Pilates for Pelvic Organ Prolapse: Strengthening Your Core for Better Support
Want to know why Pilates may be the perfect exercise modality to treat pelvic organ prolapse?
Pelvic organ prolapse (POP) is a common condition that can significantly impact your quality of life and occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend or bulge into the vaginal canal due to weakened pelvic floor muscles, ligaments, and connective tissue. Prolapse is estimated to affect 30-50% of women, according to a recent article on the management of prolapse in the Journal of Gynecology Obstetrics and Human Reproduction. While pelvic floor physical therapy is often recommended as a primary treatment approach, Pilates can be a valuable complementary method to strengthen and support the core muscles. In fact, at Evolve Pelvic Health & Wellness, we incorporate Pilates exercises into your pelvic floor therapy sessions.
Let’s explore how Pilates exercises can help manage pelvic organ prolapse by targeting the deep core muscles, improving posture, and enhancing overall pelvic floor function.
Understanding Pelvic Organ Prolapse:
Pelvic organ prolapse occurs when the pelvic floor muscles and connective tissues become weak or stretched, leading to the descent of pelvic organs. Common risk factors include pregnancy, childbirth, hormonal changes, chronic constipation, obesity, and repetitive heavy lifting (when not done correctly). Symptoms may include a feeling of pelvic pressure or heaviness, urinary or bowel dysfunction, discomfort during sexual intercourse, and low back pain.
Do you find you sometimes have to push on your perineum (the space between your vagina and rectum) to allow for complete urination or bowel movements? Do you ever experience heaviness at the bottom of your pelvis that prevents you from participating in sports or exercise and even vacation travel? Does the heaviness often feel worse towards the end of your day? There’s a fair chance this may be related to prolapse. But, have no fear! Prolapse does not have to result in surgery!
The Role of Pilates in Pelvic Organ Prolapse:
Pilates, an exercise method developed by Joseph Pilates, focuses on strengthening the core muscles, improving flexibility, and enhancing body awareness. Pilates exercises, when performed with proper technique and under the guidance of a trained instructor and physical therapist, can offer several benefits for individuals with pelvic organ prolapse:
Strengthening the Deep Core Muscles: Pilates emphasizes engaging the deep abdominal muscles, including the transverse abdominis and pelvic floor muscles. Strengthening these muscles provides increased support to the pelvic organs and helps counteract the effects of prolapse.
Improving Posture and Alignment: Pilates exercises emphasize proper alignment and body awareness, helping you develop a strong and stable posture. Improved posture reduces excessive pressure on the pelvic floor, assisting in the management of prolapse symptoms.
Enhancing Pelvic Floor Muscle Control: Pilates focuses on breath control and coordinated movements, which promote better pelvic floor muscle activation and control. This increased muscle control can help individuals manage pelvic floor dysfunction that often accompanies pelvic organ prolapse.
Whole-Body Integration: Pilates exercises involve dynamic movements that integrate the entire body. This correlates with how we move in our daily lives. Pilates equipment allows for a more gradual integration of high-pressure movements and activities (such as jumping) that would otherwise contribute to symptoms of heaviness and back pain. This ensures you aren’t taking 1 step forward and 2 steps back.
Mind-Body Connection: Pilates emphasizes the mind-body connection, encouraging individuals to develop a deeper awareness of their bodies. This awareness allows individuals to tune in to the sensations and alignment of their pelvic floor, enhancing their ability to engage and control the muscles effectively.
Prevention: In a study that examined the effects of a preventative Pilates program on the occurrence of perineal tearing and episiotomy during childbirth, it was discovered that this type of injury to the pelvic floor occurred in 16.7% of the group that participated in Pilates prevention, opposed to 54.2% in the group that did not. This indicates a significant reduction in risk factors leading to pelvic organ prolapse (Feria-Ramírez et al., 2021).
Helpful Pilates Exercises:
Gravity-reducing positions can help reduce pressure of the pelvic organs on the pelvic floor. Here are some examples.
Shoulder Bridge
Toe Taps on Arc Barrel
Safety Considerations:
While Pilates can be beneficial for managing pelvic organ prolapse, it's crucial to consider the following:
Consultation with Healthcare Professionals: Before starting any exercise program, consult with your healthcare professional, preferably one who specializes in pelvic health. They can provide guidance specific to your condition and recommend appropriate exercises.
Certified Pilates Instructor: Work with a certified Pilates instructor experienced in working with individuals with pelvic organ prolapse. They can provide proper guidance, modify exercises to suit your needs, and ensure correct technique.
Individualized Approach: Each person's experience with pelvic organ prolapse is unique, so it's essential to listen to your body and modify exercises as needed. Communicate any discomfort or increased symptoms to your healthcare professional and Pilates instructor.
In a nutshell:
Pilates can be a valuable component of a comprehensive approach to managing pelvic organ prolapse. By targeting the deep core muscles, improving posture, and enhancing pelvic floor function, Pilates exercises provide support and strength to the pelvic floor. At EVOLVE PELVIC HEALTH & WELLNESS we utilize Pilates exercises in your pelvic floor therapy treatment, but also offer one-on-one personalized exercise sessions to help you achieve your goals faster so you can get back to living your best life!
References:
Pizzoferrato A-C, Thuillier C, Vénara A, et al. Management of female pelvic organ prolapse—Summary of the 2021 HAS guidelines. Journal of Gynecology Obstetrics and Human Reproduction. 2023;52(3):102556. doi:https://doi.org/10.1016/j.jogoh.2023.102535
Feria-Ramírez C, Gonzalez-Sanz JD, Molina-Luque R, Molina-Recio G. The Effects of the Pilates Method on Pelvic Floor Injuries during Pregnancy and Childbirth: A Quasi-Experimental Study. International Journal of Environmental Research and Public Health. 2021; 18(13):6995. https://doi.org/10.3390/ijerph18136995
Disclaimer: This blog post is not intended as medical or professional advice. Our exercise videos and images are provided for educational purposes only and are not intended to serve as medical or physical therapy advice to any individual. Any exercise has the potential to cause injury or pain if it is incorrectly done or is not the right exercise for an individual’s medical or physical problems. You should consult with a physical therapist or medical provider for individualized advice.
