Birth, pelvic health, postpartum, Prolapse

How I Healed my Prolapse (Part 3)

Continued from Part 1 & Part 2

After seeing Kristen, I felt so much better. I wasn’t worried about picking up and carrying Nugget around, I wasn’t worried about carrying laundry up from the basement or hauling in groceries. I was able to actually live my life.

I started doing the ab work Kristen suggested, and I was absolutely astounded at how effective they were! Who knew such tiny movements like lifting your foot off the ground could have such a dramatic effect. The first day I did the exercise for a total of 6 reps. I know, barely anything, but I wasn’t able to maintain proper technique after 6 so I stopped. The next day I was blown away by how sore I was. We went grocery shopping and I was waddling around like I was 9 months pregnant because my TA was so sore! It was a total lightbulb moment for me. It made me realize just how much your TA functions in supporting your pelvis and trunk through every day movements, like walking! It made me understand further how diastasis recti can influence your movement and why it is so important to keep it in check if you have one.

I did the PF progressions she suggested. I was surprised to hear she suggested going PF contractions with a full bladder, but if you think about it, that’s like an internal load on your PF, and it’s like adding plates to the barbell! I was able to get even more in tune with my body, and really feel how and when my PF was contracting and monitor the forces at work.

I went back to see Kristen a month after our initial appointment feeling great. I informed her that a lot of my symptoms had subsided and other were explainable by reasons besides prolapse. She laughed “well you can go home now!” she said, jokingly, but I probably could have. She reassesed my abs, alignment and PF. After she was all done she said “Well you’re boring! There isn’t much going on here! Your PF is strong and contracting reactively and is well coordinated with your TA. Your anterior wall is ‘stretchy’ but I wouldn’t say you have a prolapse!”

I wanted to cry, again. But this time tears of joy.

But I hesitated. I was worried. Nugget was my first baby and I definitely had plans of having more, and hopefully sooner rather than later. So I asked Kristen what to do. I was nervous another labour and birth would do even more damage. Should I come see her in pregnancy? How does she recommend labouring and pushing from the perspective of a PT? Can I prevent prolapse with future babies?

So many questions.

We had a lengthy discussion about labour, pushing and delivery. It was so nice to talk to someone openly about birth who was about the function and physiology of the female body, and she gave me tools to go into my next pregnancy & birth feeling strong and confident.

And that’s how I want you to feel. Strong & Confident

Not broken, or fragile, or sad or depressed.


We are all strong, we just need to see it within ourselves.

Now if you have read this series of blogs, hoping for a how-to list of things to do to heal your prolapse, I am sorry that I didn’t deliver.

However, I will give you this one To Do.

Find a pelvic floor physiotherapist. A good one. One that supports your goals and lifestyle. Not all physios are as open and supportive as Kristen, and you don’t have to accept that. If your physio refuses to give you progressions, or only tells you your options are to swim and walk, never lift anything over 5lbs (that’s realistic) and never spread your feet wider than hip width, find a new physio. There are good ones out there. If you don’t leave your appointment feeling confident you know how to live your life without fear and anxiety, you need a new physio. They should support your goals, not crush them.



10 thoughts on “How I Healed my Prolapse (Part 3)”

  1. What stage prolapse were you? I’m between a 2 and a 3 and have been told that I can improve it with therapy but it likely won’t ever fully “heal”. It’s super discouraging as I really want to get back to an active lifestyle.


    1. Hi Karie!
      I was diagnosed as a stage 2 cystocele and stage 1 uterine. It is possible to get back to an active lifestyle and still have prolapse! It’s all about core function & strength and symptom management. Do you have a pelvic floor or women’s health physiotherapist? Do they support your goals?


  2. I am seeing an OBGYN on Friday (I’ve only seen my midwife thus far) to get a referral, but am concerned that they may not have an in-network specialist with my HMO (Kaiser) and will probably refer me to a regular PT. I may just need to do some research on someone out of network that is well versed in pelvic health and is supportive of my goals. I had a tough homebirth with a 4+ hour pushing phase and I’ve been so disappointed and depressed about my body. I’m only 5 weeks PP but am anxious to become active again as soon as it is safe since exercise is so important to my mental and emotional wellbeing. Right now I’m nervous when I even take a walk because I’m concerned about worsening my prolapse.

    Thank you so much for this post. It’s a much needed ray of hope in an otherwise very depressing sea of unoptimistic information on the internet.


    1. Oh Karie, I totally feel you! When I was 5 weeks pp I could barely walk around the block without pain! You are SO SO early pp, you have a LOT of healing ahead of you! Definitely do some research and find a PFPT that will work with your goals, I had to pay out of pocket for mine, but it was 100% worth it!
      If you’re interested, I am a member of a Pelvic Organ Prolapse fitness group on facebook, and I have found the group immensely helpful and supportive, if you want you can request to join here:


  3. Thank you so much! I really appreciate the commiserations and its great to read a success story. I’ve also joined the FB group and have been reading through all the old posts for info. 🙂

    Liked by 1 person

  4. Thank you so much for your post! Discussions about POP are always full of doom & gloom, it’s so refreshing to have some positivity! Your story is much like mine. I was absolutely terrified to do anything after diagnosis (lifting my 7 lb baby, laughing, making dinner) I was in so much pain, I could barely walk. I had to have family come help me take care of baby for 2 months because I was such a wreck physically & emotionally. Around 7 months pp & after 6 months of PT I started to have symptoms lessen & found some peace. Your physio sounds amazing! I wish I could see her as well. Thank you again!

    Liked by 1 person

  5. Hi! Thank you so much for posting this…it’s really encouraging and like others on here have said, all you find is doom and gloom about prolapse !
    I’ve been diagnosed and have seen a women’s health physio for 6 months but it’s very much focused on kegels. I’ve searched and searched but cannot find a physio in the uk that does this ‘whole body’ stuff like you described. Would you mind sharing the exercises in more detail she gave you?
    Also , what were your symptoms initially and how long did it take to become symptom (and prolapse) free?
    I’m one year post partum with grade one bladder and recto but feel symptoms all the time


    1. Hi Dee!
      The biggest recommendation I can make is to invest in Julie Weibe’s Pelvic Floor Piston program. It delivers nearly all of the information and instruction that a PFPT can give without a hands on individual assessment. I hope this helps!


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