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Prolapse can feel uncomfortable, but relief is possible through simple lifestyle adjustments, exercises, and specific positions like inversions. These techniques not only alleviate the symptoms but can also help manage and prevent the progression of prolapse. In this post, we’ll explore how to ease prolapse discomfort, especially through gentle inversions and supportive habits.

What is Pelvic Organ Prolapse?

Pelvic organ prolapse occurs when one or more pelvic organs, such as the bladder, uterus, or rectum, descend from their usual position. This happens when the muscles and tissues that support the pelvic organs weaken, often due to childbirth, aging, or increased pressure in the abdomen. Prolapse can result in a variety of uncomfortable symptoms, including:

  • A bulging sensation in the vaginal area
  • A feeling of heaviness or dragging
  • Lower back pain
  • The sensation of “something coming down” from the pelvic region

Thankfully, there are ways to manage and relieve these symptoms, including specific exercises, adjustments in daily habits, and positions that use gravity to your advantage. One effective method for relieving prolapse discomfort is through the use of gentle inversions.

How Inversions Can Help Relieve Prolapse Symptoms

Inversions, which involve positioning the body upside down or at an incline, can reverse the effects of gravity on the prolapsed organs. This helps to shift the organs back into a more natural position, reducing feelings of pressure or heaviness. You might immediately think of challenging yoga poses like shoulder stands, but inversions can be simple and gentle. You don’t need to be an expert in yoga to benefit from them!

Benefits of Inversions for Prolapse Relief

  • Gravity Reversal: Inverting the body helps to reverse the constant downward pull of gravity on prolapsed organs, offering a sense of relief.
  • Alleviates Symptoms: Common prolapse symptoms such as bulging, heaviness, and dragging can be reduced by changing the direction of pressure within the pelvis.
  • Promotes Relaxation: Inversions also allow the pelvic muscles to relax while promoting improved circulation.

Simple Inversion Positions for Prolapse Relief

The idea of being upside down may sound daunting, but you can get the benefits of inversions through easy and accessible positions. These can be done at home, require little equipment, and provide relief in just a few minutes.

1. Legs Up the Wall

One of the most effective and simple positions for prolapse relief is the “legs up the wall” pose. Here’s how to do it:

  1. Find a comfortable spot on the floor near a wall.
  2. Lie down with your hips close to the wall.
  3. Gently lift your legs and rest them against the wall, allowing your hips to remain on the ground.
  4. For added support, place a pillow or yoga bolster under your pelvis.

This position gently inclines the body, reducing pressure on the pelvic organs. Stay in this position for 5-20 minutes, using the time to breathe deeply and relax.

2. Happy Baby Pose

Another great inversion for pelvic organ prolapse relief is the happy baby pose. It’s a simple position that stretches the pelvic area and gently reverses gravity’s effect on your organs:

  1. Lie flat on your back.
  2. Bring your knees up toward your chest and grab the outside edges of your feet.
  3. Allow your knees to open wide, gently pressing them toward the floor.

Hold this position for several minutes while focusing on deep breathing. The happy baby pose not only provides relief but also helps to stretch the pelvic muscles and hips.

3. Supported Bridge Pose

For a gentle lift in the pelvic area:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Slowly raise your hips off the ground, supporting your lower back with a pillow or yoga block placed under your sacrum.
  3. Hold the position for a few minutes, maintaining deep, even breaths.

This gentle inversion helps lift the pelvis while reducing pressure on the prolapsed organs.

Building a Routine: Rest, Relax, and Strengthen

When practicing inversions for prolapse relief, aim to maintain each rest position for 5 to 20 minutes. This is also an excellent time to focus on your pelvic floor exercises, such as Kegels, which are vital for strengthening the muscles that support the pelvic organs.

Additional Tips for Managing Prolapse

Aside from pelvic floor physiotherapy and inversions, there are a few lifestyle adjustments you can make to help manage prolapse symptoms:

  • Maintain a Healthy Weight: Carrying excess weight puts added pressure on the pelvic floor, which can worsen prolapse symptoms.
  • Adopt a High-Fiber Diet: Avoid constipation by eating plenty of fiber, which reduces straining during bowel movements.
  • Practice Good Toilet Habits: Avoid straining when going to the bathroom by using proper posture and allowing yourself enough time.
  • Avoid Heavy Lifting: Lifting heavy objects can place additional strain on the pelvic floor, making prolapse symptoms worse.

A word from a women`s health physio

Pelvic organ prolapse may be uncomfortable, but relief is achievable through a combination of simple inversion techniques, regular pelvic floor exercises, and healthy lifestyle choices. By dedicating just a few minutes each day to positions like legs up the wall or happy baby pose, you can experience significant relief from prolapse symptoms. Pair these positions with pelvic floor strengthening exercises and mindful habits, and you’ll be well on your way to managing prolapse naturally and effectively.

If you’re struggling with prolapse symptoms, it’s always a good idea to consult a healthcare professional, especially a pelvic floor physiotherapist, who can offer personalized advice and support.

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