Pelvic Organ Prolapse Explained: Symptoms, Causes, and How to Strengthen Your Pelvic Floor Naturally

Pelvic organ prolapse (POP) is a condition that affects millions of women, yet it’s rarely talked about. It happens when the pelvic floor muscles and connective tissues can no longer provide full support for the pelvic organs, causing one or more of them to drop or press into the vaginal wall.

While prolapse can occur at any age, it’s especially common after childbirth and menopause. Understanding what it is, why it happens, and what you can do about it can help you take control of your health and confidence.

What Exactly Is Pelvic Organ Prolapse?

The pelvic floor acts like a hammock, supporting the bladder, uterus, and rectum. When the muscles or tissues weaken or stretch too much, one or more organs may start to shift downward.

There are several types of prolapse:

• Bladder (cystocele): The bladder bulges into the vaginal wall.

• Uterine: The uterus descends into the vaginal canal.

• Rectal (rectocele): The rectum pushes into the back wall of the vagina.

• Vaginal vault: This can occur after hysterectomy when the top of the vagina loses support.

Common Symptoms

In the early stages, prolapse may have few or no symptoms. But as it progresses, women often describe sensations such as:

• Heaviness or pressure in the pelvis

• Feeling like something is “falling out” of the vagina

• Difficulty emptying the bladder or bowel

• Discomfort during intimacy

• Lower back pain or pelvic ache

If these sound familiar, you’re not alone and it’s not “just part of getting older.”

How Common Is Prolapse?

Pelvic organ prolapse is surprisingly widespread:

• Up to 50% of women experience some degree of prolapse during their lifetime.

• Around 40% show signs of prolapse when examined, even without symptoms.

• About 13% will need surgery at some point.

Despite how common it is, many women don’t seek help — often due to embarrassment, misinformation, or assuming it’s a normal part of aging.

Why Does It Happen?

Several factors contribute to prolapse:

• Pregnancy and childbirth: Vaginal delivery can stretch or weaken pelvic tissues.

• Menopause: Declining estrogen reduces muscle tone and tissue elasticity.

• Chronic straining: From constipation, coughing, or heavy lifting.

• Genetics: Some women have weaker connective tissue by nature.

• Lifestyle factors: High-impact exercise, obesity, and smoking can add strain.

What You Can Do

The good news? Prolapse can often be managed, and sometimes improved without surgery.

1. See a Pelvic Health Physiotherapist

A physiotherapist specializing in pelvic health can assess your symptoms, measure your strength, and teach you strategies to improve function.

2. Work with a Pelvic Fitness Specialist

A certified pelvic fitness coach can help you safely strengthen your core and pelvic floor, modify movements to avoid strain, and regain confidence in your daily activities.

3. Address Contributing Factors

Managing constipation, breathing properly during exertion, and avoiding unnecessary pressure (like straining or breath-holding) can make a huge difference.

4. Consider Hormonal and Lifestyle Support

Your healthcare provider may discuss topical estrogen or other therapies to support tissue health. Gentle strength training, balanced nutrition, and movement all play a role.

Empowerment Through Knowledge

Pelvic organ prolapse doesn’t have to define your life. With awareness, professional guidance, and the right approach to movement, you can regain control and feel strong again.

Your body has supported you through every stage of life, it deserves that same support in return.

Want to talk about your health and get support? Let’s Connect