Top tips for healing prolapse symptoms
If you are dealing with pelvic organ prolapse symptoms, it can feel overwhelming and you might feel unsure where to start your healing journey. As a strength and pelvic health specialist, I’ve helped hundreds of women manage and improve their prolapse symptoms through a holistic approach. Here are my top five evidence-based tips for healing prolapse symptoms naturally, and returning to exercise.
Mastering your breath for a better pelvic floor
My first tip for healing prolapse symptoms is your breath. The pelvic floor has a DIRECT relationship with the diaphragm (the breathing muscle). This means that improving your breath can help improve the pelvic floor function (and support for your pelvic organs).
Your breath is a powerful tool for managing and healing prolapse symptoms. Proper breathing patterns help regulate intra-abdominal pressure and support optimal pelvic floor function. Think of your core as a pressure system – when you breathe effectively, you help distribute pressure more evenly throughout your body instead of directing it all downward onto your pelvic floor.
Key breathing techniques:
- Diaphragmatic breathing
- Coordinating breath with movement
- Pressure management strategies for daily activities
Whole body strengthening (not just your pelvic floor)
OK, let’s be clear! Strengthening and improving the function of your pelvic floor IS important, but focusing solely on Kegels isn’t enough. Your pelvic floor works as part of a larger system, and strengthening your whole body can significantly improve prolapse symptoms. Consider these areas:
- Core stability
- Glute strength
- Upper body strength
- Overall posture and alignment
Movement is medicine
You may be here BECAUSE of the exercise or movement restrictions you have been given (often without much evidence or evidence based on out of date studies…!). Being active will not worsen symptoms, but appropriate movement is crucial for healing. Regular movement helps:
- Improve circulation
- Reduce pressure on the pelvic floor
- Build functional strength
- Maintain tissue health
- Support overall well-being
Improve daily habits to naturally heal prolapse symptoms
Small changes in daily activities can make a big difference to symptoms and your overall pelvic health:
- Proper toileting position and habits – this means elevating the feet to improve the angle, plus not straining and creating lots of downward pressure onto the pelvic floor
- Smart lifting techniques – this may be timing of your breath (exhale on exertion is a good place to start)
- Hydration and nutrition – eat well and eat enough! And plenty of quality fibre and water to improve digestion and toileting.
- Sleep quality – no 3am googling “can I exercise with prolapse…” but create a gentle and relaxing bedtime routine to improve sleep. And because everything feels worse after a bad night sleep.
- Stress management – the impact of stress can mean the pelvic floor becomes more tense and potentially ramp up symptoms
Progress back to higher load and intensity exercise gradually
Healing isn’t always linear, and what works for one person may not work for another.
Broadly speaking, here are the pieces of advice I use for many of my clients:
- Start where you are and meet your body where it’s at – in terms of both physical and mental readiness
- Making sustainable changes – this means using progressive overload to join the dots between your rehab and the training you want to be doing
- Understand (without fixating) on what makes symptoms worse and what makes your prolapse symptoms better
- Adjusting activities based on feedback from your body – symptoms can be information so be open to tweaking strategies to help improve them
Not sure how this works? I have a blog on progressing prolapse rehab exercises.
Taking the next step
While these tips provide a foundation for healing, every woman’s prolapse journey is unique. Working with a qualified exercise and pelvic health professional can help you:
- Develop a personalised strategy for your body and your prolapse symptoms
- Learn proper technique
- Progress safely
- Build confidence in movement
Ready to take control of your prolapse symptoms? Book a free consultation to discuss how we can work together to create a personalized plan for your healing journey.
About the author
Beth Davies is a specialist pelvic health and strength coach, based in Leamington Spa, UK. She helps women navigate prolapse recovery through evidence-based training approaches. With over a decade of experience, she combines clinical expertise with practical, real-world solutions.