Pelvic Organ Prolapse & Exercise: Safe Recovery Tips

Pelvic Organ Prolapse (POP) is a common condition affecting many women across Australia, especially after childbirth or during menopause. While it can feel overwhelming, the right guidance and support from our qualified pelvic health physiotherapist, Sangeeta, in Belair can make a huge difference in your recovery and quality of life. At Praxis Rehab Physiotherapy, we are experienced in helping clients safely return to movement, rebuild strength, and manage prolapse symptoms with confidence. This article offers practical, physiotherapist-approved advice on exercising safely after a prolapse diagnosis.

Understanding Pelvic Organ Prolapse

POP occurs when pelvic organs such as the bladder, uterus, or bowel descend from their normal position and push into the vaginal wall. It often results from weakened pelvic floor muscles and connective tissues, commonly due to pregnancy, childbirth, chronic constipation, heavy lifting, or menopause.

Symptoms can include:

• A heavy or dragging sensation in the pelvis

• A visible or felt bulge in the vaginal area

• Bladder or bowel dysfunction

• Discomfort during intercourse

Pelvic floor physiotherapy for prolapse offers effective non-surgical treatment options, including exercise, lifestyle modifications, pessary support, and pelvic floor retraining.

Why Exercise Matters

Exercise, when done safely and under the guidance of a qualified pelvic floor physio, plays a crucial role in:

• Strengthening the pelvic floor

• Supporting bladder and bowel function

• Enhancing posture and breathing patterns

• Promoting tissue healing and hormonal balance (especially postnatal or post-menopausal)

However, not all exercises are suitable. High-impact movements or incorrect core activation can worsen symptoms. That’s why seeking help from your pelvic floor physiotherapist is essential.

Safe Exercises for Prolapse Recovery

Below are some safe and effective exercises that your women’s health physio might recommend:

1. Pelvic Floor Muscle Training (Kegels)

Your physiotherapist will guide you to identify and activate the correct pelvic floor muscles. They may use tools like real-time ultrasound or biofeedback to ensure proper technique. These exercises form the foundation of POP management.

2. Modified Core Exercises

Instead of traditional crunches or planks, you'll work on deep abdominal activation (e.g. transversus abdominis engagement) in positions that reduce downward pressure, such as lying on your back or side.

3. Bridging

With feet flat on the floor and knees bent, lifting the hips helps engage both glutes and pelvic floor muscles. Your physiotherapist will ensure you're breathing correctly and avoiding bracing.

4. Wall Sits & Squats (with support)

These lower body exercises improve leg and glute strength while supporting pelvic stability. Modifications may be required based on prolapse severity.

5. Walking & Gentle Cardio

Low-impact cardio like walking or cycling (with a comfortable seat) helps maintain cardiovascular health and support weight management without straining the pelvic floor.

Exercises to Avoid (Unless Advised by a Physio)

• High-impact aerobics or jumping

• Heavy weightlifting

• Sit-ups and crunches

• Deep lunges or wide squats

• Pilates or yoga poses that increase intra-abdominal pressure

Your pelvic health physiotherapist will personalise your program based on your stage of recovery and prolapse grade.

When to See a Pelvic Health Physio?

If you're experiencing any of the following:

• New or worsening pelvic pressure

• Incontinence during movement

• Uncertainty about how to return to exercise

• Fear of making symptoms worse

• Preparing for or recovering from childbirth or surgery

  
  

A qualified prolapse physiotherapist will offer clinical expertise, compassion, and tailored support.

How Praxis Rehab Can Help?

At Praxis Rehab Physiotherapy, we offer:

• Pelvic organ prolapse treatment

• Personalised exercise programs

• Internal pelvic floor assessments

• Pessary fitting (if needed)

• Coordination with your GP for hormone support (e.g. oestrogen)

We're proud to be one of the leading clinics offering pelvic floor rehab in Belair with a caring, evidence-based approach.

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