Exercise to Help Pelvic Prolapse?

BeckyNaturoMommy

I had my 4th baby 3.5 months ago and I have pelvic organ prolapse from my pelvic floor completely give out on me during pregnancy. My prolapse seems to be getting worse, to where my bladder peaks out of…. down there. Are there any exercises that will help with my pelvic floor? Or might I need surgery?

Miss_1999

Hi There Becky! First, I'm SO sorry that you're struggling with POP. I know that has to be difficult. I've been through physical therapy for pelvic floor dysfunction (I am an obstetric fistula survivor) and had severe damage to my sphincter from child birth and two surgeries to repair my fistula- so, I ended up in PT. Even though we didn't/don't have the same injuries, many of the exercises are the same. Doing Kegal exercises are HIGHLY recommended. They don't want you to over do it, either. The main thing about them, is they want you to make sure you're doing them correctly, and not with any leg or thigh muscles, but with the internal muscles, to strengthen and help improve continence.

In physical therapy, I was even given an internal stimulator that was attached to a box programmed by the physical therapist. For 30 seconds, the stimulator would pulse, and I was to do my Kegal exercises and squeeze tightly, and then for 30 seconds while it stopped, I was to rest. I was supposed to do this for 30 minutes, twice daily.

Also, they will tell you that while you're going to the bathroom, if you're able to (or at the very least, each time you go), squeeze tightly, and try to stop the stream of urine while you're urinating. You very well may not be able to do so. Even though I had NO damage whatsoever to my bladder, I was not able to do so in the beginning, either. I kept doing this every time I went to the bathroom, trying to strengthen those muscles, and now, I can do so any time.

I can't say with any certainty whether or not you will or will not need surgery- but I HIGHLY recommend physical therapy if you are able to go. It made a BIG difference for me. I kept up with my exercises and did them at home.

I understand how embarrassing it is to have any type of incontinence issues, living with a fistula, it seemed impossible to feel clean, ever. I'm not sure you're using or checked out Poise pads? But those type of products are made specifically for bladder incontinence and will be more absorbent and help you feel more confident. If you check out their website, they even have something where you can sign up for a free sample.

I will definitely be thinking of you, and if there's anything I can do to help with support or tips, please let me know. Best wishes, and congrats on your newest edition!

blackcoffeeandcherrypie

Kegal exercises. I do three types. One where I squeeze and relax 10 times; one where I squeeze for ten seconds then relax for ten seconds and one where I gradually squeeze harder as I count to ten, with ten being the hardest squeeze, then gradually relax as I count back down from ten, with zero being fully relaxed. Three sets of these, three times a day. It definitely made a difference to my pelvic floor strength.

BeckyNaturoMommy

UPDATE! I've been doing the kegels along with squats and my prolapse is almost gone!!!

MyChocolateDiet

BeckyNaturoMommy wrote: »

UPDATE! I've been doing the kegels along with squats and my prolapse is almost gone!!!

yay!!!!!!!!! KEGELS FTW!

BeckyNaturoMommy

LMAO It wasn't just the kegels. It was also largely the squats too, which is a small victory for me because I've had problems in the past with knee pain associated with squats.

sophomorelove

So good to hear about your success! I just assumed that it's something that comes with pregnancy and there's not much to be done about it.

On the side note. It's probably even more awkward than coming out about my incontinence. Kegels make me so aroused, that there's no way I can do them anywhere unnoticed. It's not even funny. I can't even get through the entire set of exercises. So there's that.

I discovered it when I tried doing kegels during pregnancy as widely recommended but I thought my horniness was due to hormones. So i gave up doing them on a regular basis and now I can't exercise or sneeze without leaking.

mykaylis

when you think your kegels are doing everything you think it can do and it's still not quite up to snuff, you can get weighted balls that you insert into your vagina and you use your pelvic floor muscles to hold them in. kind of like the difference between doing body weight exercises and lifting weights just an idea.

kwjager

Do see a physical therapist who specializes in treating POP! It has helped me unbelievably, and taught me things I'd been doing that were making my problems worse.