Do You have a heaviness between your legs?  At the end of the day, do you just want to sit down to relieve the pressure in your pelvic floor?  Is this discomfort limiting what you want to do?  Do you lift groceries and feel downward pull? Do you poop and feel pressure? Do you run or walk and notice it getting worse? Do you want this to change?  Question….do you just push through it or should you change what you are doing?

Cause of Vaginal Pressure or Pelvic Pain

Pelvic Organ Prolapse or POP can occur when there is weakness or laxity in the pelvic floor.  It can be occur during pregnancy, or after delivery.  It can intensify over time.  It can be a result of a fall, or heavy lifting or after a hysterectomy.

You may have grabbed a mirror to look down there and surprised yourself to see a bulge at the vaginal opening.  You have felt fear or frustration or shock.  What is happening?

 All will agree, it is not comfortable.

What is it?  Lack of support, weakness of pelvic floor muscles or laxity of connective tissues.  It can involve the anterior or posterior vaginal wall….(front or back).  The bladder, uterus, vagina, small bowels or rectum can fall into or protrude from the vaginal canal.  This can be frightening.

Solutions for Pelvic Pressure | What to do? 

  1. Be self aware.  Don’t ignore it.  Notice the pattern of when you feel the symptoms. Contact your OB/GYN about your symptoms.   Pelvic Floor Physical Therapists are trained to treat prolapse.  We would love to see you when it is a small problem because those respond quicker.  Even if the prolapse has been present for long time, please take the time to have a few visits.
  2. Take a rest when you feel pressure.  Sitting down will help the structures to return to correct position.  Ideally, lay on the floor and place a pillow under your hips /butt so gravity helps return organs to the correct position.  This will feel better!
  3. Kegel to lift and relieve vaginal pressure.

Smell the roses. Then blow out the candles and tighten the pelvic floor muscles (also known as a Kegel). You should feel a lift.  This is not a glut squeeze (butt squeeze). There should be no pain.  Stop if there is pain.

Practice your pelvic floor contraction before standing up from a chair. Inhale first.  Then exhale and zip up from the pelvic floor to your lower abdominals as you stand up.  You should feel more support and less downward pressure.  If you feel more pressure, then stop! 

Now try this as you sit down, but first smell the roses, then blow out the candles and lift pelvic floor with a contraction.  Keep the pelvic floor muscles tight. Does this decrease your vaginal pressure?

Anytime you are feeling pressure in the vaginal region, you should lift up and tighten prior to and throughout the activity.

  • Seek treatment from a Pelvic Floor Physical Therapist who can fully evaluate your pelvic floor and prolapse.  Specific exercise plan will be created for you to help you get stronger and help your body heal.  Even if you think you need a pessary or surgery, see a PT!  If you do get surgery, you still need to know how to coordinate the pelvic floor muscles. 

You want the best outcome!  Education is power!  Know your body and take the steps to heal it!

Help your prolapse, take the steps to support your pelvic floor!


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Heather Marra, PT

One Simple Step is here to help your achieve that freedom! But at a realistic pace! Not too fast but always taking the next step forward!


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