Exercising Safely with a Prolapse
Exercising Safely with a Prolapse
Pelvic organ prolapse (POP) is a common condition affecting many women, particularly after childbirth or during menopause. It occurs when pelvic organs—such as the bladder, uterus, or rectum—descend into or outside the vaginal canal due to weakened pelvic floor muscles and connective tissue.
While this diagnosis can feel limiting, exercise remains a vital part of maintaining overall health and managing prolapse symptoms—when done safely.
Exercises That May Increase Symptom Exacerbation
Certain types of exercise may increase intra-abdominal pressure or place undue strain on the pelvic floor, potentially worsening prolapse symptoms. These movements don’t necessarily need to be avoided entirely, but they should be approached with caution and proper technique.
High-impact activities: Running, jumping, and vigorous aerobics can create repetitive downward pressure on the pelvic organs.
Heavy lifting: Lifting weights or heavy objects without engaging the pelvic floor or using proper breathing techniques can trigger symptom flare-ups.
Traditional abdominal exercises: Sit-ups, crunches, and double-leg lifts often increase intra-abdominal pressure and may contribute to symptom exacerbation.
Unsupported deep squats or lunges: These can strain the pelvic region, especially if performed with poor form or excessive load.
Modifying these exercises or replacing them with pelvic-friendly alternatives can help you stay active without compromising your pelvic health.
Safe and Supportive Exercises for Prolapse
Many forms of movement are not only safe but beneficial for those with POP:
Pelvic floor exercises (Kegels): Strengthening these muscles helps improve support and reduce symptoms.
Low-impact cardio: Walking, swimming, and cycling maintain cardiovascular health without excessive strain.
Core strengthening (with modifications): Bridges and modified planks support the pelvic region when done with proper technique.
Whole body strengthening (with modifications): Increasing overall strength is a key component in managing this condition.
Tips for Exercising Safely
Listen to your body: Stop any exercise that causes discomfort or a feeling of heaviness.
Use proper breathing: Avoid breath-holding; exhale during exertion to reduce pressure.
Engage your pelvic floor: Learn to activate these muscles during movement, especially when lifting or transitioning between positions.
Progress gradually: Build strength and endurance slowly, especially after surgery or a period of inactivity.
Final Thoughts
Pelvic organ prolapse doesn’t mean giving up on exercise—it means adapting your approach. With the right guidance, exercise can be a powerful tool for managing symptoms, improving quality of life, and maintaining independence.
Always consult with a healthcare provider or exercise professional trained in pelvic health before starting or modifying your routine. If you’re unsure where to begin, working with an Accredited Exercise Physiologist can help you create a safe and effective plan tailored to your needs.