If you have pelvic organ prolapse, you probably wonder what can be done to treat it. While medical procedures are available, there are things you can do on your own that may help you to feel better from day to day.
Pelvic Floor Muscle Exercises
Kegel exercises can help to strengthen your pelvic floor muscles. When you have pelvic organ prolapse, your pelvic organs -- your bladder, uterus, and rectum -- are weak. They can drop down toward your vagina. Kegels can help make those muscles stronger and keep your prolapse from getting worse.
To do a Kegel, go through the motions like you’re going to pee. Then, instead of letting it out, squeeze your muscles to stop the flow of urine midstream. Tighten those muscles for 5 seconds. Then release them for five seconds. Repeat this process five times. Work up being able to hold for 10 seconds and then release for 10 seconds. Try to do 20 repetitions at a time, and repeat three times per day.
At first, Kegels may feel a little strange. But as your pelvic muscles get stronger, you’ll find they’re easier to do.
Constipation can cause pelvic organ prolapse. It’s also a symptom that happens because of it. Try to avoid constipation and the need to strain when you poop. Simple diet changes can help you stay regular:
- Drink lots of water throughout the day.
- Eat plenty of fruits and veggies.
- Eat high-fiber foods like beans and whole-grain cereal.
- If you’re constipated, avoid foods that are low in fiber -- cheese, ice cream, meat, and fast food.
Take a Load Off
If you have pelvic organ prolapse, avoid things that could make it worse. That means don’t lift, strain, or pull.
If possible, try not to be on your feet for long periods of time. Some women find that they feel more pressure when they stand a lot. If your symptoms become worse after a workout, try other activities that may be gentler on your body.
Don’t smoke. Smoking weakens the tissues around your pelvic muscles. It also makes you cough, which can make your symptoms worse. And if you’re overweight, try to lose a few pounds. Extra weight puts pressure on your pelvis.