Pelvic Organ Prolapse
Frequently Asked Questions and Information
It is important to speak with your doctor before participating in any exercise program. The following is general information for educational purposes. EveryBODY is different and your doctor will be able to guide you on what is safe and appropriate for you.
What is pelvic organ prolapse (POP)?
Why do some women experience pelvic organ prolapse?
Can you heal pelvic organ prolapse?
Is there a list of exercises to avoid?
What is Pelvic Organ Prolapse?
Pelvic organ prolapse (POP) is when the pelvic organs descend down through or towards the opening of the vagina. There are different types of prolapse and different degrees. The three that you may hear about the most are:
Cystocele - Bladder
Rectocele - Rectum
Uterine- Uterus
Women may experience prolapse of a single organ or of multiple organs.
Some studies have shown that up to 50% of women experience some form and degree of prolapse. Although pelvic organ prolapse is not commonly talked about, it is more common than you may expect!
How is it measured?
Your physician will be your go to for a diagnosis and grade. Prolapse is measured in a “grade” which refers to the degree of the organ’s decent. This is done on a scale of 0-4, with 0 being in the normal position and 4 being most severe.
Why do some women experience POP?
Prolapse is due to a weakened pelvic floor. This may be a weakening of the muscles, fascia, ligaments or a combination of these.
The most common causes of POP are pregnancy, labor, and childbirth, however, women who have never given birth may also experience symptoms. Additional factors that may increase the likelihood of prolapse include, long term respiratory conditions, such as asthma, obesity, chronic constipation, heavy physical work or activity, hysterectomy, and family history of POP.
Prolapse is often the result of poor pressure management and putting too much force down onto the pelvic floor. There are additional factors that affect the load on a person’s pelvic floor and therefore can put them more at risk. A person’s individual genetics, nutrition, physical activity, pelvic floor structure, strength of the connective tissue, delivery mechanism (position, c-section, vaginal), perineal tears, steroid use, diabetes (affects peripheral, motor and sensory nerves), menopause (change in hormones and collagen), and genealogical surgery are a few.
Can you heal pelvic organ prolapse?
The short answer is...Maybe!
Some women opt to use a pessary or have surgery, while others seek exercise and pressure management strategies.
Although everyBODY is different, learning to work on deep core exercises and pressure management is important for long term support. According to research, about 58% of women have prolapse reoccurrence after surgery. Could this number improve if these women also began an exercise program that focused on proper breathing and pressure management?
The pelvic floor consists of a variety of muscles that need to work in conjunction to perform properly. When we work together to improve your symptoms, I focus on a full body approach looking at breath work, daily movement patterns, strength building, core muscle strength, and building mindfulness of bearing down.
As moms, we still have to function in everyday life. We have to lift our kids, run to catch them, move quickly and we need our body to be strong enough and ready to take on the challenge of parenthood.
Speak to your physician about your treatment options and what is best for you and your needs.
Is there a list of exercises to avoid?
Not quite!
POP is very unique for each person. This is why it is so important for women to seek out a trainer that is familiar with prolapse and how to support and strengthen the pelvic floor. Use caution when looking at “one size fits all” style rehab programs that do not take into account your specific body, needs, and lifestyle.
When it comes to high impact exercises, such as running or jumping, I prefer to take a progressive approach with clients. We begin exercising where your body is currently able to work safely and progressively load your core and pelvic floor. There are a variety of exercises that you can do to challenge yourself and build muscle, while keeping your pelvic floor health in mind.
As for lifting, heavy is different for everyone. While one person may feel no prolapse symptoms while lifting five pounds, another woman may find it extremely challenging. In addition, just because you can lift heavy loads, doesn’t mean your abs or pelvic floor are ready for it. I work with clients on breathing strategies that support the core and pelvic floor during exercise and throughout life. Becoming mindful of your breathing and when you bear down throughout your day will help you to manage your intra-abdominal pressure.
How do I know if I have POP?
Speaking to your physician about your symptoms would be your first step in getting a diagnosis.
The degree to which a person experiences symptoms varies greatly and may not be related to the grade of the prolapse. For some the symptoms are persistent and for others they come and go.
Some common symptoms include:
Feeling or seeing bulging from the vagina
Pressure, heavy feeling, feeling like something is falling out of the vagina
Incontinence (urinary or fecal)
Difficulty with urinating or defecating, hard time fully emptying bladder
Lack of sensation with sex, sex “not feeling like it used to”, pain with penetration
How can exercise help?
It takes time, dedication, patience... and the right exercises to get results.
breathing
We work together on breathing techniques to ensure you are getting full inhales and that your exhales are going up and out, versus putting pressure down into your pelvic floor.
strength
Building the necessary muscles to help with the demands of everyday life (ex: picking up baby, lifting the carrier, feeding baby, etc) is essential to avoiding pain and injury. Looking at your specific needs and muscle imbalances, I build an exercise program that is uniquely designed to help you build strength, reduce your prolapse symptoms, and feel your best.
lifestyle
We have to train for our lifestyle. If you are a mom lifting heavy toddlers, a waitress on your feet all day, a business woman that is on a screen or sitting most of the day, your needs will vary. I look at your functional movements (picking up kids, getting out of the car, etc.) and how that impacts your prolapse. Working out is only a small percentage of your day, so improving your daily movement patterns will play a big role in the healing process.
**Duvall, S. (2022, February 18). Pregnancy and postpartum corrective exercise specialist 2.0. Core Exercise Solutions. Retrieved March 1, 2022, from https://www.coreexercisesolutions.com/pces/
**Shevener, H. (2021, February 8). Pelvic organ prolapse - 5 considerations for training with pop. Girls Gone Strong. Retrieved March 6, 2022, from https://www.girlsgonestrong.com/blog/articles/5-considerations-training-clients-pelvic-organ-prolapse/