Pregnancy With Prolapse: How to Move, Manage Symptoms and Prepare for Birth

Is exercise safe with prolapse during pregnancy?

We understand just how difficult it can be to navigate your pregnancy with pelvic organ prolapse.

You may have already noticed an increase in your symptoms and you may be wondering just how your body / pelvic floor is going to cope.

We understand the range of emotions you may be feeling about your pregnancy including fear, anxiety and confusion.

There isn't enough information out there to support women who are experiencing pregnancy with prolapse. In the Empowered Motherhood Program, we hope to change that.

Pregnancy and Prolapse

Every pregnancy places additional load on the pelvic floor due to hormonal changes, the growing uterus and increased body weight. 

It is also common for prolapse symptoms such as heaviness or vaginal pressure to fluctuate throughout pregnancy. Many women notice symptoms during the first trimester and again in late pregnancy as the pelvic floor naturally softens in preparation for birth.

An increase in symptoms does not necessarily mean the prolapse is worsening.

With appropriate exercise, education and symptom management, many women are able to stay active throughout pregnancy.

Tips for Managing Prolapse during Pregnancy

It is incredibly important that you stay active and as strong as possible during your pregnancy. We understand that if you are feeling fearful or anxious about your prolapse, you may naturally stop exercising. This is the last thing we want you to do.

1. Safe Exercise for Prolapse

Avoiding exercise altogether can lead to deconditioning, making everyday activities feel harder and increasing the demands placed on the pelvic floor.

Pregnancy-safe strength training, Pilates, swimming and cycling are often well tolerated. Shorter workouts and limiting prolonged standing may also help reduce symptoms.

2. Pelvic Floor Daily.

Pelvic floor exercises during pregnancy help maintain strength, endurance and continence while improving awareness of how your pelvic floor works during movement.

3. Posture and Breathing

Your breathing mechanics and posture influence how pressure is managed through your abdomen and pelvic floor. Improving both can help reduce unnecessary strain during daily activities and exercise.

4. Juggling Older Children

If this is your second or third pregnancy, then you have the added challenge (in the nicest way possible) of having to lift, carry and support your older children. Some of pelvic-floor safe tips for caring for children include:

• Where possible, start training toddlers or older children to become more independent. This is a slow process requiring lots of empathy and patience. Some ideas of where to start include things such as standing on a step to brush their teeth, holding your hand instead of being carried, standing on a step so you don't have to bend as far to pick them up.
• Use your hip pivot point to pick babies up from the ground, cot or bed. This is a technique we teach in the EMP. This is a much safer way to squat with prolapse and involves pivoting from the hip joint before crouching so that there is less load through your pelvic floor and the pelvic outlet remains in a more closed position.
• Swap the carrier for the pram. Where possible avoid extra load on your body by using the pram instead of the carrier.
• Sit to snuggle. If your little one needs a cuddle, think 'sit to snuggle.' You can still hold and support them, but you aren't placing extra load on your pelvic floor.

5. Rest Where Possible

Prolapse symptoms can often feel worse after a day on your feet or a day filled with a lot of physical activity. If you are able to, factor in some 'horizontal time' into your day. This means getting off your feet and slightly elevating your pelvis with the support of cushions and bolsters. 

6. Avoid Constipation

In our video 'Poo Like a Pro' Lyz explains the defecation dynamics which help you to empty your bowels without straining your pelvic floor. This is a must-watch for anyone with prolapse. Chronic straining and constipation place extra load on the pelvic floor It is incredibly important to do whatever you can to avoid constipation. This includes drinking plenty of water, eating fibre rich foods and if necessary taking supplements under the guidance of your GP or other health care professional.

7. Birthing with Prolapse

Having prolapse does not automatically determine how you will give birth. Understanding birth positions, pushing strategies and pelvic floor protection can help you make informed decisions alongside your healthcare team.

How EMP helps

Inside the Empowered Motherhood Program, members have access to:

• Pregnancy-safe workouts designed by women's health physiotherapists.
• Trimester-specific pelvic floor exercise programs.
• Education on breathing, posture and pelvic floor-friendly lifting techniques.
• Guidance for managing prolapse symptoms during pregnancy and preparing for birth and recovery.

Pregnancy with prolapse can feel overwhelming, but with the right support it is possible to stay active, manage symptoms and prepare confidently for birth. The Empowered Motherhood Program provides evidence-based exercise, education and expert guidance to help support your pelvic floor throughout every stage of pregnancy.