Understanding Pelvic Organ Prolapse and the Path to Pelvic Health Empowerment
Pelvic organ prolapse (POP) is a topic that many of us might shy away from discussing, but it is crucial for our health and well-being. Let's face it—the idea of "something falling out" of our bodies can be unsettling and embarrassing! But as a women's health exercise physiologist, I've had the privilege of empowering women by transforming something scary into conversations of empowerment that motivate action for our own well-being. This post is your guide to understanding POP, learning to spot the signs, and taking proactive steps toward improving your pelvic health.
What is Pelvic Organ Prolapse (POP)
POP occurs when pelvic organs, such as the bladder, uterus, or rectum, slip down from their usual position. These organs are normally held up by the pelvic floor, an intricate network of muscles and tissues. When these structures weaken, the organs can descend into or out of the vaginal opening.
Why does this matter? Because knowing how to prevent and manage POP can significantly improve your quality of life.
Why is this topic important?
Many women assume that POP is something that only happens to women in their golden years or after multiple pregnancies, but that's not the case. The conversation around pelvic health provides us with relief, mobility, and the confidence to engage in activities that we love without fear or embarrassment.
Understanding the Role of Pelvic Floor in Women's Health
Ladies, honestly, the pelvic floor is like an unsung hero in the story of our bodies. It supports our organs, maintains continence, and plays a key role in core stability. Think of it as a hammock holding your pelvic organs snugly inside. When this "hammock" becomes weakened due to various factors, it struggles to support these organs, and POP can develop.
The pelvic floor doesn't just impact physical well-being; it's also closely tied to emotional health. When it's working well, it makes activities like exercising, laughing, and intimate moments a breeze—literally!
Factors Contributing to Pelvic Organ Prolapse
POP doesn't discriminate. While childbirth, especially vaginal delivery, is a significant factor, it's not the only cause. Here are other contributing factors:
Weight: Excess weight puts additional pressure on your pelvic floor.
High-Impact Sports: Athletes in sports such as running or gymnastics often stress this region.
Lifestyle: A sedentary lifestyle can lead to muscle atrophy, while poor lifting techniques can strain the pelvic regions.
Chronic Conditions: Chronic coughs or constipation can lead to a weakened pelvic floor.
Hormonal Changes: Declines in estrogen, particularly during menopause, affect pelvic muscle strength and elasticity.
Understanding these factors empowers us to make informed lifestyle changes that preserve our pelvic health.
Signs and Symptoms of Pelvic Organ Prolapse?
I know you have been wondering, so here it is- the signs of POP can vary from subtle to more noticeable symptoms. Symptoms may include:
A feeling of heaviness or fullness in the pelvic area
A sensation of "something falling out" from the vaginal opening
Urinary incontinence or increased frequency
Difficulty with bowel movements
Discomfort during physical activities or intimacy
Recognising these symptoms early can lead to preventive measures or early interventions that stop POP from affecting your lifestyle. If you notice these symptoms, consult either with your doctor or a women’s health physiotherapist for the correct diagnosis.
Prevention Strategies and Lifestyle Adjustments
Ladies, it’s time to take proactive control! Here's how:
Pelvic Floor Exercises: The gold standard for pelvic health exercises. They involve contracting and relaxing the pelvic floor muscles, strengthening their grip.
Maintain a Healthy Weight: Reducing excess weight decreases pressure on the pelvic region.
Stay Active: Perform all types of exercise with the correct breathing and techniques.
Mindful Lifting: Pay attention to posture and core support when lifting, avoiding heavy or improper lifting techniques.
Hydration and Fibre: Relieve constipation concerns with a diet high in water and fibre.
Learning to incorporate these practices is key. But for a tailored regime, consider seeking advice from a women's health exercise physiologist like me!
The Importance of Open Discussion and Breaking Myths
OK so let's debunk some myths:
Caesarean Sections Always Prevent POP—False! While C-sections avoid vaginal trauma, they don't mitigate all risks.
Not Giving Birth Eliminates POP Risk—Incorrect. Other factors can still contribute significantly to POP.
Starting the conversation makes us all aware of the preventable measures and treatments available. Empowering ourselves through knowledge changes the narrative from fear to action, encouraging open discussions at any age or stage of life.
If you suspect POP, or even want to prevent it, seek expertise:
Women's Health Physiotherapists focus on pelvic examinations for an accurate diagnosis, pelvic floor exercises and recommendations on pessary fittings.*
Women's Health Exercise Physiologists create customised plans, providing the right exercises for recovery and prevention, setting you on the path back to activities you love. Many don't realise that everyday activities such as lifting children, carrying groceries, walking long distances, or doing housework can contribute to discomfort if the pelvic floor and core are not adequately supported. These actions, though benign on the surface, can place undue stress on a weakened pelvic structure, especially when repeated or executed with poor form.
Returning to daily activities without discomfort requires a comprehensive approach to strengthening the entire body. Whole body strengthening focuses on promoting balance and resilience across all muscle groups, not just the pelvic floor. Engaging in a program that targets abdominal strength and emphasises proper breathing techniques can significantly reduce the strain exerted on the pelvic organs during physical activities.
Developing a stronger core not only enhances posture but also distributes physical exertion more evenly throughout the body. Correct breathing techniques, such as diaphragmatic breathing, help avoid increased pressure on the pelvic floor by promoting relaxation and appropriate muscular engagement during exertion. Adopting these practices enables you to manage your daily tasks comfortably and confidently, reinforcing a stable and healthy pelvic foundation.
*Understanding pessaries and their use
A pessary is a medical device inserted into the vagina to provide support for pelvic organ prolapse (POP). It is typically made of silicone or latex, shaped to fit comfortably within the vaginal canal, and comes in various shapes and sizes to address specific needs. The primary goal of a pessary is to help alleviate the symptoms of POP by providing structural support to the vaginal walls and pelvic organs, reducing discomfort or incontinence.
Healthcare professionals such as gynecologists or specially trained women's health physiotherapists are responsible for fitting pessaries. They conduct a comprehensive assessment to determine the correct size and type of pessary, ensuring both comfort and effectiveness. Regular follow-ups are essential to monitor its fit and function, making any necessary adjustments. Pessaries offer a nonsurgical treatment option, empowering women to manage POP while potentially delaying the need for surgery. Surgery is an option in severe cases, but early intervention can often eliminate or reduce the need for it. It's about taking control and seeking guidance from experts who understand and care about women's health.
Pelvic health is an integral aspect of our overall well-being. By understanding the factors, acknowledging the signs and symptoms, and incorporating preventive measures, we can take confident strides toward holistic health. The emphasis isn’t on fear, but on capability and empowerment. Seeking professional evaluation and guidance paves the way toward recovery, strength and amazing quality of life, enabling you to do the things you love and never missing out!
I am deeply committed to women's health, and my mission is to educate and empower women to enhance their quality of life. If you have any concerns or need guidance, please connect with me via a DM on Instagram or schedule a FREE discovery call with me here. I love to provide you with direction and support on your journey toward improved pelvic health!
Resources and Further Reading
Jean Hailes Foundation
Continence Foundation of Australia