Does doing Yoga help improve pelvic organ prolapse?
Pelvic organ prolapse (POP) is a condition that many women experience, particularly after childbirth or as they age. It occurs when the muscles and tissues supporting the pelvic organs weaken, leading to one or more organs dropping into or out of the vaginal canal. Yoga is often considered a gentle and holistic exercise for women looking to manage their symptoms or improve pelvic floor strength. But can yoga help with pelvic organ prolapse? Let’s explore the benefits and potential risks, so you can make an informed decision about incorporating yoga into your routine.
Understanding Pelvic Organ Prolapse and the Pelvic Floor
Before we dive into the pros and cons of yoga for pelvic organ prolapse, it’s important to understand how the pelvic floor functions. The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. When these muscles or the ligaments holding them in place are weakened, either due to childbirth, hormonal changes, or aging, they may not provide adequate support, leading to symptoms such as a feeling of pressure or fullness in the pelvic area, urinary incontinence, and discomfort during physical activities.
For women with pelvic organ prolapse, the goal of most exercise programmes is to strengthen the pelvic floor muscles without putting undue strain on them whilst healing. That’s where yoga can come in—but it’s essential to choose the right poses and practices.
The Pro's of Yoga for pelvic organ prolapse
1. Gentle Strengthening of Pelvic Floor Muscles
One of the main benefits of yoga for women with pelvic organ prolapse is its ability to gently strengthen the pelvic floor muscles. Certain yoga poses, such as Bridge Pose (Setu Bandhasana) and Cat-Cow (Marjaryasana-Bitilasana), can help engage the pelvic floor without causing too much strain. These movements promote pelvic awareness and can be beneficial for those seeking to rehabilitate their pelvic floor.
2. Improved Posture and Alignment
Yoga emphasizes good posture and alignment, which is essential for women with pelvic floor issues. Poor posture can increase pressure on the pelvic organs, potentially worsening prolapse symptoms. Yoga helps improve core stability and alignment, reducing strain on the pelvic floor. Maintaining proper posture throughout daily activities is key to minimizing pelvic pressure.
3. Relaxation and Stress Reduction
Yoga is widely known for its calming and meditative aspects. Chronic stress can contribute to muscle tension throughout the body, including the pelvic floor. By practicing yoga regularly, you can reduce stress and promote relaxation, which may alleviate symptoms such as tightness or discomfort in the pelvic region. Gentle, restorative yoga practices, such as deep breathing and meditation, can be particularly beneficial.
4. Breath Control (Pranayama)
Breath control, or pranayama, is an integral part of yoga practice. Learning to breathe deeply and correctly can reduce intra-abdominal pressure, which is a key factor in managing prolapse symptoms. Belly breathing, where the diaphragm and pelvic floor work together, can help strengthen and support the pelvic floor.
The Cons of Yoga for Pelvic Organ Prolapse
While yoga can offer many benefits, it’s essential to approach it with caution if you have pelvic organ prolapse. Not all yoga poses are suitable for women with this condition, and some can even make symptoms worse.
1. Risk of Exacerbating Symptoms with Certain Poses
High-impact or deep stretching poses that increase intra-abdominal pressure, such as deep forward bends (e.g., Uttanasana) or intense core work (e.g., Boat Pose), may exacerbate pelvic organ prolapse symptoms. These movements can place too much pressure on the pelvic floor, causing further weakening of the muscles.
2. Overstretching the Pelvic Floor
While yoga is great for flexibility, too much flexibility in the pelvic floor muscles can lead to instability. Women with prolapse may need to focus on strengthening the pelvic floor first before building up to deep lunges and wide legged poses.
3. Increased Intra-Abdominal Pressure
Certain advanced yoga practices, such as inversions (e.g., Shoulder Stand, Headstand), can increase intra-abdominal pressure, which can worsen prolapse symptoms. These poses reverse gravity’s effect on the body, and while they are great for circulation and balance, they can place unnecessary pressure on the pelvic organs.
How to safely practice Yoga with pelvic organ prolapse
If you’re dealing with pelvic organ prolapse and want to incorporate yoga into your routine, here are some tips to practice yoga safely:
- Choose Pelvic Floor-Friendly Poses: Focus on poses that gently strengthen and engage the pelvic floor, such as Bridge Pose, Child’s Pose (Balasana), and Cat-Cow. Avoid deep squats, wide-legged positions, or intense core work that can place too much pressure on the pelvic floor.
- Modify When Needed: Work with a yoga instructor who has experience with pelvic health or women’s health issues. They can provide modifications to make poses safer for your condition. For example, rather than performing a full forward bend, you can use blocks or props to reduce the depth of the stretch.
- Incorporate Pelvic Floor Awareness: During your practice, focus on a gentle engagement of the pelvic floor muscles, especially during transitions between poses. This will help prevent additional strain on your pelvic organs.
- Avoid High-Impact Movements: Jumping or fast transitions can exacerbate prolapse symptoms. Stick to slow, controlled movements to minimize pressure on your pelvic floor.
Beth Davies is a highly experienced personal trainer and coach with over 10 years experience in coaching pregnant, post-natal, or female pelvic health clients. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s trains and coaches women with pelvic organ prolapse and provides 1:1 and face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.