A prolapsed uterus is a common condition where the muscles and tissues in the pelvis weaken. It happens when your uterus slips out of place and starts pushing into your vagina. As you can imagine, this can be quite uncomfortable, however, in most cases it’s mild and not dangerous. If you have a uterine prolapse, it’s important to strengthen your pelvic floor with core exercises for a prolapsed uterus. It’s also important to steer clear of certain core exercises that could make the prolapse worse.
What Is a Prolapsed Uterus?
Normally, the uterus is held just above the vagina by muscles and ligaments. A prolapsed uterus happens when weakened or damaged pelvic floor muscles and ligaments can no longer provide support, and allow the uterus to drop into the vagina. The uterus slowly sags and moves out of its normal position so that it bulges into the vagina.
In severe cases, the uterus bulges so much that it protrudes outside of the vagina. Common causes include pregnancy, childbirth, obesity, hormonal changes after menopause, severe coughing, and straining on the toilet. However, it is most common after menopause in people who have had more than one vaginal delivery.
Is a Prolapsed Uterus Dangerous?
A prolapsed uterus is not life threatening, although it can cause pain and discomfort. Symptoms are often improved with exercises and lifestyle changes, however, in some more severe cases, treatment is needed.
9 Signs You Have a Prolapsed Uterus
- Feeling of heaviness, fullness, or pressure in your pelvis
- Seeing or feeling tissue bulge out of the vagina
- Heaviness or pulling in the pelvis
- Feeling like your bladder doesn’t empty all the way when you use the bathroom
- Incontinence (especially during laughing, sneezing, or coughing)
- Trouble having a bowel movement; needing to press your vagina with your fingers to help have a bowel movement
- Feeling like you’re sitting on a small ball
- Pressure or discomfort in the pelvis or lower back
- Pain during intercourse
When To See a Doctor
You should see your doctor for a prolapsed uterus right away if:
- You feel like something is stuck in or coming out of your vagina
- It’s painful to pee or poop
- You have chronic low back pain or pelvic pressure that’s not caused by another condition
5 Worst Core Exercises For a Prolapsed Uterus
- Sit-ups and crunches – causes excessive stress on the abdominal cavity, which can strain the pelvic floor.
- Forward plank – requires intense outer ab contraction, making it unsuitable for those with pelvic floor (or lower back) problems.
- The hundred pilates exercise – activates the outer abdominal muscles and increases the load on the pelvic floor.
- Abdominal exercises with a medicine ball – increases the downward pressure on the pelvic floor, which can worsen prolapse.
- Double leg lowers – put a lot of strain on the pelvic area.
6 Best Core Exercises For a Prolapsed Uterus
1. Clamshells
Lay on your right side with both knees bent at a 90 degree angle and stacked on one another. Your head can be resting on your right arm or propped up on your arm. Draw your knees toward your body until your feet are in line with your butt and place your left palm on the floor in front of you to hold you steady.
Keeping your abs engaged, and your feet together, raise your left knee as high as you can without rotating your hip. Hold for one second squeezing your glutes at the top of the move, before slowly lowering your knee to starting position. Do 10 reps then repeat on the other side.
2. Four-Point Arm and Leg Extensions
Start on your hands and knees with your hands slightly wider than shoulder width apart and your knees directly under your hips. Set your spine in a neutral position and draw your shoulder blades down and back. Extend your left leg back and your right arm forward, until they’re in line with your spine, then lower your arm and leg back to starting position. Switch leg/arm and repeat 10 times.
3. Modified Double Leg Raises
Lie flat on your back with your legs straight in front of you and your head, shoulders and arms on the ground. Engage your core, and raise your right leg to a 90 degree angle, then slowly lower it back down to the ground. Switch legs and repeat 10 times, keeping your head and shoulders in constant contact with the ground.
4. Seated Leg Lifts (On a Ball)
You’re going to need a balance ball for this one. Start sitting on the ball, with your back straight and your feet flat on the ground. You can place your hands on your hips. Extend your right leg off the floor until it’s straight, hold for one second, then lower it, returning your foot back to the ground. Switch legs and repeat 10 times.
5. Glute Bridges
Lie on your back with your knees bent and your hands resting at your sides. Your feet should be flat on the floor beneath your knees. Engage your core and buttocks muscles by pushing your low back into the ground. Raise your hips to create a straight line from your knees to your shoulders. Hold for 20 to 30 seconds, then lower the hips to return to starting position. Repeat 10 times.
6. Wall Push Ups
Start standing around an arm’s length distance from the wall with your feet hip width apart. Place both hands on the wall at shoulder-length height and shoulder-width apart, with your fingers pointed toward the ceiling.
Engage your core as you slowly bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Keep your back straight and your elbows bending at around a 45 degree angle. Slowly push back to starting position and repeat 10 times.
If you have a prolapsed uterus, try these core exercises to gain back your strength without making your prolapse worse.
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