What can I do to help my Pelvic Organ Prolapse?

We are obviously on a very sensitive topic at the moment and we are so glad you are sticking around to find out this information that we have put together for you.

When you are struggling with a prolapse, the thought of anything strenuous just fills you with dread, right?

The thought of coughing? Lifting something? And dare I say it pooing can just become a MASSIVE deal.

So, we would like to offer you some tips which can hopefully help reduce the stress of when this happens.

Coughing

When we cough, we tend to bend forwards and push down into our stomach, thus pushing onto the prolapse, so we would like you to try this instead.

Sit up tall, tighten your tummy muscles, look straight, place 1 hand on your thigh, whilst you bring the other to your mouth (thinking germ catching) and cough forwards.

The video explains this a bit better as you can see what we mean. This reduces the amount of pressure going into the abdominal cavity and you should all in all feel better?

Give it a try!

Defecating (let’s talk poo!)

We know it’s a not a talked about topic, but I am sorry, we all do it, and sometimes it is harder for some than others so we need to talk about it here.

When you have a prolapse, it can often cause constipation so going to the loo can become quite an ordeal. We want to try to help you make it a bit less of a mission with a couple of tips.

First, you have got to try to relax so just start breathing and relaxing your tummy muscles.

Get into a winning position, the conventional way to sit on the toilet these days is not actually that great for us and doesn’t put things in an easy evacuation position should we say.

Many years ago, we used to squat to poo and in some cultures, they still do and to be honest, that is pretty much a perfect position.

DON’T PANIC WE ARE NOT ASKING YOU TO SQUAT AND POO IN A HOLE!

But could you try to get a little step in your bathroom that goes under your feet to bring the knees a little higher?

You shouldn’t have to strain just sit and relax and things should just slowly begin to work with little encouragement.

Try it and see!

Lifting

We know you must lift sometimes so it’s not something you can completely avoid, but when you do lift could you make some adjustments?

If you are one of our younger ladies with small children and a prolapse, we get it, you must lift the children here and there so if you have a toddler, could you make a game out of it?

You bend down and then both count 1,2,3 and they jump up and you bring them the rest of the way?

Ladies who need to pick up something and no one else is there, could you perhaps, distribute the weight and take smaller loads?

Could you call on a neighbour?

If you do have to lift, then ensure you are bending loads in your legs and tightening your tummy muscles.

Give it a try!

We hope you have found these tips helpful. Let us know how you get on and we will see you next time 😊

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About the Author

Lizzie Duggan

Motivational women’s health and wellness coach, online and offline events and courses, Diastasis recti healing, Core and Pelvic floor strengthening, Soft tissue therapy.

We are two busy Mums who have worked in fitness for over 20 years. We started our Fit Mummy classes almost 10 years ago to help women stay strong and healthy during pregnancy, followed by our popular Mummy Rebuild core rehab courses for once the baby arrived. 

We soon realised that more women needed our help and not just postnatally.  There is a real lack of core rehab options available to help women with prolapse diagnosis, pelvic floor weakness, post abdominal surgery - like hysterectomy - and especially the transition through menopause when symptoms that have not been that bad start to get worse.

Our main focus for core and pelvic floor rehab is to use hypopressives, then to add Pilates and stretches to get the core to function properly again.  

We will support you, motivate you and we have lots of ways to help you keep on track with your rehab but at the end of the day you will need to make a commitment to yourself and your pelvic health to spend some time fixing it.  

However, this doesn't have to take more than 10 minutes a day. Above all, consistency is key to improving these issues.  If you are ready to make that next step and Revive your core and pelvic floor then let's do this.  We have different training options to offer. We understand life is busy and not one option suits. 

 So, if you are ready to get started,  just let us know and we will send you over more information. 

 Exciting times 

Lizzie & Sarah

 

Lizzie Duggan and Sarah St John

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