Pelvic organ prolapse, when one or more of the organs located in the pelvic area fall below their normal position they can often bulge into the vagina. Thankfully, this isn’t a life-threatening condition. But it can be a life-altering condition that has numerous negative impacts on a woman’s physical and mental wellness. Women with this condition frequently report issues such as: decreased sexual satisfaction, impairments in activities of daily living, poor body image, depression, anxiety, and many other negative emotions—not to mention a wide range of uncomfortable physical symptoms!
For what it’s worth, pelvic organ prolapse is also a lot more common than people realize. A recent paper published in the peer-reviewed journal PLOS One notes that up to 50 percent of women will develop some degree of pelvic organ prolapse at some point in their lifetime! Here are four things I wish all of us knew that can help us avoid this common women’s health concern:
1. Practice Lifestyle Habits That Support Healthy Bowel Movements
Chronic constipation and straining are major factors that increase the risk of pelvic organ prolapse or make it worse. To help you “go” better, make sure to:
- Drink plenty of fluids (a general rule is to drink about half your body weight (pounds) in ounces. For example if you weigh 150 pounds try to drink around 75 ounces of fluid. Ideally, most of what you drink is water))
- Eat a high-fiber diet (aim for around 25 grams of fiber per day)
- Put your feet up on a stool or lean forward while sitting on the toilet
- Exhale through your bowel movement—don’t hold your breath or “bear down”
2. Maintain a Healthy Weight
Being overweight is associated with an increased risk of prolapse. It’s well-worth the investment of your time and resources to maintain a healthy weight via sustainable lifestyle habits such as staying physically active, eating a nutrient-densediet (with plenty of fiber, remember!). Additionally, getting a good night of sleep is necessary for your body to heal as it helps with your metabolism.
3. Exercise Your Body and Your Pelvic Floor
General exercise—including aerobic conditioning and strength training—helps you maintain a healthy body weight and even regulate your digestive system, both of which can prevent pelvic organ prolapse. For an even greater preventive benefit, try adding specialized exercises and stretches to improve the strength, alignment, and coordination of your core and pelvic floor muscles.
By the way: kegels might be a good start, but that usually isn’t the only piece of the puzzle when it comes to good pelvic floor function. A pelvic floor physical therapist can help you figure out the ideal pelvic health routine for your unique needs.
4. Seek Help As Soon As You Notice or Suspect Symptoms
Early treatment of pelvic organ prolapse can help improve outcomes. That’s why I encourage all women to learn about pelvic organ prolapse and be aware of the common signs and symptoms, including:
- A feeling of pressure or heaviness in the lower abdomen and genitals
- A dragging, fullness, or bulging sensation in the vagina (some women say it feels like sitting on a small ball or having a tampon that’s about to fall out)
- Sexual dysfunction, including decreased vaginal sensation, difficulty achieving orgasm, and painful sex
- Lower back pain, especially back pain that increases the more active you are or that is worse by the end of the day
- Difficulties while urinating or having bowel movements, including incontinence, constipation, and increased frequency
If any of these symptoms sound familiar, reach out to a trusted health care provider (such as trusted and seasoned urogynecologist) right away who can help you figure out your next steps. In my professional opinion, taking a proactive approach to your health is especially important when it comes to pelvic organ prolapse, because many women deal with feelings of embarrassment or shame over their symptoms and fail to seek out treatment because of this. I wish I could wave a magic wand and make all those feelings disappear!
If you’re struggling, please know that you deserve help—and that even if you can’t completely avoid pelvic organ prolapse, a skilled pelvic floor physical therapist can help you stop it from getting worse and help you heal sooner.
Pelvic Organ Prolapse Treatment in Bethesda, MD and McLean, VA
Do you have signs and symptoms of pelvic organ prolapse? Contact ITR Physical Therapy today at 301-770-7060 to schedule an appointment with our experienced Bethesda and McLean pelvic floor physical therapy team!