Have you been diagnosed with a prolapse and are either trying to conceive or already pregnant? It's completely normal to feel anxious about how pregnancy and childbirth might affect your prolapse. Rest assured, with the right guidance, exercises, and lifestyle modifications, managing a prolapse during pregnancy is safe and achievable. Here are some tips to help you through this time:
CONNECT WITH YOUR BREATH AND PELVIC FLOOR
Take time to observe your breath and feel how your pelvic floor engages and lifts as you breathe in and out. Practice gentle pelvic floor engagement during exhalation while in different positions like semi-reclined, seated, child's pose, or standing.
SEE A PELVIC FLOOR PRACTITIONER
If you have a prolapse, it's crucial to consult with a qualified pelvic floor practitioner. They can assess your pelvic floor and create an individualized rehabilitation program involving exercises, breathing techniques, and neuromuscular coordination improvement.
MANAGE YOUR CONSTIPATION
Constipation is common during pregnancy and can strain your pelvic floor, increasing the risk of prolapse. Ensure you consume sufficient water and fiber, establish a healthy bowel routine, use good pooping posture, and avoid straining. Tools like a squatty potty and using "ooo cha" technique can help with optimal pooping posture and waste expulsion.
LISTEN TO YOUR BODY
Be attentive to your body as it undergoes changes during pregnancy. Posture, center of gravity, and prolapse symptoms can fluctuate. Understanding your body's signals allows you to adjust movement strategies to minimize prolapse impact.
USE THE RECOVERY POSITION
When feeling tired or experiencing extra pressure, rest in the recovery position. Lie on your back with legs up the wall or resting on a chair, placing a pillow under your pelvis to encourage organs to move away from the vagina entrance. Breathe naturally and engage your pelvic floor gently during exhales.
EXHALE WITH EXERTION
During activities involving exertion, exhale as you move. Gently blowing out and engaging your core before movement reduces force directed to the pelvic floor and pelvic organs.
LOOK AT YOUR POSTURE
Postural changes can affect pelvic floor pressure. Aim to maintain alignment with your natural curvature rather than slumping. Test your posture by checking if breathing feels effortless. Untucking your butt can help improve alignment.
STAY ACTIVE AND WHOLE BODY STRENGTHENING
Engage in whole-body strengthening exercises while being mindful of your symptoms and adhering to pregnancy guidelines. Regular exercise can also promote regular bowel movements.
MANAGE YOUR STRESS
Stress can impact bowel movements, and constipation is a risk factor for prolapse. Additionally, stress leads to pelvic floor muscle clenching, affecting their effectiveness. Good stress management strategies are essential for pelvic health.
Remember, it's crucial to work with healthcare providers who can guide you through a safe and effective management plan for your prolapse during pregnancy.
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