Exercising with Pelvic Organ Prolapse: What You Need to Know

At Bliss Physical Therapy and Pilates in Marlton, NJ, many women ask us the same question:“Is it safe to exercise if I have a prolapse?”

The answer is: YES! With the right precautions, progressions and approach, physical activity can actually help you manage symptoms and feel stronger in your body.

Pelvic organ prolapse (POP) is a condition that affects a significant number of individuals, especially women. It occurs when pelvic organs like the bladder, uterus, or rectum drop into the vaginal canal due to weakened pelvic floor muscles. This condition can feel overwhelming, but managing symptoms through safe exercise can enhance your overall well-being. In this blog post, we will explore essential information about exercising with pelvic organ prolapse, along with practical tips and examples that can help improve your quality of life.

Understanding Pelvic Organ Prolapse

Pelvic organ prolapse (POP) occurs when the muscles and connective tissues of the pelvic floor are not providing enough support, allowing one or more organs (such as the bladder, uterus, or rectum) to shift downward.

Common symptoms include:

• A feeling of heaviness or pressure in the pelvic area

• Bulging at the vaginal opening

• Urinary leakage or incomplete emptying

• Discomfort during exercise or daily activities

Prolapse can affect women at any age—from young athletes, to postpartum moms, to women in menopause. It’s not just about age; it’s about factors like childbirth history, tissue changes, pressure management, and overall movement habits.

Pelvic organ prolapse can appear in several forms and grades, including:

• Cystocele: Bladder prolapse

• Rectocele: Rectal prolapse

• Uterine prolapse

  
  

Research shows that about 1 in 4 women will experience pelvic organ prolapse at some point in their lives. Recognizing these symptoms is vital for seeking proper medical care. A healthcare professional can evaluate the severity of your prolapse and suggest an appropriate exercise plan tailored to your condition.

The Importance of Exercise

Exercise and Prolapse: Why Movement Matters

Many people are told to avoid exercise if they have prolapse, but research and clinical experience tell us otherwise. When done safely, movement is protective.

• Strengthens support systems – Resistance training and Pilates build strength in the pelvic floor, core, glutes, and postural muscles.

• Improves pressure management – Proper breathing and lifting techniques reduce unnecessary strain on the pelvic floor.

• Supports long-term health – Staying active helps with bone density, circulation, balance, and overall well-being.

  
  

  

  
  

Safe Ways to Stay Active with Prolapse

Every body is different, but these general guidelines can help:

• Focus on breath and alignment – Coordinate your diaphragm and pelvic floor to manage pressure effectively.

• Lifestyle Modifications- prevent constipation, good posture practices.

• Start with controlled movements – Pilates, walking, and gentle strength training are great foundations.

• Progress gradually – Heavier lifting and higher-impact activities can often be added back in with the right strategies.

• Pay attention to symptoms – Heaviness, bulging, or worsening leakage are cues to adjust, not to stop.

Seeking Professional Guidance

At Bliss Physical Therapy and Pilates, we specialize in helping women with prolapse return to the activities they love. We bridge the gap from discharge at a traditional therapy clinic to reaching your higher-level fitness goals.

Our approach combines:

• Pelvic floor physical therapy to restore strength and function

• Pilates-based movement for safe, full-body strengthening

• Personalized exercise plans designed for your goals and lifestyle

Prolapse doesn’t mean you have to give up exercise and/or your sport. With the right support and strategies, physical activity can help you feel strong, confident, and in control of your body again.

If you’re experiencing prolapse symptoms and want to stay active, contact Bliss Physical Therapy and Pilates in Marlton, NJ to learn how we can help.