Pelvic organ prolapse (POP) is a condition many women may experience, especially after childbirth, menopause, or surgeries affecting the pelvic region. Pelvic floor physiotherapy in Grande Prairie offers a non-invasive solution that can significantly help manage symptoms and even prevent the condition from worsening.
But can pelvic floor physiotherapy make a difference for women suffering from pelvic organ prolapse?
First, Understand Pelvic Organ Prolapse and its Causes
Pelvic organ prolapse occurs due to the pelvic floor muscles and surrounding tissues becoming too weak to provide adequate support for the pelvic organs. Factors that contribute to this condition include:
- Childbirth: Vaginal deliveries, particularly those that involve prolonged labour or forceps use, can weaken the pelvic floor muscles.
- Menopause: The decreased level of estrogen during menopause leads to the weakness of muscle strength in the pelvic region.
- Chronic Coughing or Heavy Lifting: Regular strain on the pelvic floor due to chronic coughing (asthma, smoking) or lifting heavy objects can increase the risk of prolapse.
- Obesity: Excessive weight may cause pressure on the pelvic floor muscles, increasing the likelihood of organ displacement.
Pelvic Floor Exercises for Prolapse Relief
Pelvic floor physiotherapy in Grande Prairie helps to strengthen the pelvic muscles and enhance well-being with techniques tailored to individuals’ needs. They are listed below,
The Kegel Variations: Not Just the Standard Exercise
Kegels are often the first recommended pelvic floor exercise, but many don’t realize that variations of this exercise more effectively target different layers of the pelvic muscles. While standard Kegels involve contracting and holding the pelvic muscles for a few seconds, advanced Kegel variations can enhance muscle strength for those suffering from POP.
How to Perform:
- First, begin by lying down with the knee bent and feet flat on the floor.
- Contract the pelvic floor muscles as if individuals are trying to stop urine flow.
- Try to hold the contraction for at least 5 seconds, then relax for 10 seconds.
- To target deeper muscles, try quick flicks—short, sharp contractions.
- Repeat 10-15 times, then gradually increase the hold time as the muscles strengthen.
This variation targets the deeper muscle fibres vital in supporting pelvic organs, offering better results than traditional Kegels alone.
Hypopressive Exercises: Effective Technique
Hypopressive exercises are efficient in managing pelvic organ prolapse. These exercises focus on abdominal and diaphragm breathing techniques that create a negative pressure in the pelvic cavity, drawing the pelvic organs upward and strengthening the pelvic floor muscles without direct contractions.
How to Perform:
- Start by standing or sitting comfortably, keeping the back straight.
- Take a deep breath in and then exhale completely, emptying the lungs.
- Once the lungs are empty, perform a “false inhale” by expanding the ribcage without actually breathing in—this creates a vacuum effect.
- Hold this vacuum for 5-10 seconds before releasing.
- Repeat 5-10 times.
Hypopressive exercises are ideal for women with POP because they indirectly strengthen the pelvic floor muscles, reducing pressure on the organs while promoting proper posture and core strength.
The “Bridge with Pelvic Tilt” Technique for Core and Pelvic Strength
The bridge exercise with a pelvic tilt is an excellent way to integrate pelvic floor strengthening with core activation. This technique supports the entire pelvic area while improving muscle coordination between the lower back, glutes, and pelvic floor.
How to Perform:
- Lie on the back with the knees bent and feet flat on the ground.
- Inhale deeply, then as individuals exhale, gently tilt the pelvis upward while engaging the pelvic floor muscles (as if lifting the muscles inward).
- Continue lifting the hip off the ground when the body is in a straight line from shoulders to knees.
- Hold this position for 3-5 seconds, focusing on tightening the pelvic muscles.
- Lower the hips back down slowly and repeat 10-12 times.
Combining pelvic tilting and bridging helps engage the pelvic floor better while enhancing overall pelvic stability, which is crucial for managing prolapse.
Perineal Massage for Pelvic Floor Mobility
Perineal massage is a hands-on technique often used during pregnancy. Still, pelvic organ prolapse treatment can benefit women by improving pelvic floor muscle mobility and reducing tension.
How to Perform:
- Wash the hands and apply a lubricant, such as vitamin E oil, to the fingers.
- Sit in a comfortable position with the knees bent.
- Insert one or two fingers about 1 inch into the vagina.
- Gently press downward toward the anus and outward, stretching the tissues.
- Try to hold the stretch for 1-2 minutes, breathing deeply and focusing on relaxing the pelvic floor prolapse muscles.
- Repeat this 2-3 times per week.
Perineal massage can improve flexibility and reduce muscle tension, easing discomfort caused by pelvic organ prolapse and enhancing muscle response to exercises like Kegels.
Pelvic Clock Exercise for Pelvic Alignment
The pelvic clock exercise is a simple yet effective movement that helps realign the pelvis, relieve tension, and strengthen the pelvic floor through pelvic floor prolapse treatment.
How to Perform:
- Lie on the back with the knees bent and feet flat on the floor.
- Imagine that the pelvis is a clock face with noon toward the belly button and 6 o’clock toward the tailbone.
- Tilt the pelvis toward each “hour,” moving from 12 to 6 o’clock and back.
- Then, rotate the pelvis in small circles, both clockwise and counterclockwise, focusing on smooth and controlled movements.
- Repeat 5-6 circles in each direction.
This gentle movement helps restore pelvic alignment, reduces pressure on the pelvic organs, and improves coordination between the pelvic floor and core muscles.
Rebuild the Core, Reclaim the Confidence
Pelvic organ prolapse can be challenging, but with the proper pelvic floor physiotherapy in Grande Prairie, it’s entirely manageable. Ready to take control of your pelvic health through pelvic health physiotherapy? Book an appointment with GP Pain Physiotherapy in Grande Prairie today and let our experts guide individuals toward becoming more muscular and confident! We prioritize male pelvic floor physiotherapy just as much as we do for females.