How to return to exercise after prolapse repair surgery
If you have had prolapse repair surgery, you may be wondering how to return to exercise. It is very common to feel uncertain about returning to exercise. You may be wondering when it’s safe to start, what exercises are appropriate, and how to protect your pelvic floor during recovery. This guide will help you navigate your return to movement with confidence and care.
Understanding your post surgery journey
The first weeks after prolapse surgery are crucial for healing. Your body needs time to recover, and rushing back into exercise can compromise your surgical results. However, complete inactivity isn’t the answer either. The key is finding the right balance and progression. Your surgeon should be able to provide some guardrails. Plus, you may find some useful information on the RGOG website about enhanced recovery after prolapse repair or hysterectomy.
Essential tips for safe return to exercise post repair
Start with basic pelvic floor and breathing exercises
Your recovery journey begins with reconnecting to your breath and pelvic floor. Practice diaphragmatic breathing while lying down, allowing your ribs to expand naturally with your inhale, with a gentle lift of the pelvic floor on the exhale. This helps reduce pressure on your pelvic floor and promotes blood flow, which enhances healing.
Listen to your bodies signals
Pay attention to how you feel during and after activities.
Signs that you might be doing too much include:
- Increased pelvic heaviness or pressure
- Vaginal discomfort
- Increased discharge or spotting
- Fatigue that lasts more than a few hours
Gradually progress exercise, starting with light load and impact
Once cleared by your healthcare provider, begin with gentle walking and basic movements:
- Start with 5-10 minute walks on flat surfaces
- Gradually increase duration before increasing intensity
- Add gentle upper body movements while seated
- Progress to standing exercises with proper form and breathing
Modify daily activities
Protecting your pelvic floor isn’t just about exercise. Consider these daily habits:
- Use proper lifting techniques for household items
- Avoid constipation through diet and hydration
- Take regular breaks from sitting
- Practice good posture throughout the day
Return to exercise guidlines
I highly recommend seeing a pelvic floor physio following your sign off to exercise, or being discharged from your surgeon. They can help assess your healing as well as provide some gentle rehab.
Every body will be different and unique in their healing timeframes and return to exercise. However, we might consider the following:
High Impact exercise after prolapse surgery
I recommend using the postpartum return to run guidelines created by Emma Brockwell, Granine Donnelly and Tom Goom. Rather than lacing up your trainers and running Parkrun at 12 weeks, ensure you have sign off. Then start some bodyweight or light load strength and single leg training. Use a walk/run approach to gradually build distance over speed or intensity.
Weight training after prolapse surgery
Start with bodyweight exercises and gradually progress to light weights. Focus on form and breathing coordination before increasing load. Weight training is safe and beneficial (even after surgery), just progress steadily and notice movements where there is heaviness or discomfort.
Creating a sustainable exercise routine after prolapse surgery
The goal isn’t just to return to exercise—it’s to build a strong foundation for long-term pelvic health. This means:
- Incorporating pelvic floor awareness before adding in load or intensity
- Building strength gradually and systematically
- Maintaining good habits even after full recovery
- Working with qualified professionals who understand pelvic health and exercise
Take the next step in your prolapse recovery
Recovery after prolapse surgery doesn’t have to be confusing or isolating. If you’re looking for expert guidance and a structured approach to returning to exercise, consider joining our Lifted program.
Lifted offers:
- Gentle exercise progressions
- Expert guidance
- Community support from women on similar journeys
- Clear guidelines for safe progression
Ready to take control of your recovery? Learn more about how Lifted can support your return to exercise journey.
Remember, every woman’s recovery journey is unique. What matters most is finding an approach that respects your body’s healing process while working toward your goals. With proper guidance and patience, you can return to the activities you love while maintaining optimal pelvic health.
Beth Davies is a highly experienced personal trainer and coach specialising in female pelvic health, pelvic organ prolapse and exercise. 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 training and coaching for women with pelvic organ prolapse provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.