Prolapse is when your rectum, uterus, or bladder bulge into your vaginal wall due to weakened
pelvic floor muscles. This can happen when the muscles and connective tissues supporting
these organs become inadequate. You might feel or even see this bulge, and it can lead to a
range of symptoms.
Common Symptoms of Prolapse:
- A feeling of heaviness or pressure in your lower abdomen or vaginal area.
- The sensation that you can’t fully empty your bladder.
- Having to push or maneuver something to urinate or have a bowel movement.
- Urinary incontinence (leakage) or stool incontinence (loss of control over bowel movements).
- Difficulty controlling gas.
- Symptoms may worsen with gravity—standing, jumping, or prolonged walking can make things
feel more pronounced, especially by the end of the day.
How to Decrease Your Risk of Prolapse:
Prolapse typically doesn’t develop overnight. It’s often a result of various factors and conditions,
rather than a single cause. Some common contributors include chronic constipation (leading to
frequent straining), improper lifting techniques, carrying heavy loads, or exercising with improper
breathing (like holding your breath).
Here’s how you can reduce your risk and support your pelvic health:
- Lift with Proper Posture: Use your legs, not your back, and avoid heavy lifting when possible.
- Breathe Properly During Exercise: Avoid holding your breath (known as the Valsalva
maneuver). Instead, focus on steady, controlled breathing. - Eat Fiber-Rich Foods and Stay Hydrated: Consuming plenty of fiber and drinking water helps
prevent constipation, reducing the need to strain during bowel movements. - Consider a Squatty Potty: This device can help you achieve a more natural squatting position
during bowel movements, which can ease the process and reduce strain. - Exercise Regularly: Incorporate exercises that strengthen not only your pelvic floor but your
entire body. This supports overall muscle function and reduces the risk of prolapse.
Can You Reverse Prolapse?
While you may not be able to completely “reverse” prolapse, you can effectively manage and
reduce its symptoms. Many people find that their symptoms improve significantly with the right
strategies and treatments.
Best Practices for Managing Prolapse:
- Consult a Pelvic Floor Physical Therapist: They can create a personalized treatment plan
tailored to your needs. A therapist will guide you through exercises and techniques to
strengthen your pelvic floor and improve muscle function. - Consider a Pessary: This is a device inserted into the vagina to support the pelvic organs. It
can be especially useful while you work with a physical therapist to manage your symptoms.
By adopting these proactive measures and seeking professional guidance, you can alleviate the impact of prolapse and improve your quality of life.
