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If you've been diagnosed with pelvic organ prolapse, you might be scared to exercise at all. Maybe you're worried that any physical activity will make your symptoms worse or cause more damage. Here's what you need to know: prolapse and exercise can actually work together when you choose the right activities. You just need to learn which workouts are safe and which ones you should skip to protect your pelvic floor.
What Is Pelvic Organ Prolapse?
Pelvic organ prolapse is when your pelvic organs drop down from where they're supposed to be. Your bladder, uterus, or rectum can slip down and press against your vaginal walls because the muscles that hold them up have gotten weak.
Picture your pelvic floor muscles like a supportive sling. When this sling gets stretched out or damaged, it can't hold your organs in place anymore. This causes them to "fall" or bulge downward.
It's actually pretty common - about 1 in 4 women will deal with some form of prolapse in their lifetime. The main reasons it happens are childbirth, getting older, chronic coughing, heavy lifting, and sometimes it just runs in families.
There are three main types you should know about. When your bladder drops, it's called a cystocele. If your rectum bulges forward, that's a rectocele. And when your uterus slips down, it's uterine prolapse.
Some women have mild prolapse and don't even feel it, while others notice obvious symptoms that make daily life uncomfortable. The good news is that there are ways to manage it, including the right kinds of exercise.
What Are Common Signs of Prolapse?
Prolapse symptoms can sneak up on you gradually, and many women brush them off as normal aging or stress. However, recognizing these warning signs early can help you get the right treatment and avoid worsening symptoms.
1. Feeling Like Something Is Falling Out: This is often the first thing women notice - a sensation that something heavy is dropping down inside your pelvis. You might feel like there's a ball or bulge pressing against your vaginal opening, especially when you stand up or walk around.
2. Visible Bulge or Lump: You may actually see or feel a soft lump protruding from your vagina when you're in the shower or using the bathroom. This bulge might come and go depending on your position or activity level.
3. Pelvic Pressure and Heaviness: Many women describe feeling like they're carrying a bowling ball in their pelvis. This uncomfortable pressure often gets worse throughout the day, especially after being on your feet for long periods.
4. Bladder Problems: You might find yourself running to the bathroom more often, having trouble emptying your bladder completely, or experiencing unexpected leaks when you cough, sneeze, or exercise.
5. Bowel Movement Difficulties: Some women need to press against their vaginal wall or perineum to help push out bowel movements. You might also feel like you can't empty your bowels completely.
6. Lower Back Pain: Chronic lower back ache that doesn't seem to have another cause can sometimes be related to prolapse, especially if it gets better when you lie down.It's common for lower back pain to occur frequently during pregnancy.
7. Discomfort During Sex: You may notice pain, pressure, or just a general feeling that something isn't right during intimate moments with your partner.
Can You Work Out With a Prolapse?
Yes, you can work out with a prolapse, and exercise can actually help improve your symptoms when done correctly. Many doctors recommend staying active as part of prolapse treatment. The right exercises, like squats, can strengthen your pelvic floor and core muscles, which helps support your organs better. Low-impact activities like walking, swimming, and modified strength training are usually safe and beneficial.
The key is avoiding exercises that put downward pressure on your pelvic floor. This means skipping high-impact activities like jumping, heavy lifting, and certain intense core workouts that could make your prolapse worse. During your recovery period, additional support like the Momcozy Ergowrap Postpartum Belly Band can provide abdominal compression and lower back support, which may help you feel more comfortable and stable during gentle exercises while your core muscles regain strength.
Your specific situation matters - mild prolapse might allow more activity than severe cases. Some women can continue most exercises with small changes, while others need bigger modifications. Working with a pelvic floor physical therapist is the best way to figure out what's safe for your particular case.
What Exercises Are Safe for Prolapse?
The good news is that there are plenty of exercises you can safely do with prolapse that will keep you fit and may even help improve your symptoms. The best exercises for prolapse focus on strengthening your pelvic floor and core muscles while avoiding activities that put downward pressure on your organs.
Walking
Walking is one of the safest and most beneficial exercises for women with prolapse. It's low-impact, improves circulation, and helps maintain your overall fitness without straining your pelvic floor. Start with short distances and gradually increase as you feel comfortable. You can walk indoors on a treadmill or outdoors - both are equally safe.
Swimming and Water Exercises
Water workouts are excellent because the buoyancy supports your body weight and reduces pressure on your pelvic organs. Swimming laps, water walking, or gentle water aerobics can give you a great cardio workout without the jarring impact of land-based exercises. The water also provides natural resistance to help strengthen your muscles.
Pelvic Floor Exercises (Kegels)
These are probably the most important exercises you can do for prolapse. Kegels strengthen the muscles that support your pelvic organs by tightening and releasing them. To do them correctly, imagine stopping the flow of urine midstream - that's the muscle group you want to work. Hold for 5-10 seconds, then relax for the same amount of time.
Modified Strength Training
You can still lift weights, but you'll need to make some adjustments. Focus on lighter weights with more repetitions, and avoid exercises that require you to hold your breath or bear down. Seated or supported exercises are often better than standing ones. Wall push-ups are safer than floor push-ups, for example.
Gentle Yoga and Stretching
Certain yoga poses can help strengthen your core and pelvic floor while improving flexibility. Focus on poses that don't involve inversions or deep twisting. Cat-cow stretches, child's pose, and gentle spinal twists performed lying down are usually safe options.
Stationary Cycling
Riding a stationary bike or recumbent bike provides good cardiovascular exercise without the bouncing that comes with regular cycling. The seated position also reduces pressure on your pelvic floor compared to upright activities.
What Activities Should You Avoid With Prolapse?
When you have prolapse, certain exercises can make your symptoms worse by putting extra pressure on your already weakened pelvic floor. Knowing which activities to skip can help prevent your condition from getting worse and reduce uncomfortable symptoms.
High-Impact Exercises
Running, jumping jacks, burpees, and plyometric exercises create a lot of downward force on your pelvic organs. Each time your feet hit the ground, the impact travels up through your body and puts pressure on your pelvic floor. This repeated jarring can worsen prolapse symptoms and cause your organs to drop further.
Heavy Weightlifting
Lifting heavy weights, especially overhead or while standing, forces you to hold your breath and bear down. This increases abdominal pressure dramatically and pushes your organs downward against your weakened pelvic floor. Deadlifts, squats with heavy weights, and overhead presses are particularly problematic.
Intense Core Workouts
Traditional sit-ups, crunches, planks, and leg lifts can actually make prolapse worse. These exercises increase pressure in your abdomen and push your organs down instead of lifting them up. The "no pain, no gain" approach definitely doesn't apply to core work when you have prolapse.
Contact Sports
Activities like basketball, soccer, tennis, and volleyball involve sudden stops, starts, and impacts that can strain your pelvic floor. The unpredictable movements and physical contact make it hard to protect your pelvic area from sudden pressure changes.
Trampolining and Gymnastics
Any activity that involves bouncing or being airborne puts tremendous stress on your pelvic floor when you land. Trampolines, gymnastics, and even some dance classes with lots of jumping should be avoided to prevent worsening your prolapse.
Breath-Holding Exercises
Any workout that encourages you to hold your breath while exerting force is problematic. This includes certain types of strength training, some yoga poses, and breathing techniques that involve bearing down. These activities increase internal pressure and work against your pelvic floor recovery.
Prolapse and Exercise: Frequently Asked Questions
Q1: Can I Lift Weights With Prolapse?
Yes, you can lift weights, but keep them light. Use weights you can lift easily for 12-15 reps instead of heavy ones. Don't hold your breath while lifting - breathe out when you push or pull. Sit down or lean against something for support rather than standing. Skip heavy squats and deadlifts since these put too much pressure on your pelvic area.
Q2: Is Running Okay With Prolapse?
No, running isn't a good idea with prolapse. Every time your feet hit the ground, it pushes your organs down more. This can make your symptoms worse and cause more damage. Try walking, swimming, or using an elliptical instead - you'll still get great exercise without the pounding.
Q3: Can a Pessary Help With Prolapse?
Yes, a pessary can really help. It's a small device that goes in your vagina to hold up your organs so they don't feel like they're falling out. Many women feel much better and can do more activities when they're wearing one. You'll still need to avoid jumping and heavy lifting, but it can make exercise much more comfortable.
Q4: Does Sitting Worsen Prolapse?
Sitting doesn't make prolapse worse - it actually feels better than standing for many women. But sitting all day long can make your muscles weak, which isn't good for prolapse. Get up and move around every hour or so, and try doing some Kegel exercises while you're sitting to keep your pelvic muscles strong.
Making Prolapse and Exercise Work Together
The bottom line is simple: prolapse and exercise can work together when you know what to do and what to avoid. Choose activities that make you feel strong without making your symptoms worse. If you're unsure about any exercise, don't risk it - get advice from someone who knows about pelvic floor health. Additionally, using a recovery belly band can provide extra support for your core and pelvic floor.You deserve to stay active and feel confident in your body, so start with safe exercises today.
