Navigating Pregnancy With Prolapse
Navigating pregnancy with pelvic organ prolapse can be challenging, but with the right guidance and support, you can maintain an active and healthy lifestyle throughout this period. MOVE with The Mama Physio, an online Pilates app created by Jess Jenkins, Women's Health Physiotherapist and Pilates instructor, offers specialised programs to assist you during this journey.
Understanding Prolapse During Pregnancy
Pelvic organ prolapse occurs when the pelvic floor muscles weaken, causing the pelvic organs to descend into or outside the vaginal canal. Pregnancy and childbirth are significant risk factors, with nearly 50% of women who have been pregnant experiencing some form of prolapse.
You might notice that your prolapse symptoms, like heaviness, become more noticeable during pregnancy. This happens due to a mix of pregnancy hormones that soften and lengthen the pelvic floor, the added load on your pelvic floor, and changes in movement patterns. However, while symptoms can feel more pronounced (especially in the first and third trimesters), this doesn’t necessarily mean your prolapse is worsening.
Alongside the workouts and education videos in the MOVE Pregnancy Program, I highly recommend working with a Pelvic Health Physio throughout your pregnancy to help you stay on top of your pelvic floor health.
Managing Prolapse Symptoms
To alleviate symptoms and support your pelvic floor during pregnancy, consider the following strategies:
Engage in Safe Exercises: Participating in tailored exercise programs can strengthen your core and pelvic floor muscles, reducing the strain on these areas. MOVE with The Mama Physio offers specialized weekly programs for pregnancy, postpartum, fitness, and pelvic health, allowing you to exercise confidently and safely.
Practice Pelvic Floor Exercises: Regular pelvic floor exercises, also known as Kegel exercises, can help maintain muscle tone and function, potentially reducing prolapse symptoms. MOVE provides evidence-based workouts and educational videos to guide you through these exercises effectively.
Learn how to lift your other children properly: It isn’t always feasible to avoid lifting other children so it’s best to learn how to do it properly! Firstly start by teaching older children to be more independent. For example how to climb in and out of the car. When you need to lift them, if they can, I would ask them to climb up onto a chair or couch, so you aren’t bending right down to the floor to lift them up.
Maintain Proper Posture and Breathing: Being mindful of your posture and practicing correct breathing techniques can minimize unnecessary pressure on the pelvic floor. MOVE's on-demand workout library includes classes that focus on posture and breathing, supporting your overall pelvic health.
Rest in a horizontal position: Prolapse symptoms can feel more intense after a day of being on your feet or engaging in physical activity. If possible, try to incorporate some 'horizontal time' into your day. This involves resting off your feet and gently elevating your pelvis with cushions or bolsters for support.
Consult a Women's Health Physiotherapist: Working with a qualified physiotherapist can provide personalized guidance and support. To book in with me, or to find another physio closer to home, check my “Find a Physio” page HERE.
Empower Your Pregnancy Journey
Staying active and informed during pregnancy is crucial, especially when managing prolapse. MOVE with The Mama Physio is designed to support you every step of the way, offering:
Specialized Programs: Weekly programs focused on pregnancy, postpartum recovery, and pelvic health.
On-Demand Workouts: Access to over 100 Pilates classes catering to all fitness levels, allowing you to choose workouts that suit your mood and energy.
Expert Guidance: Evidence-based workouts and educational videos crafted by a Women's Health Physiotherapist.
You can join today with a FREE seven-day trial, gaining access to all programs without any lock-in contracts. Designed by a Pelvic Health Physio and Pilates Instructor, MOVE allows you to work out anytime, anywhere, supporting your health and well-being throughout your pregnancy journey.