What is Prolapse?

Pelvic organ prolapse is when one or more of the organs in the pelvis slip down from their normal position and bulge into the vagina. It can be the womb (uterus), bowel, bladder, or top of the vagina. A prolapse is not life threatening, but it can cause discomfort and have real lifestyle consequences — and it is more common than most women realize.

Signs & Symptoms

When the muscles and ligaments supporting the pelvic organs weaken, those organs can drop lower in the pelvis. Women most commonly notice changes years after childbirth, after a hysterectomy, or after menopause.

There is some suggestion that strong exertion (like childbirth or long-term constipation) as well as declining estrogen levels — which can contribute to weaker vaginal walls — may be involved in pelvic support changes over time.

If you are noticing shifts in pelvic comfort or urinary patterns, that is worth discussing with a healthcare provider.

Yikes, then what?!

For more significant cases, a healthcare provider can walk you through what options may be appropriate. For milder presentations, pelvic floor training and other supportive approaches are often worth exploring first. So — what are those options?

Kegels, Again!

Kegels are the foundation of pelvic floor therapy. We have a whole blog about them, but they are an effective — and widely recommended — way of strengthening the muscles of the pelvic floor, including the vaginal walls. Regular kegel practice is associated with improved pelvic tone, more comfortable intimate experiences, and overall pelvic wellness.

To read more about kegels and get a full 'Vagina Workout Of the Day,' check out this blog!

Pessaries

A vaginal pessary is a device, usually round in shape, that is placed in the vagina and supports the pelvic organs (vagina, uterus, bladder and rectum). It is typically fitted by an Ob/Gyn. They can be left in during sex, and they are often easy to clean, insert, and remove. In conjunction with pelvic floor therapy, pessaries are a good option for those who want a non-surgical approach to managing pelvic support.

There are also surgical pessaries fitted for longer-term use.

What Else Can I Do?

Kegel Exercisers:

There are two kinds of kegel devices. One is a probe that reads you doing kegels and helps train you via games, giving feedback on strength and duration. The other is a stim device that essentially does the kegels for you — think a vaginal TENS machine.

There is a small probe attached to a little device with adjustable levels and timing. These are widely available online at a reasonable price. Most suggest that you try to perform a kegel during the stimulation to help increase the strength and tone of the muscles, as well as bring greater awareness to proper kegel technique.

Hyaluronic Acid:

Vaginal hyaluronic acid is associated with gentle support of vaginal cellular comfort. Many women find it supports vaginal moisture and comfort, particularly when used regularly. Gynatrof is a brand name that is widely available and works to lubricate the vagina internally — in fact, it could even be used as the lube on a stim device!

Vaginal Estrogens:

Estriol is a gentle option many women incorporate into their vaginal wellness routine, especially post-menopause. Research on vaginal estriol and its association with overall vaginal comfort is growing — if you are curious, these are worth a read: study one and study two.

Estriol supports overall vaginal comfort, particularly for women navigating hormonal changes post-menopause. It is a low-dose, topical approach that many women explore in conversation with their healthcare provider.

Prolapse WOD

Whilst we have linked our 'Vagina WOD' (workout of the day) above, there are some additional moves that are particularly useful to explore for pelvic floor support. This is a combination of stretching moves that help relax overly tight muscles in the hips — which can surprisingly contribute to pelvic tension — as well as strengthening moves in the lower abdomen, thighs, and of course, specific types of kegels!

Stretch Moves:

1. Wide leg child's pose
2. Cobra
3. Low lunge
4. Deep squats
5. Bridge
6. Figure 4 Pose

Kegel Moves:

1. Elevators
2. Cat & Cow Kegels
3. 10 x 5 second hold
4. 5 x 10 second hold
5. 20x Pulse
6. Quad-plank kegel x10 (on hands and knees, engage the core, all the way to a kegel — when you do the kegel, lift the knees about 1-2 inches)

Tone Moves:

1. Supine Toe Tap x20
2. Thigh Squeeze x20
3. Bridge x20
4. Hinge x10 (seated with legs straight in front and back straight, then lean back slightly and return to upright)
5. Squats x20
6. Bird Dog x10 per side
7. Fire hydrant x10 per side
8. Banded thigh openers x10 per side
9. Curtsey lunge x10 per side

For more workouts and pelvic floor moves, check out YouTube and other great content like this!