If you’ve recently been diagnosed with pelvic organ prolapse (POP), you might be feeling a mix of emotions—uncertainty, frustration, or maybe even a bit of fear. You’re not alone in wondering how this affects your day-to-day life, especially when it comes to your fitness routine. Weightlifting, in particular, might seem like a no-go area now. But here’s the good news: lifting weights can still be a safe and incredibly beneficial part of your life with POP. In fact, it might be one of the best things you can do for your body.
Before diving into why weightlifting can be so beneficial, let’s take a moment to understand what pelvic organ prolapse is. POP happens when the muscles and tissues that support your pelvic organs—like your bladder, uterus, or rectum—become weakened or stretched. This can cause these organs to shift downward, sometimes leading to discomfort, a heavy feeling in your pelvis, or urinary issues. While these symptoms can be a bit alarming, it’s important to remember that prolapse is manageable, and staying active is key to that management.
The Benefits of Lifting Weights with Pelvic Organ Prolapse
You might be thinking, “Isn’t lifting weights going to make things worse?” It’s a valid concern, but when done properly, lifting weights can actually help you manage your prolapse and feel stronger in your body. Here’s how:
- Building Stronger Pelvic Floor Muscles:
Lifting weights can help strengthen your pelvic floor muscles, which are crucial for supporting your pelvic organs. These muscles are part of your core, working alongside your abs, back, and diaphragm. When you lift weights with good form, you’re not just working your arms or legs—you’re also engaging and strengthening your core, including your pelvic floor. And strengthening your pelvic floor with functional, whole body exercise is more beneficial than strengthening with isolated kegel exercises alone. - Preventing Muscle Imbalances:
One of the big reasons to keep lifting is to prevent muscle imbalances. When certain muscles are stronger or tighter than others, it can mess with your posture and alignment, which can put extra strain on your pelvic floor. By lifting weights, you’re working on creating a balanced, strong body that supports your pelvic organs the way it should. - Improving Functional Strength:
Let’s face it—life requires strength. Whether it’s carrying groceries, picking up your kids, or simply getting up from a chair, you need strong muscles to move through your day. If you’re a parent, you’re already weightlifting regularly: kids, diaper bags, strollers, etc! Weightlifting builds this functional strength, helping you do these everyday tasks more easily and with less strain on your pelvic floor. - Boosting Confidence and Well-Being:
There’s something incredibly empowering about lifting weights—knowing that you’re strong and capable. Dealing with POP can be tough emotionally, but continuing to lift weights can help you feel more confident and in control of your body. It’s about focusing on what you can do, rather than what you can’t.
Tips for Lifting Weights Safely with Pelvic Organ Prolapse
While lifting weights has many benefits, it’s important to do it safely, especially when managing POP. Here are some tips to help you lift with confidence:
- Breathe Properly:
Breathing might seem like a small detail, but it’s crucial. This is the number one most important thing when exercising with a POP. Exhale during the effort phase of the lift (when you’re lifting the weight) and inhale as you lower it. This helps manage the pressure in your abdomen and protects your pelvic floor. - Engage Your Core and Pelvic Floor:
Before you lift, take a moment to engage your core and pelvic floor. Utilize piston breathing to activate and lift your pelvic floor while gently pulling your belly button towards your spine. This helps create a natural support system for your pelvic organs during the lift. - Start Light and Build Gradually:
If you’re new to weightlifting or haven’t lifted in a while, start with lighter weights. Focus on getting your form right and gradually increase the weight as you get stronger. There’s no rush—take your time and listen to your body. - Get Professional Guidance:
If you’re unsure about how to lift weights safely with POP, don’t hesitate to seek help. A pelvic floor PT can guide you through exercises and modifications that are safe and effective for your situation. Come see us at Empowered Physical Therapy!
Moving Forward with Strength and Confidence
Having pelvic organ prolapse doesn’t mean you have to give up on lifting weights or living an active life. In fact, staying strong and active is one of the best ways to manage your symptoms and feel good in your body. By lifting weights with awareness and care, you’re taking an important step toward maintaining your strength, balance, and overall well-being.
So, don’t be afraid to keep lifting—just do it with the knowledge and confidence that you’re doing something incredibly positive for your body. You’ve got this!