Pelvic organ prolapse is a diagnosis that often brings fear, confusion, and a lot of misinformation. Many people hear the term and instantly imagine the worst: organs literally falling out of their body, a life of physical limitations, or the end of an active lifestyle. But we’re here to say—take a deep breath—it’s not as scary as it sounds.
In this episode of the MamasteFit Podcast, pelvic floor physical therapist Hayley Cava and I share our personal experiences with pelvic organ prolapse. We also share the science behind prolapse and offer hope, perspective, and practical tools for navigating the diagnosis.
Subscribe to our YouTube Channel for more weekly workouts and educational videos! We publish one new workout video and 2-3 educational videos a week on our channel.
What Is Pelvic Organ Prolapse?
Pelvic organ prolapse occurs when one or more of the pelvic organs (bladder, uterus, rectum, or vaginal vault) descends and bulges into the vaginal canal due to weakened or stretched supportive tissues. There are various types:
Cystocele – bladder prolapse into the vaginal wall
Rectocele – rectum pushing into the vaginal wall
Uterine prolapse – uterus descending down into the vagina
Urethrocele – urethral prolapse
Enterocele – small intestine pushing into the vaginal space
Rectal prolapse – rectum pushing out through the anus
Often, these changes occur postpartum when the vaginal tissues have been stretched to accommodate birth. Hayley emphasizes that many are told they have “a little prolapse” at their six-week checkup with no context or education, leading to unnecessary anxiety.
The Diagnosis Isn’t a Life Sentence
I didn’t even know I had a prolapse until I came across it in my medical notes after my first baby. No one told me during my appointments because I had no symptoms. If no one had written it down, I never would’ve known—and to this day, even after four kids, my prolapse hasn’t changed, and I’m still asymptomatic.
I lift heavy weights. I run marathons. I jump on trampolines with my kids. None of it has made my prolapse worse. I want to start here because I know how many of you get this diagnosis and immediately fear the worst. I’m here to tell you that prolapse doesn’t have to limit you.
Hayley’s journey was a bit more symptomatic, including heaviness and visible changes that sparked panic. Her turning point came when she refused to accept that her life was now limited and instead became a pelvic floor physical therapist to learn more. She discovered that symptoms don’t always align with severity—some people with grade 1 (mild) prolapse may feel intense symptoms, while others with severe grades feel nothing at all.
My Experience Managing Prolapse
One powerful strategy for managing prolapse is pressure management. Proper breathing and alignment during movement help distribute pressure more evenly across the core and pelvic floor. When I started lifting again postpartum, I had to learn how to breathe and brace properly—especially during those early months when the tissue is still healing. Here are my top tips for breathing and pressure management during exercise:
- Inhale down and back into your lower ribs and low back—not just your belly.
- Avoid “bearing down” with your inhale, which increases pressure on the pelvic floor.
- Exhale to lift the pelvic floor gently. This recoils your diaphragm upward and activates your core and pelvic floor muscles.
I then apply this intentional breath work to my workouts:
Inhale as I lower into a squat (increasing intra-abdominal pressure)
Exhale and lift the pelvic floor as I come up (to help manage that pressure)
It takes practice, and in the early postpartum days I had to be really mindful, but now it’s second nature. And the result? I can lift just as heavy—if not heavier—than before kids, and I’m not in pain.
The Role of Fascia and Function
It’s a common myth that the pelvic floor muscles are solely responsible for “holding up” the pelvic organs. In truth, the pelvic fascia—connective tissue that links the organs to the spine and abdominal wall—does much of the work. Understanding this can help shift the mindset from fear of muscle failure to a more comprehensive view of posture, alignment, and pressure dynamics.
Supporting Yourself Through Movement
I like to compare prolapse to having stretch marks or loose skin after birth. Our body looks and feels different, but it doesn’t mean it’s not functional. Just because something shifted doesn’t mean you’ve lost strength or ability.
Some days, especially early postpartum, I’d feel a bit more heaviness—usually after being on my feet all day or wearing the baby for hours. I found that taking a few minutes to do some back expansion breathing, maybe shifting my hips a bit, was often enough to relieve the symptoms. It wasn’t about avoiding movement—it was about moving smarter.
Sometimes, simply staggering your stance or changing your foot position can alleviate symptoms during lifting or jumping. Incorporating asymmetrical work into your workouts or splinting during bowel movements can be effective symptom management tools.
Your Body Is Adaptable
What I want you to know is this: your body is incredibly adaptable. Pregnancy and postpartum are not the end of your strength journey—they’re opportunities to rebuild stronger. Every postpartum period gave me a chance to improve things I didn’t even realize needed work.
The postpartum period is often seen as a time of fragility, but Hayley reframes it as a golden opportunity to rebuild your body in a more optimal way. By focusing on breath, mobility, and pressure management, Hayley and I found that we’ve become stronger, more in tune with our bodies, and less injury-prone than before having kids.
And yes—you can run, lift, jump, and do it all, even with a prolapse diagnosis. It’s not about avoidance; it’s about awareness and adaptation.
We're Here to Help!
If you’re not sure where to begin, our postpartum fitness programs are here to guide you. We start with bodyweight and breath work, then progressively build back to loaded movements like squats and deadlifts. Every workout is designed with intention to support your healing body. These programs aren’t “prolapse-specific,” but the principles—pressure management, breath, mobility, alignment—support the whole picture, including prolapse, leaking, and core recovery.
And for professionals, we created our professional mentorship community—a space to dive deep into topics like prolapse and how to help your clients move with confidence. If you’re listening after August 2025, don’t worry—all our trainings are saved and available to revisit.
And if you’d like to connect with Hayley Cava, you can find her here: https://www.hayleykavapt.com/
Final Thoughts
Living with prolapse isn’t the end of the road. It’s just part of your story—and it’s a story that can include strength, freedom, and joy. Whether you’re newly postpartum, a few years into parenting, or expecting again after a previous diagnosis, there is so much hope ahead. I’m living proof, and I’m here to remind you:
You are strong. You are capable. And you are not broken.