Have you ever felt like something heavy is weighing down in your lower belly? Maybe it feels like your uterus is sagging or dropping? You’re not alone! Many people experience this sensation, and it might be a sign of something called pelvic organ prolapse. But don’t worry, we’re here to explain what it is and what you can do about it in simple terms!

What is Pelvic Organ Prolapse?

Imagine your pelvic area like a hammock that holds your bladder, uterus, and bowels. Sometimes, due to various reasons, this hammock can become weak or stretched out, causing one or more of these organs to droop down. This drooping is called pelvic organ prolapse.

Why Does It Happen?

Several things can contribute to pelvic organ prolapse, including:

  • Pregnancy: Carrying a baby can stretch and weaken the muscles and tissues in your pelvic area.
  • Natural Birth: Pushing during labor and delivery can further strain these muscles and tissues, increasing the risk of prolapse.
  • Coughing and Straining: Chronic coughing or straining due to constipation can put extra pressure on the pelvic floor, leading to prolapse.

Signs and Symptoms

If you’re experiencing pelvic organ prolapse, you might notice:

  • A feeling of heaviness or pressure in your pelvic area, like something is bulging or dropping down.
  • Discomfort or pain during sex.
  • Urinary problems, like leaking urine or feeling like you can’t completely empty your bladder.
  • Bowel issues, such as constipation or difficulty having a bowel movement.

Pelvic Floor Physical Therapy: A Solution

Fortunately, there are ways to improve pelvic organ prolapse, and one of the most effective methods is pelvic floor physical therapy. Here’s how it works:

Strengthening Exercises

A pelvic floor physical therapist can teach you specific exercises to strengthen the muscles that support your pelvic organs. These exercises help lift and support the organs, reducing the symptoms of prolapse.

Breathing Exercises & Pressure Management

Your pelvic floor physical therapist can teach you how to manage the pressure in your abdomen so it doesn’t push down on your uterus

Manual Therapy

Your therapist may also perform hands-on techniques to release tight muscles and improve flexibility in the pelvic area.

Exercises to Improve Pelvic Organ Prolapse

In addition to pelvic floor physical therapy, there are exercises you can do at home to help manage pelvic organ prolapse:

During all the exercises below, make sure you’re breathing and especially exhale when you kegel.


These exercises involve squeezing and lifting the muscles around your vagina and anus as if you’re trying to stop the flow of urine.  Pull the muscles up and into your body as you exhale.  Hold for a few seconds, then relax. Repeat several times throughout the day.

Bridge Pose

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Repeat 10-15 times.


Stand with your feet hip-width apart. Lower your body into a squatting position, as if you’re sitting back into a chair. Keep your chest lifted and your knees aligned with your toes. Rise back up to standing and repeat 10-15 times.  Inhale on the way down, exhale and kegel on the way up

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Exhale, kegel and fllatten your lower back against the ground by tilting your pelvis upward. Hold for a few seconds, then release. Repeat 10-15 times.

Experiencing Symptoms of Pelvic Prolapse? Get in Touch With Breathe. PTW!

Pelvic organ prolapse can be uncomfortable and frustrating, but there are ways to manage it. By understanding the causes and symptoms and incorporating pelvic floor physical therapy and exercises into your routine, you can improve your pelvic health and feel better overall. Don’t hesitate to call Breathe. Physical Therapy & Wellness with locations in Eastern Iowa and Des Moines if you’re experiencing symptoms of prolapse—they can help you find the best treatment plan for your needs. Remember, you’re not alone, and there’s support available to help you through this journey!

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

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