Your life is not over because you have prolapse.” - me.

So you've been told you have a cystocele (a.k.a. bladder prolapse) and while pelvic floor physical therapy is a fantastic tool to help manage it, you're probably wondering, "what else can I do to make this better." You might also be thinking, "my life is ruined." I am here to tell you that it is not ruined, my friend. Read on.

Let's break it down into simple, practice changes you can start making today.

1. Ditch the Heavy Lifting (Until you Learn How to Do It Smarter)

Carrying your toddler, lifting that Costco haul, or tackling those big laundry baskets can add pressure to your pelvic floor. Are you doing more damage? Maybe not. But you could be increasing your symptoms. If you can't pass off these activities to your partner, try this:

1. Engage your core (think of bracing your tummy muscles like you are belly laughing at a joke).

2. Exhale as you lift - "blow as you go!" This helps reduce strain and gives your pelvic floor some much-needed support.

2. Bye-Bye Constipation!

Let's talk poop (because we talk about everything on my corner of the internet). Straining during bowel movements is rough on your pelvic floor, so here's how to keep things moving smoothly:

1. Load up on fiber. Cut processed foods and sugar if you can.

2. Drink more water. Yes, this is a never ending battle for me too!

3. Prop your feet up. A small stool (or squatty potty) under your feet while on the toilet can work wonders for alignment.

3. Lighten the Load

Carrying extra body fat can increase pressure on your pelvic floor. If you're postpartum, give yourself grace and time -but gentle consistent movement and balanced meals can help support your health and your pelvic floor. I am now two years postpartum and I really did not see a drop in abdominal tummy fat until I started consistently sleeping through the night, going to the gym, and cutting all processed foods and sugars. It's tough but I know you can make small changes to feel the results.

4. Move in a Pelvic Floor-Friendly Way

Exercise is awesome, but not all workouts are pelvic floor-friendly. Try swapping high-impact activities (like running or jumping) for:

1. Walking

2. Swimming

3. My Postpartum Ab Challenge. You can get on the waitlist for the next challenge here.

5. Improve Your Posture

I just had to get out of a slouched position as I am writing this! I struggle here as well. While slouching might be our new normal after months or years breastfeeding, it's tough on our pelvic floor. Try this:

1. Sit tall with your shoulders back and feet flat on floor.

2. Avoid sitting for hours on end. Taking standing or walking breaks helps! Do you work from a desk? Ask your boss about a standing desk or write off that ish if YOU are the boss! Your body deserves variability in positions.

6. Stand (or Sit) Smart

Prolonged sitting or standing can make symptoms worse. So what is a girl to do? Change positions frequently. I like to set 20 minute timers on my phone while I am working so I remember to switch positions or at least check in with my posture. Don't discount the power of a stretch break in between zoom calls!

7. Kick That Cough

If you have a chronic cough or allergies, all that coughing can strain your pelvic floor. Treat the underlying issue (and stay hydrated) will give your organs some relief.

8. Can We Possibly Decrease Stress?

Stress can lead to tension in the pelvic floor. UGH. I know. We are all stressed. Taking a few minutes to practice diaphragmatic breathing, pray, journal, or even just sip a cup of peace tea while your toddler naps can help relax those muscles. PS- "peace tea" is my afternoon cup of tea where I proclaim a peaceful afternoon. This is before all of my children wake up and start demanding different snack choices and I am completely overwhelmed. The cup of tea may sound silly but it really helps ground me.

9. Consider a Pessary (It's a Sports Bra for your Organs).

A pessary is a small, removable device that lives in your vagina to give your bladder some extra lift. It’s like a bra for your pelvic floor—functional and surprisingly comfortable. Chat with your OB-GYN about getting fitted for one.

10. Dress for Success

Tight belts or waist trainers might seem like a quick fix, but they’re actually putting pressure on your pelvic organs. Opt for comfy, supportive clothing that lets your body breathe and move freely.

11. Stick with Your PT Homework

I know, life is busy. But those exercises your pelvic floor PT gave you? They’re pure gold. Even just a few minutes a day can make a big difference over time. You’ve got this!

You're Not Alone in This

Managing a prolapse can feel overwhelming, but it’s 100% possible to feel better and regain confidence in your body. Remember, small daily habits add up to big wins over time. Be kind to yourself and take it one step at a time.

You’ve got this! And if you have any questions or tips that have worked for you, I’d love to hear them. Let’s keep the conversation going and support each other on this journey.

Other Resources to Help You with Prolapse

Consider joining the waitlist for my nextPostpartum Ab Challenge. I teach you how to move and breathe better in order to optimally strengthen your core and pelvic floor. I can help you support your prolapse and get you feeling better in your body!