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pelvic organ prolapse and the role of yoga

Learn All About Pelvic Organ Prolapse and the Role of Yoga in Recovery

Yoga can help manage pelvic organ prolapse, but there are also some poses, movements and breathing methods that could make the condition worse.

What is a Pelvic Organ Prolapse?

"Prolapse" refers to a descending or drooping of organs. Pelvic organ prolapse (POP) refers to the prolapse or drooping of any of the pelvic floor organs, including: the bladder, uterus, vagina, small bowel, or rectum. These organs are said to prolapse if they descend into or outside of the vaginal canal or anus.

Read our previous blog for more information on prolapse and how pelvic floor therapy can help.

Which yoga poses will help and which poses will make it worse?

Yoga has been found to help women with urinary incontinence, but will it help with prolapse?

There are hundreds of yoga poses as well as breathing exercises in the practice of yoga. Some of these poses can help manage or reduce the negative sensation felt with organ prolapse. Other poses and breathwork, however, may make the condition worse. This is due to the role of intra-abdominal pressure (IAP) on the organs and the pelvic floor. Prolapse occurs when pressure in the abdomen is greater than the strength of the pelvic floor, the connective tissue, and deep core muscles that help keep organs in their place.

It is important to note that yoga by itself will not reverse a pelvic organ prolapse. There are many factors and behaviors that contribute to prolapse. It is best to be seen by a licensed pelvic floor physical therapist for a complete examination and treatment plan for your condition.

Yoga Poses That Will Help

Yoga poses that increase pelvic and abdominal stability without significant increases intra-abdominal pressure will help with prolapse.

Mula Bandha:

In a study published in 2018 by the International Journal of Yoga, the technique of Mula Bandha may be beneficial to mild pelvic organ prolapse. Mula bandha is a technique that engages the pelvic floor muscles, along with the deep core muscles. See a yoga therapist or pelvic floor physical therapist for more instruction on proper pelvic floor muscle engagement and how to incorporate it with this exercise.

Supported poses:

  • Legs up the Wall with a block or folded blanket under the pelvis.
  • Supported Bridge pose with a yoga block under the sacrum.
  • Reclined butterfly pose with blocks under the knees.

Breathing:

Do not hold your breath when you have a prolapse, whether you are lifting a bag of groceries or practicing yoga.

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

Poses that Help with Body Alignment

  • Stand in mountain pose and find a neutral pelvis and proper postural alignment.
  • Practice chair pose with a block between the thighs, focusing on maintaining a neutral pelvic position and activation of the deep core muscles (transverse abdominus and pelvic floor).

Yoga Poses to Avoid

  1. Avoid or modify intense core exercises that increase intra-abdominal pressure (IAP) until cleared by a pelvic floor physical therapist.
  • Double Leg Lift (Modification: raise one leg only)
  • Boat Poses (Modification: raise one leg only)
  • Plank Poses, including Chaturanga dandasana
  • Uddiyana bandha (“belly lock”) – this muscular “lock” increases pressure around the prolapse and forces the organs down towards the pelvic floor
  • Deep Squats without proper bracing will increase pressure on the pelvic floor
  • Forward bends with wide legs
  • Avoid jump-backs until you learn effective bracing from a pelvic floor therapist.
  • Do not hold your breath! Breathe with movement and transitions between poses.
  • Avoid heavy lifting, straining, or “pushing”

This applies to manual work and exercise (yardwork, heavy boxes), as well as having a bowel movement.

Read our previous article about body mechanics and prolapse on more tips on how to manage a prolapse.

When to See a Pelvic Floor physical therapist

It is important to note that yoga by itself will not reverse a pelvic organ prolapse. There are many factors and behaviors that contribute to prolapse. It is best to be seen by a pelvic floor therapist for a complete examination and treatment plan for your condition.

At Femina Physical Therapy, we offer personalized, one-on-one yoga therapy sessions that are geared towards your interests, body type, and condition. If you are in need of this therapy and have a little one at home that makes it difficult, many patients over the years have chosen to bring their babies with them to the session. We are proud to be a baby-friendly office and increase access to our services by making it easier for new moms to attend. Contact us to get started on your healing path.

 

Resources

Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A Group-Based Yoga Therapy Intervention for Urinary Incontinence in Women: A Pilot Randomized Trial. Female pelvic medicine & reconstructive surgery. 2014;20(3):147-154. doi:10.1097/SPV.0000000000000072.

Prosko, S. Organ Prolapse and Yoga. https://www.yogauonline.com/yoga-for-pelvic-floor-health/organ-prolapse-and-yoga

Sweta K, Godbole A, Awasthi H, Pandey U. Effect of Mula Bandha Yoga in Mild Grade Pelvic Organ Prolapse: A Randomized Controlled Trial. International Journal of Yoga. 2018;11(2):116-121. doi:10.4103/ijoy.IJOY_32_17.

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

 

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I have been going to see Heather for a while now, and I can't tell you enough how much she has improved my quality of life. Heather specializes in issues like pelvic floor, but I see her for other orthopedic issues.

I have a lot of chronic joint pain and dysfunction issues (back, hips, neck) that require that have ongoing physical therapy maintenance. The effects of my problem joints/areas overlap and interconnect with each other in complex ways, so helping me requires really having a complete understanding of the entire skeletal and muscular system. Pain does not always appear where the problem actually is, the human body is a twisty, many-layered puzzle. I have an exercise program I do at home and I am very functional, but there are just something things I need a PT to help me out with.

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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!

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I would like to start off by thanking Heather Jeffcoat for educating me and curing me of Vaginismus. I had been married for almost three years before I was referred to Heather. I never knew about Vaginismus until almost three years into my marriage. I knew something was wrong when I went on my honeymoon and came back a Virgin. I had always imagined how magical my first night would be but boy was I wrong.

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Months after giving birth, it was difficult for me to go from a sitting or lying position up to a full standing position without feeling that I had to remain hunched over until a bit of time had passed to get fully upright. However, after taking Heather’s course, I learned exercises to get my body back to normal. She also showed me correct ways to lift and carry my son as well as put him in/take him out of the carseat and stroller. This class was really beneficial and Heather is a wonderful teacher who made me feel very comfortable.

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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.

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Testimonial by Amanda W.

Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

-- Amanda W., 2/15/16 via Yelp!

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