Uterine prolapse occurs when the uterus descends into the vaginal canal because pelvic floor muscles and ligaments stretch and weaken to the point where they don't provide adequate support. There are exercises you can do to ease the symptoms of a prolapsed uterus and prevent the condition from worsening. Severe uterine prolapse may require medical intervention. Always seek medical advice before exercising.
Causes and Symptoms
MayoClinic.com indicates that trauma during childbirth and a difficult labor and delivery are the most common causes of a prolapsed uterus. In addition, increasing age, frequent heavy lifting, chronic coughing, intense and frequent straining during bowel movements and having a genetic predisposition may result in uterine prolapse. Symptoms vary from being negligible to severe and may include feeling a heaviness or pulling in your vagina, protruding tissue from your vagina, urinary and bowel difficulties, low back pain, discomfort during sex and a feeling that something is falling out of the vagina.
Kegel Exercises
If your uterine prolapse is mild, you can do kegel exercises to ease symptoms and strengthen your pelvic floor. To do kegel exercises, squeeze and tighten the pelvic floor muscles used to start and stop the flow of urine while your bladder is partially empty, indicates the InteliHealth. Tighten the pelvic floor muscles, hold for a few seconds, then release. Repeat these exercises 10 times during a session and perform four sessions each day. The convenient thing about kegel exercises is they can be done anywhere, anytime.They work to increase your pelvic floor muscle strength and relieve symptoms associated with a prolapsed uterus.
Fitness Safety
Having a prolapsed uterus doesn't mean you need to give up exercise. In fact, maintaining a healthy weight and level of fitness are ways to ease symptoms and manage the condition. When you receive your doctor's permission to exercise, low-impact exercises protect your pelvic floor by creating less pressure on lower pelvic internal organs, muscles and ligaments, indicates the Pelvic Exercises. Safe low-impact exercises include bicycling, walking, dancing, hiking and swimming.
Risks
Be careful about the types of exercises you do as certain activities can increase pressure on your pelvic floor and worsen uterine prolapse. For instance, avoid leg press exercises and wide leg squats. Also avoid abdominal strength exercises and heavy weightlifting. Don't hold your breath when you lift weights or do any exercise. Not only does this deprive your body of needed oxygen but it may increase pressure on your pelvic floor. While exercising, breath in and out rhythmically.
