Move Smarter, Feel Better: Living with Pelvic Organ Prolapse

What is pelvic organ prolapse?

Pelvic organ prolapse (POP) happens when one or more of your pelvic organs, such as your bladder, uterus, or rectum, move downward and press against the walls of the vagina. This occurs when the muscles, ligaments, and connective tissues that support these organs become stretched or weakened. Prolapse is very common, especially after pregnancy and childbirth, during and after menopause, and as we get older. Many people have some degree of prolapse, and not everyone has symptoms.

How can I manage my prolapse?

The good news is that many people successfully manage pelvic organ prolapse without surgery. By combining pelvic floor exercises, breathing techniques, and strategies to manage pressure on the pelvic floor, many people can continue doing the activities they enjoy while reducing their symptoms. Below are six simple strategies that can help.

1Learn to strengthen and relax your pelvic floor

Your pelvic floor muscles act like a supportive hammock for your pelvic organs. When they are working well, they help support your bladder, uterus, and bowel. A pelvic floor physiotherapist can put together an exercise program tailored to your specific needs and goals, this may include strengthening exercises, relaxation techniques, coordination exercises, and breathing exercises.

2Breathe during everyday activities

Holding your breath increases the pressure inside your abdomen, which can put extra strain on your pelvic floor. Try to:

• Practise deep diaphragmatic (“360°”) breathing
• Breathe out when lifting, standing up, pushing, or doing something difficult
• Avoid holding your breath during exercise

3Reduce pressure on your pelvic floor

Everyday activities naturally increase pressure inside your abdomen. Learning how to manage this pressure can help reduce your symptoms:

• Breathe out during lifting or other strenuous activities
• Lift with your legs rather than your back
• Hold heavier objects close to your body
• Break heavy loads into smaller trips whenever possible
• Avoid holding your breath

4Keep moving

Exercise is one of the best things you can do for your overall health and does not need to be avoided because of prolapse. Good options include walking, swimming, cycling, strength training, and yoga (with modifications if certain positions make your symptoms worse).

5Avoid constipation

Straining during bowel movements puts extra pressure on your pelvic floor. To help prevent constipation:

• Drink plenty of water
• Eat enough fibre
• Don't ignore the urge to have a bowel movement
• Place your feet on a small stool while on the toilet so your knees are higher than your hips
• Breathe out instead of holding your breath during a bowel movement

6Maintain a healthy weight

Carrying extra body weight can increase pressure on your pelvic floor. If appropriate for you, regular physical activity and healthy lifestyle habits may help reduce prolapse symptoms over time.