Uterine prolapse is a condition that many women experience after the age of 50, with varying symptoms, severity, and causes. The best method for treating and preventing uterine prolapse is to perform exercises that strengthen the associated muscles.
One of the problems that women face is prolapse in the pelvic area, commonly referred to as uterine prolapse. Uterine prolapse can sometimes be accompanied by urinary incontinence, but this does not mean that all individuals will experience these symptoms. Several factors contribute to the development of uterine prolapse, including:
Aging (usually above 50 years)
Weight gain and pressure on the pelvic muscles
Weakening of the muscles that support the uterus
Multiple childbirths or high fetal and uterine weight during pregnancy
History of pelvic surgery
Chronic constipation
Diagnosing Uterine Prolapse
Uterine prolapse can manifest as either bladder or pelvic prolapse, where the muscles of these areas press against the uterus, leading to a feeling of a bulging mass coming out of the vagina, particularly when standing or straining. Many women experience mild uterine prolapse without significant discomfort or symptoms, in which case there is no need to worry. For an accurate diagnosis, it's best to consult with a doctor.
Symptoms of uterine prolapse vary depending on the location, organ involved, and cause of the prolapse. It can sometimes be accompanied by urinary symptoms such as urgency, stress incontinence, and dribbling. In the following, we will discuss some exercises to prevent and treat uterine prolapse.
Treatment for uterine prolapse, when mild, can be managed with exercise, but in more severe cases, surgery may be required. Here are five exercises that are commonly recommended to prevent and treat uterine prolapse by strengthening the pelvic floor muscles.
Kegel exercises were first developed by Dr. Arnold Kegel to improve and strengthen weak pelvic muscles. These exercises are recommended for treating mild cases of uterine prolapse and for prevention. In the past, many women had to live with the effects of uterine prolapse or accept the risks and complications of surgery. However, these exercises are not only for women; they are also beneficial for men in strengthening pelvic muscles that support the bowel and bladder and influence sexual performance. It’s important to note that Kegel exercises are not recommended for everyone, as they may be more harmful than helpful in some cases. One of the most important factors for improvement is performing the exercises correctly, which can be challenging for many. Therefore, it's best not to attempt these exercises on your own without consulting a doctor first. Below are the steps to perform Kegel exercises:
Identify the pelvic floor muscles: To identify the muscles involved, try stopping the flow of urine while urinating. The muscles involved in urination are the same ones you need to engage during Kegel exercises. Another method is to insert a finger into the vagina and try to squeeze it with your muscles. If you have difficulty identifying these muscles, consult a doctor.
Performing Kegel exercises correctly: First, empty your bladder completely. Performing this exercise with a full bladder can damage the kidneys or bladder. Next, contract the pelvic floor muscles for 5 seconds, then relax for another 5 seconds. Start with 5 repetitions and gradually increase the duration to 10 seconds. Make sure you are not contracting your abdomen, buttocks, or thighs, and avoid holding your breath. Breathe easily during the exercise.
Repetition: Do this exercise three times a day, with ten repetitions each time. It may feel difficult at first, but you will get used to it. Keep in mind that these simple exercises help improve your health over time.
The bridge exercise strengthens the muscles that support the uterus. It involves minimal pressure on the spine and helps improve flexibility in the shoulder girdle, abdomen, and hip joints. This exercise is not recommended for individuals with a history of spine problems. To do the bridge exercise:
Lie on your back with your knees bent at a 90-degree angle and feet flat on the floor, arms by your sides, palms facing down.
Lift your hips to create a straight line from your knees to your hips, engaging your glutes, hamstrings, and pelvic floor muscles.
Hold this position for a few seconds, then return to the starting position. Repeat the exercise in sets of 15 repetitions, resting for 30 to 60 seconds between sets.
The split tabletop exercise is a foundational Pilates move that works the lower abdominal muscles, hip joints, and pelvic floor. This exercise is beneficial for preventing and treating uterine prolapse. To perform the split tabletop exercise:
Lie on your back with your knees bent at 90 degrees and your thighs perpendicular to the floor.
Press your legs together, feeling the inner thigh muscles engage and your abdomen remain controlled.
Slowly separate your legs while keeping your knees bent and return to the starting position. Do 3 sets of 10 to 15 repetitions.
Squats are a well-known and fundamental exercise in bodybuilding, beneficial for strengthening the lower body muscles, especially the glutes, quads, and hamstrings. They also help prevent uterine prolapse. To do squats:
Stand with your feet slightly wider than shoulder-width apart.
Keep your chin and neck aligned with your spine, and as you look straight ahead, bend your knees and push your hips back, as if sitting on a chair.
Lower your thighs until they are parallel to the ground, and focus on keeping your weight on your heels.
After holding the squat position for a few seconds, rise back to the starting position. Perform 15 repetitions per set.
The bird dog exercise is beneficial for strengthening the pelvic floor muscles, abdomen, and back. It is easy to perform and engages multiple muscle groups. To perform the bird dog exercise:
Start on your hands and knees with your back straight and neck in a neutral position.
Extend your right arm and left leg at the same time, holding the position for 2 seconds while keeping your neck in a neutral position.
Return to the starting position and repeat on the other side. Do 3 sets of 10 repetitions.
Many people wonder if jump rope exercises could lead to uterine prolapse. Jumping rope by itself does not cause uterine prolapse, but women with prolapse may need to adjust the intensity and duration of jump rope exercises to prevent exacerbating the condition.
If the condition is severe, traditional medicine alone may not be sufficient. It is always advisable to consult a doctor for proper treatment. However, for mild cases, herbal remedies to prevent constipation (a contributing factor to uterine prolapse) and a balanced diet with vitamins C, D, E, and minerals like calcium, potassium, and magnesium can be beneficial.
In conclusion, uterine prolapse occurs when the uterus slips out of its normal position and puts pressure on the vagina, potentially causing discomfort, pain during intercourse, and a feeling of heaviness. In mild cases, pelvic floor exercises and self-care measures may help alleviate symptoms and improve the condition. However, in severe cases, vaginal pessaries or surgery may be needed. Incorporating pelvic floor exercises, such as Kegel exercises, into your daily routine can help prevent further prolapse.
