By Dr. Marin Cole, DPT, Physical Therapist at Empower Your Pelvis in Kansas City

Pelvic organ prolapse occurs when the bladder or uterus begins to bulge into the vaginal area, leading to symptoms such as pressure, heaviness, and sometimes even pain. Patients may also experience bladder or bowel issues like urgency, incomplete emptying, or incontinence. Many individuals with prolapse are referred to pelvic floor physical therapy by their urogynecologist or OBGYN as an initial treatment option before considering surgery or medication.

Here are three essential tips that we emphasize with our patients to help manage and prevent pelvic organ prolapse.

1. Exhale on Exertion

When performing movements that require muscle exertion—such as standing up, picking something up, bending over, or getting out of bed—make sure to exhale as you execute the movement. Many people unconsciously hold their breath during these activities, which increases pressure on the pelvic organs and muscles, exacerbating prolapse symptoms. This tip is simple yet easy to forget, so start practicing it now, and it will become second nature over time.

2. Incorporate Yoga Poses

Yoga can be highly effective in reducing pelvic pressure, especially after a long day on your feet or when you start to feel vaginal pressure or heaviness. I recommend these three yoga poses to my patients, as they can be particularly beneficial:

• Legs Up the Wall

• Child’s Pose

• Happy Baby Pose

These poses are great for relieving pressure, but I suggest choosing the one that feels most comfortable and practical for your lifestyle. Aim to hold the pose for 3-5 minutes, at least 1-2 times a day.

3. Strengthen Your Glutes and Hips

Strengthening your glutes and hips can provide additional support to your pelvic floor muscles, which is crucial in managing prolapse. While there are many exercises that can be effective, a good starting point is the bridge exercise. The specific exercises recommended will depend on your current strength, any other musculoskeletal conditions, and the severity of your prolapse. Strengthening these areas can improve stability and reduce symptoms over time.

By incorporating these tips into your daily routine, you can help manage and prevent pelvic organ prolapse. If you have any questions or need personalized guidance, don’t hesitate to reach out to a pelvic floor physical therapist.

Taking proactive steps now can make a significant difference in your pelvic health!

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With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis