birth, if delivering vaginally, these muscles need to stretch tremendously in order to deliver a baby. Therefore it is helpful to know how to lengthen these muscles to prevent tearing and learn effective pushing strategies. Postpartum, women need to heal from the pregnancy and the delivery, this can look different for everyone, but beyond healing it is crucial to develop a connection with this muscle group postpartum to prevent pelvic floor dysfunction down the road.
Is it for everyone? Should we all be working on our pelvic care?
Yes! And by working, I would focus on understanding the role your pelvic floor plays in your day to day life, as well as how to connect with it during exercise. Simple things like using the bathroom properly, lifting without pushing down on your pelvic floor and learning how to breathe into your diaphragm, can all have a hugely positive impact on your pelvic floor health.
What are some things we can we do at home to support our pelvic floor?
There are many tools on the market now for pelvic floor exercises, some of which I really like and think can be a wonderful adjunct to physical therapy. But I find that these tools work much better with solid education and a tailored program for the person using them. I have had so many clients over the years intimidated to even use the tools they've purchased, or have been using them improperly. Once they understand more about their body and how it will support them, the success rate goes way up.
What does a typical day look like for you? What’s your morning routine?
Well, you caught me in the early weeks of summer, chauffeuring kids between camps – life's been a bit hectic lately, to say the least! But even amid the chaos, I prioritize a few key routines. I wake up before the kids for my morning pages and warm lemon water. I also squeeze in some stretching or foam rolling to help my body wake up. Then, it's supplement time – I take them with my lemon water, otherwise they'd end up forgotten in my pocket by the end of the day. (My current lineup includes Perelel's Daily Trio, UDEA's Mood Pill, Seed's probiotic, and nightly magnesium. I stick with these consistently, occasionally adding others based on my naturopath's recommendations.)
What are your favorite wellness hacks?
My favorite things right now are my LMNT electrolyte packets — I can't drink my water without them and feel like they really quench my thirst. I make a smoothie every morning with my Be Well By Kelly protein powder, which just starts my day off right and is the only way I'm able to get enough protein. My daily walks are both mentally and physically my time to feel connected with nature and check in with myself — I'm a different person when I skip them. I practice morning pages from The Artist’s Way, which were described to me as "taking out the mental trash each day", and I couldn't agree more. Writing it out on three pages every morning, even on days when I don't know what to write, makes me feel so much lighter. We also installed an infrared sauna in our garage 4 years ago and it is my happy place to dry brush, decompress and meditate.
I don't often wear much makeup, so getting my lashes tinted and brows laminated is really important to me. Liliana Felleti is the best, she makes them look so natural and it keeps me feeling fresh. I also really love spending an evening at the Surya Spa in Santa Monica. The massages are next level and I leave feeling like I'm floating.
Want to work with Allison? Find her digital studio, pelvic floor resources and much more at her website, www.allisonoswald.com.