Have you been told to never lift “heavy” if you have a prolapse? Feeling confused about the potential “damage” you may be causing every time you lift your kiddo? Wondering if pelvic floor physical therapy can help? I’m here to clear things up for you!
Pelvic organ prolapse (POP) can feel like pelvic heaviness or a vaginal bulge and occurs when one of the pelvic organs places pressure on the vaginal walls causing them to fold inwards into the vaginal canal. POP can be classified into four different grades, however research has shown a lack of direct correlation between the grade of POP and the severity of symptoms you experience.
When lifting heavy weights, the pressure in your abdomen increases as your core activates to help support your trunk. When bracing your core incorrectly, a downwards pressure can be placed on the pelvic floor muscles. This has led to the blanket statement of “no heavy lifting!” when you have a prolapse. However, recent research has shown this to be incorrect. In fact, they found the complete opposite!
A cross-sectional survey in 2019 “Symptoms of pelvic organ prolapse in women who lift heavy weights for exercise…” by Forner, et.al found women who lift LESS THAN 15kg were MORE LIKELY to report symptoms of pelvic organ prolapse compared to those lifting heavier than 50kg.
It is never better to be weaker. Period.
So what’s the takeaway? We need to learn how to properly brace our core while lifting, learn proper form while lifting, and gradually increase the weight as your strength increases. You don’t have to do this alone, pelvRX PT can help! We will assess your core activation, bracing strategies with different lifts, pelvic floor activation, lifting techniques, breath work, etc., all to ensure you can begin (or continue) lifting heavy and reaping the benefits of strength training with confidence.
Interested in speaking with a Doctor of Physical Therapy about how physical therapy can help get you back to living a life you love despite having a prolapse? Contact us today by clicking the button below or calling/texting (301) 828-2247.
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