Pelvic Organ Prolapse & Heavy Weight Training
Pelvic organ prolapse happens when one or more of the muscle and tissues supporting the pelvic organs (uterus, bladder, or rectum) becomes weak or loose. This may cause one or more of the pelvic organs to drop or press into or out of the vagina.
Symptoms of pelvic organ prolapse include:
● Seeing or feeling a bulge or “something coming out” of the vagina
● A feeling of pressure, discomfort, aching, or fullness in the pelvis
● Pelvic pressure that gets worse with standing or coughing or as the day goes on
● Leaking urine (incontinence) or problems having a bowel movement
● Difficulty inserting tampons
Strength training is an essential component of recommended adult physical activity guidelines worldwide. It has important health benefits for women and has been shown to reduce the risk of metabolic and cardiac diseases. It also improves musculoskeletal pain, body composition & bone mineral density.
Despite these benefits, women at risk of developing (or worsening) POP are often advised to avoid heavy lifting. This advice is based off the idea that increases in intra-abdominal pressure (IAP) and subsequent transmission of pressure to pelvic organ support structures during lifting, contributes to pelvic floor dysfunction (PFD). There is strong evidence to support lifting heavy weights to prevent POP symptoms (Forner et. Al, 2019). Physically active women lifting weights <15 kg were more likely to report symptoms of pelvic organ prolapse than women lifting weights greater than 50 kg. Age, number of vaginal births, history of constipation or hemmoroids, and family history of POP have also been shown to be related to POP symptoms. This particular study by Forner et.al, 2019, concluded that physically active women who lift heavy weights for exercise do not have an increased prevalence of POP symptoms.
If you experience POP symptoms, please see a certified health care professional with specific training in treating prolapse or pelvic floor dysfunction. They can help tell you what you should or shouldn’t be doing… and it likely won’t be to stop lifting weights ;)
