Pelvic organ prolapse (POP) affects many women after childbirth, often leading to discomfort, a feeling of pressure, or urinary and fecal incontinence. If you're a mom feeling overwhelmed, know that you're not alone. With practical strategies, you can ease symptoms and boost your confidence. Here’s how to take control of your daily life while managing this condition effectively.

Understanding Pelvic Organ Prolapse
Pelvic organ prolapse is more common than you might think. According to research, around 50% of women who have given birth experience some degree of POP in their lifetime. Awareness and understanding are key. Each woman's experience with POP can differ, so personal symptoms can vary widely. Consulting a healthcare provider can help ensure you get the tailored advice and treatment you need.
Daily Tips for Reducing Symptoms
1. Practice Pelvic Floor Exercises
Kegel exercises are crucial in strengthening pelvic floor muscles, which support your pelvic organs. To do a Kegel:
Identify your muscles: Think of closing the opening of your vagina and anus and LIFTING UP as if sucking a blueberry through a straw.
Tighten and hold: Once identified, contract these muscles for 5-10 seconds, then relax completely.
Set a routine: Aim for three sets of 10 repetitions each day.
Integrate these exercises into moments of your daily life, such as during your commute or while lifting your child.
Pro tip: Use an app or set reminders on your phone to stay consistent with your Kegel routine.
2. Stay Hydrated
Hydration is vital for your overall health and can also alleviate some POP symptoms. Aim for at least 64 ounces of water daily (that’s about 8 cups). Adjust this based on your activity level and climate. Proper hydration can improve urinary function, reducing discomfort. An electrolyte drink per day is also recommended!
3.Get Stronger Overall
As a mom, lifting heavy objects can be a part of your day-to-day life. Sometimes strengthening your entire body can reduce your POP symptoms. Some examples of fully body exercises that can be helpful include:
Lunges
Squats
Push-ups
Shoulder Press
4. Maintain Regular Bowel Movements
Constipation can worsen POP symptoms. To promote regular bowel movements, try to:
Increase fiber intake through fruits, veggies, and whole grains.
Drink plenty of water.
Exercise regularly, aiming for at least 30 minutes on most days.
If constipation persists, seek advice from your healthcare provider.
5. Practice Good Posture
Good posture can positively impact your pelvic health. Keep these tips in mind:
Sit up straight with both feet flat on the ground.
When standing, ensure your weight is evenly distributed.
Try not to slump throughout the day.
When holding your baby or child, think of slightly engaging your core muscles to reduce pressure down on your pelvic floor.
6. Use Supportive Devices
In some cases, a pessary (a supportive device placed in the vagina) can be beneficial for managing POP. Speak with your doctor to see if this option suits your needs. There are also supportive compression garments you can wear to reduce symptoms.
Finding a New Normal
Living with pelvic organ prolapse may change some aspects of your daily life, but it does not have to hinder your confidence or comfort. Incorporating these strategies can empower you to manage symptoms effectively and reclaim your self-assurance. Depending on how severe your pelvic organ prolapse may be will determine if it can improve.
Each small change you make matters, whether practicing Kegels or dedicating time to yourself. You deserve to feel strong, confident, and at ease in your body. Keep pushing forward; you are not alone in this journey. Seeking an evaluation from a pelvic floor physical therapist can help you have a specific plan to manage your symptoms and keep doing the activities you love to do!
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