Pelvic organ prolapse (POP) is a common condition that affects many individuals, particularly women. It occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend or bulge into the vaginal canal due to weakened pelvic floor muscles and ligaments. While POP can be caused by various factors, such as pregnancy, childbirth, menopause, and obesity, there are preventive measures that can significantly reduce the risk of developing this condition. Pelvic floor occupational therapy has emerged as an effective approach to not only treat pelvic organ prolapse but also to prevent its occurrence. In this blog post, we will explore the role of pelvic floor occupational therapy in preventing pelvic organ prolapse and empowering individuals to maintain a healthy pelvic floor.
Understanding Pelvic Organ Prolapse:
Pelvic organ prolapse occurs when the supporting structures of the pelvic floor weaken, causing one or more organs to sag or protrude into the vaginal canal. This can lead to symptoms such as pelvic pressure, a sensation of heaviness, urinary or bowel dysfunction, and discomfort during sexual intercourse. While certain risk factors like childbirth and hormonal changes cannot be controlled, lifestyle modifications and preventive strategies can significantly reduce the likelihood of developing pelvic organ prolapse.
The Role of Pelvic Floor Occupational Therapy:
Pelvic floor occupational therapy is a specialized area of occupational therapy that focuses on improving the strength, function, and coordination of the pelvic floor muscles. When it comes to preventing pelvic organ prolapse, pelvic floor occupational therapy offers several key benefits:
Education and Awareness:
Occupational therapists provide individuals with comprehensive education about the anatomy and function of the pelvic floor muscles, as well as the factors that contribute to pelvic organ prolapse. This knowledge helps individuals understand the importance of maintaining a healthy pelvic floor and empowers them to take proactive steps in preventing POP.
Pelvic Floor Muscle Training:
One of the interventions in pelvic floor occupational therapy is pelvic floor muscle training. Occupational therapists guide individuals in identifying and correctly contracting the pelvic floor muscles. Regular and targeted exercises can strengthen these muscles, improve their tone, and enhance pelvic floor support, reducing the risk of pelvic organ prolapse. Once these muscles are identified and correctly coordinated, the OT will teach you progressions of appropriate exercises to engage your pelvic floor during your workout routines and functional tasks.
Lifestyle Modifications:
Occupational therapists work with individuals to identify lifestyle factors that may contribute to pelvic organ prolapse, such as obesity, chronic constipation, or heavy lifting. They provide guidance on adopting healthy habits, including maintaining a balanced diet, achieving and maintaining a healthy weight, managing bowel movements, and practicing proper body mechanics during activities that involve lifting or straining.
Postural and Body Mechanics Training:
Occupational therapists teach individuals proper body mechanics and posture to minimize intra-abdominal pressure and reduce stress on the pelvic floor. They offer strategies for maintaining good posture during activities such as sitting, standing, lifting, and exercising, which can help prevent the onset or progression of pelvic organ prolapse.
Assistive Devices and Supportive Strategies:
In some cases, occupational therapists may recommend the use of pelvic support devices, such as pessaries, to provide additional support to the pelvic organs. They also teach individuals techniques to manage and reduce the impact of daily activities that may put strain on the pelvic floor, such as using proper lifting techniques or modifying exercise routines.
Pelvic organ prolapse is a prevalent condition that can significantly impact an individual's quality of life. However, with the guidance and support of pelvic floor occupational therapy, individuals can take proactive steps to prevent pelvic organ prolapse and maintain a healthy pelvic floor. By educating individuals, providing targeted exercises, promoting healthy lifestyle habits, and offering strategies for optimal body mechanics, occupational therapists play a crucial role in empowering individuals to safeguard their pelvic floor health
While it is important to consult with a healthcare professional such as an OBGYN or an occupational therapist for personalized guidance, here are a few examples of exercises that may help prevent pelvic organ prolapse:
Kegel Exercises: Kegels are a fundamental exercise for strengthening the pelvic floor muscles. Squeeze the muscles you would use to stop the flow of urine or prevent passing gas, hold for a few seconds, then relax. Repeat this contraction and relaxation 10-15 times in a row.
Bridge Exercises: Bridges target the glutes and pelvic floor muscles, helping to strengthen the entire pelvic region. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, forming a straight line from your knees to your shoulders. Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.
Pelvic Tilts: Pelvic tilts improve pelvic alignment and strengthen the lower abdominal muscles. Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis backward, flattening your lower back against the floor. Hold for a few seconds, then release. Repeat 10-15 times.
Inner Thigh Squeeze: Sit on a stable surface with your knees bent and feet flat on the floor. Place a small ball or pillow between your knees. Squeeze your knees together, engaging your inner thigh muscles, and hold for a few seconds. Release and repeat 10-15 times.
Core-Strengthening Exercises: Strengthening the core muscles can provide additional support to the pelvic floor. Marches, heel slides, and bird dogs are a few examples. Be sure to engage your lower ab muscles while being mindful of any pressure you feel in the pelvic floor.
OT-Tip: At the end of the day if you notice the pressure and heaviness you feel in your pelvic floor is worse, try propping your hips up on some pillows while practicing your diaphragmatic breathing. You can also do your kegels, pelvic tilts, and marches with your hips elevated to allow for gravity-assisted exercises! Contact your local pelvic OT for more info!
Remember to start slowly and gradually increase the intensity and duration of your exercises. It is essential to listen to your body and consult with a healthcare professional or occupational therapist for personalized advice and guidance. They can provide specific exercises and modifications tailored to your individual needs.
Come back next week to take a closer look at continence management and how to reduce urinary urgency, frequency and leaks! Give us a like, share, and follow on our social media pages.
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