During the day, gravity puts downward pressure on the pelvic floor muscles and abdominal and pelvic organs, such that by the end of the day, your prolapse symptoms of heaviness, pressure or a bulge may have worsened. Long periods of standing or heavy lifting also increase this downward pressure. Therefore, the following positions can help to counteract the effects of gravity and your activities, thereby decreasing the pressure on the pelvic floor muscles, ligaments, and abdominal/pelvic organs.
Supine Lying
- Lie on your back with knees bent and feet hip-width apart
- Lengthen your spine
- Place a small cushion under your buttocks
- Variations:
- Lie on the floor with your calves on a chair/seat of the couch. Ensure buttocks are close to chair/couch.
- Lie on the floor with legs up the wall. Ensure buttocks are close to the wall.
Kneeling on all fours
- Knees under hips and hands under shoulders
- Keep your neck in line with your spine (don’t look up)
Side-lying
- Lengthen your spine, supporting your head with a pillow so your neck is in line with your spine
- Bend top leg until knee is higher than your hip
- Place 1 to 2 pillows under the top leg to support it
Sitting leaning forward
- Sit on edge of chair
- Lean forward using table, desk, or counter for support
- Stretch your buttocks backwards, keeping your spine elongated and your neck in line with your spine
Standing leaning forward
- Stand leaning forward using a counter or back of couch for support
- Stretch your buttocks backwards, keeping your spine elongated and your neck in line with your spine
If you have a favorite rest position or technique to decrease your prolapse symptoms, comment below!
The information in this blog is provided as an information resource only and should not be used as a substitute for seeking personalized direction from your overseeing physician. Please consult your healthcare team before making any decisions about your pessary treatment plan, which is unique to you and your overall health. Toronto Pessary Clinic expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this blog.