One of the most common questions we hear from clients with a pelvic organ prolapse is, “Can I still exercise with a prolapse, and what type of exercise is safe?”
The good news is — yes, you can! The type and intensity of exercise that’s right for you will depend on your individual symptoms and management plan. If you’re exercising comfortably without symptoms, keep going! If you do notice prolapse symptoms, or an increase in symptoms, it may be a sign to adjust your exercise routine, review your technique, or explore additional prolapse management strategies before progressing further.
What is a pelvic organ prolapse?
A pelvic organ prolapse occurs when one or more of the pelvic organs is sitting lower, which can lead to sensations such as:
- Pelvic heaviness or dragging, or feeling like a tampon is sitting at the vaginal entrance
- Feeling or seeing a visible / palpable vaginal bulge
- Difficulty fully emptying your bladder or bowels
- Associated lower abdominal or lower back pain
Everyone’s experience is different, which is why an individual assessment and management is so important. If you suspect a prolapse, our pelvic health physios will do a thorough assessment and guide you with a tailored management plan.
exercising with a prolapse
If your prolapse is well managed—whether with a pessary, pelvic floor training, or both, there’s no exercise you shouldn’t do. Instead, you should ensure good technique and monitor for any symptoms. For those who are newly diagnosed or just starting management, here are some tips to help you stay active while reducing symptoms:
Strength Training Tips
- Choose seated or machine-based exercises instead of heavy free weights
- Modify movements, e.g. a seated dumbbell shoulder press instead of standing
- Focus on good lifting technique, including timing pelvic floor contractions
- Explore supportive options like Pilates
Cardio Training Tips
- Swap running for a spin bike or rower—both offer support through the perineum and often reduce symptoms
- Adjust intensity—if 30 minutes of running causes symptoms, try interval training (e.g. 2 minutes running, 1 minute walking)
Key takeaways for anyone newly diagnosed or managing exercise and a prolapse
- Don’t hold your breath. Breath-holding during strength training increases abdominal pressure and can put more load on your pelvic floor
- Technique matters. Move with control and coordinate each movement with your breathing
- Compression garments with added perineal support may help manage symptoms
- A pessary can be a great option to use for extra support with high-intensity exercise. Think of it like a sports-bra but for your pelvic organs. If you’re curious, here’s some more info on pessaries.
- If any new prolapse symptoms appear, reach out to your pelvic health physiotherapist so they can work with you to find the best way forward
