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body mechanics and posture for prolapse

Learn All About Body Mechanics and Posture for Prolapse

Do you feel a bulge or feel like you are sitting on a ball in the pelvic area? What should you do? Don’t freak out, there is help for you! Here are some things to get you started:

See your gynecologist

Not all prolapses are the same. They can vary based on which organ is descending and how far it has descended (grade).

Prolapse will be diagnosed based on which organ is descending:

  • Cystocele: The bladder falls backward into the front (anterior) vaginal wall, the most common type of prolapse
  • Urethrocele: A prolapse of the urethra (the tube that carries urine)
  • Uterine prolapse: A prolapse of the uterus
  • Vaginal vault prolapse: prolapse of the vagina
  • Enterocele: Small bowel prolapse
  • Rectocele: the rectum falls forward into the back (or posterior) vaginal wall

Prolapse will also be graded based on how far the organ has fallen:

  • Grade 0 (no prolapse)
  • Grade 1
  • Grade 2
  • Grade 3
  • Grade 4 (organ in question is bulging out of the vagina)

You can read more specific information on the grades of prolapse in this article from American Family Physician.

See a Pelvic Floor Therapist

Ask your doctor for a referral to pelvic floor physical therapy, call us at Femina Physical Therapy if you’re in the Los Angeles Area, or look up a pelvic floor therapist near you. Pelvic floor therapy can rebuild and restore pelvic floor strength and function. See our previous blog post for more information on how therapy can help.

Breathe!

Holding your breath will create extra pressure in the abdomen, which will encourage your organs to migrate further south. Practice deep breathing on a regular basis and also exhale with movement.

Exhale with Movement

Do not hold your breath while you move. Try exhaling with the following activities:

  • Transitioning from lying down to sitting up
  • Transitioning from sitting to standing
  • While lifting anything (baby, groceries)
  • While pushing anything (strollers, trash can, shoveling)
  • While bending over to empty the dishwasher, take out laundry, weeding your garden, etc.
  • Putting on your socks, shoes and pants
  • Getting out of the car
  • During exercise
  • Reaching overhead

Deep Breathing
Practice breathing exercises whenever you can! Stuck in traffic? Breathe! Waiting in line at the grocery store? Breathe! Frustrated with someone? Breathe! Try to practice deep breathing at least 3-4 times a day at first, and it will naturally become a tool your body uses to discharge stress and tension.

  • Relax shoulders and upper chest
  • Take a slow, deep breath in through the nose to fill the lungs fully
  • Hold the breath for 2-3 seconds
  • Breathe out slowly through the mouth, as if gently blowing on a candle

Stop Straining in the Bathroom

Constantly straining to make a bowel movement or to empty your bladder in a hurry is not only pushing your waste out, it is also pushing your organs downward.

Don’t strain! Avoid straining, no pushing your pee out or holding your breath to force out a BM. Take your time and visualize the pelvic floor getting soft and heavy. Deep breathing, when done correctly, is much more efficient at emptying the bladder and bowel than straining and pushing.

Getting into an ergonomic toileting position will help you go without straining.

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The best position to sit on the toilet:

  • Always sit on the toilet seat. No hovering!
  • Feet firmly planted on a step stool
  • Legs are separated to hip width’s distance or wider, elbows resting on thighs
  • Lean forward with your knees higher than your hips
  • Allow belly to get soft, floppy, and relaxed
  • Stay relaxed on the toilet; relax your breathing and practice deep breathing exercise as outlined above.
  • Allow yourself time. Don’t rush. Don’t strain.

Other Toileting Tips:

Avoid Constipation. Read our blog post on constipation for more info.

Don’t ignore urges to use your bladder or bowel.

Taking the time to make these small changes throughout your day will reduce the pressure on your prolapse. Again, don’t freak out and call us at Femina Physical Therapy to set up an appointment to get you back to doing the things you love, symptom free.

 

**This information is for educational purposes only and is not intended to replace the advice of your doctor.

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I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be.

It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally over. I really feel that Fusion Wellness is a team of people you can call family and are there to root for you and cheer you on until you reach your goals. There is nothing better than knowing I accomplished this with you guys by my side and as calmly and patiently as I needed. Thank you from the bottom of my heart for always being there and helping me reach my goals.

S.H., age 24

Testimonial by M.M.

A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

Read more: Testimonial by M.M.

Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

Read more: Testimonial by Ann V.

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