Can I Lift Weights With Pelvic Organ Prolapse?

Pelvic organ prolapse (POP) happens when your bladder, uterus, or rectum drops down into the vagina. This is caused by laxity of connective tissue. Sometimes, weak pelvic floor muscles and/or poor pressure management can be related factors.

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POP is particularly common after pregnancy and childbirth. While lots of women have it, not all experience symptoms. A pelvic floor physical therapist can help determine if you have POP and what to do about it.

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So you might be wondering if it's okay to lift weights with POP. As a pelvic floor physical therapist, I often get this question from my postpartum moms. The big picture answer: it depends!

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What Does the Research Say?

We DON’T have a ton of research on POP and exercise yet. Some studies show weightlifting might make POP worse, while others show no effect. For example, one study found that women who did high-impact exercises, like running and jumping, had more pelvic floor problems.‍ Meanwhile another study found no difference in pelvic floor muscle strength between women who did CrossFit and those who did not. In fact, women who do CrossFit may actually have stronger pelvic floor muscles than women who don't exercise, according to a 2018 study.

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The research is a bit all over the place. But it's important to remember that every woman is different. What works for one may not work for another.

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When it comes to being ready to lift weights, it likely depends on certain factors such as: 1) how strong and mobile your pelvic floor is, 2) how strong the surrounding structures are including your abdominal, hip and low back muscles, and 3) your ability to manage pressure with the amount of weight you lift.

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5 Tips for Lifting with Pelvic Organ Prolapse

Here are some general things to keep in mind if you want to lift weights with POP:

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1. Explore different breathing strategies. Common advice is to breathe out when you lift and when you lower the weight. However, some individuals do well with a core brace, breath hold and/or inhale with exertion. ‍

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2. Focus on form. Poor form puts more pressure on your pelvic floor. Ask a fitness forward physical therapist or a strength coach to check your form. ‍

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3. Listen to your body. If you feel pressure or bulging, stop, try modifying the movement and work with your treatment team to find ways to complete the tasks you want to do. Maybe your back squat turns into a box squat for a bit? Maybe you explore wearing a pessary with exercise?

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4. Choose exercises that work with your symptoms. Some exercises create greater symptoms with POP for some individuals. Some examples include jumping, running, and very heavy lifting. However, working with a pelvic floor physical therapist can help you get back to the activities you love.

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5. Incorporate pelvic floor muscle training into your exercise program. While Kegel exercises strengthen your pelvic floor, it is important to focus on the coordination of these muscles with tasks that are important to you. Try contracting them with your core brace when lifting. Also allow these muscles to lengthen when you stretch with your cool down.

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The Bottom Line

You can still be active with POP! Just be mindful about any symptoms, listen to your body, and consult with a qualified healthcare professional.

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A pelvic floor physical therapist can help you figure out which exercises are best for you and your goals. They can also teach you how to do them with great form and give you a program to address any pelvic floor challenges.

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Need help? If you live in the Denver area, contact me at Activcore DTC to schedule an appointment.

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REFERENCES:

Bø, K., & Nygaard, I. E. (2020). Is physical activity good or bad for the female pelvic floor? A narrative review. Sports Medicine, 50(3), 471-484.

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Middlekauff ML, Egger MJ, Nygaard IE, Shaw JM. The impact of acute and chronic strenuous exercise on pelvic floor muscle strength and support in nulliparous healthy women. Am J Obstet Gynecol. 2016; 215(3):316.e311-317.

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Gephart, L. F., Doersch, K. M., Reyes, M., Kuehl, T. J., & Danford, J. M. (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. Baylor University Medical Center Proceedings, 31(3), 289-293.

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‍Disclaimer:  The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.