“The Truth About Prolapse: What Your Pelvic Floor Wants You to Know”
Let’s talk about prolapse. I know, it’s not exactly a conversation starter at your next brunch, but trust me—it’s a conversation we need to have. Whether you’re postpartum, pre-menopausal, or just noticing that something feels off down there, I’m here to tell you that prolapse is not the end of the world—or your active life.
As a pelvic floor physical therapist (and a huge believer in empowering women to live their strongest, healthiest lives), I’ve worked with countless women who’ve been blindsided by the word “prolapse.” Maybe you heard it for the first time from your doctor, or you’ve started googling things like “why does my vagina feel heavy?” Either way, take a deep breath—because you are not alone, and this is something we can fix together.
What Is Prolapse, Anyway?
Prolapse happens when the pelvic organs (your bladder, uterus, or rectum) start to shift out of their normal position and push into the vaginal canal. Essentially, your pelvic floor is saying, “Hey, I could use a little help here!”
There are different types of prolapse:
Cystocele (bladder prolapse): Your bladder is pressing into the front of your vaginal wall.
Rectocele (rectal prolapse): The rectum is making an appearance through the back of the vaginal wall.
Uterine prolapse: Your uterus is descending, making its way downward.
What does this feel like? Some describe it as a heaviness or pressure, almost like something’s “falling out.” For others, it might show up as difficulty with bowel movements, bladder issues, or just a general feeling of discomfort “down there.” Sounds fun, right? (But trust me, it’s manageable.)
Here’s What I Want You to Know About Prolapse
First, let’s get one thing straight: Prolapse doesn’t define you, and it certainly doesn’t mean you’re broken. In fact, prolapse is way more common than most people realize, especially after pregnancy, childbirth, or during menopause.
Here’s the real kicker—prolapse doesn’t mean you have to stop moving, exercising, or doing the things you love. And please, do not let anyone tell you that surgery is the only solution. Your body has the ability to heal and strengthen if you give it the right tools.
Step 1: It Starts with Breath
Let’s start at the foundation—the breath. Breathing properly is one of the most overlooked parts of pelvic health. You see, the way you breathe has a direct impact on your pelvic floor. Deep, diaphragmatic breathing (that beautiful belly-breathing where your ribs expand and your core softens) can reduce the pressure on your pelvic floor and help re-establish core stability.
When we breathe well, we create an environment for healing. So, let’s take a breath together. Inhale through your nose, expand your ribcage, let your belly rise. Exhale, and let your pelvic floor relax. Yes, even your pelvic floor needs downtime!
Step 2: Get Moving—The Right Way
Now, here’s something I hear a lot: “But Vanessa, can I still work out?” The answer is YES! But—and this is important—we need to be smart about it.
High-impact exercises (think running or heavy lifting) might need to take a backseat for a bit while we work on core strength and pelvic floor support. Instead, we focus on exercises that engage the deep core muscles without putting excess pressure on the pelvic floor.
Some of my favorite go-to moves for prolapse recovery include:
Core breathing: Connecting breath to movement to help build deep core strength.
Bridge lifts: Great for activating the glutes and engaging your pelvic floor.
Side-lying leg lifts: A low-impact way to strengthen the hips and improve pelvic alignment.
Remember, the goal is not to avoid movement—it’s to move in a way that supports healing. Exercise is your friend, and a strong, functional core is going to be key to managing prolapse long-term.
Step 3: Pessaries and Support Systems
If you’re dealing with more advanced prolapse, we might talk about using a pessary. A pessary is a small, flexible device inserted into the vagina to help support the pelvic organs. Think of it as giving your pelvic floor a little helping hand when things feel a bit too heavy.
Pessaries aren’t for everyone, but for some women, they can be a game-changer. We’ll discuss whether it’s right for you, but rest assured—there are options that don’t involve surgery, and they’re a lot less intimidating than they sound.
Step 4: Embrace the Process
Here’s the truth: Healing from prolapse takes time, patience, and consistency. But it’s entirely possible. The key is understanding that your body is capable of adapting and recovering when given the right conditions.
Prolapse isn’t a life sentence; it’s simply a signal that your body needs some extra attention and care. And as your pelvic floor PT, I’m here to help guide you through that process, step by step.
Step 5: Don’t Be Afraid to Ask for Help
Prolapse can feel overwhelming, but you don’t have to go through it alone. If you’re feeling stuck, frustrated, or just unsure of where to start, reach out. I’m a huge believer in the power of education, and I’m here to make sure you have all the tools you need to feel strong and supported in your body.
So, whether you’ve just noticed a little extra pressure or you’ve been dealing with prolapse for years, know this: There is hope. Your body is amazing, and with the right approach, you can absolutely regain strength, function, and confidence.
Let’s take it one breath, one movement, one step at a time—together.
Yours in pelvic health,