Habits Contributing to Pelvic Organ Prolapse

This article heightens awareness of the influence some daily habits and medical conditions play in contributing to and aggravating existing pelvic organ prolapse (POP). Making changes in our own lives and talking to daughters and other women about this condition, affecting 50% of child-bearing women, is an important part of reducing its occurrence.   


Straining to open the bowel progressively damages nerves supplying PF muscles, causing a loss of bladder and bowel control. Chronic straining weakens bladder, uterine or bowel supports and contributes to POP. Delayed or incomplete emptying is typically due to prolapse of the back (posterior) vaginal wall or failure to release the anal sphincter.

Larger Waist Measurement

Women with a larger waist measurement have a higher risk of pelvic floor dysfunction (incontinence and POP). Visceral fat accumulates internally around the pelvic organs forcing PF muscles to work harder to support the weighted organs. Visceral fat acts like an endocrine gland releasing chemicals that weaken connective tissues ability to recover after damage, e.g. after childbirth or pelvic surgery. Overweight incontinent women gain significant improvement of their continence when they lose weight. Research shows that a diet high in calories and saturated fat (found in cream, cheese, processed meats, fried food) causes a 2.5 times increased risk of incontinence in women, possible due to the inflammatory effect of saturated fat and associated endothelial dysfunction (associated with urinary incontinence).

Heavy Lifting

The internal abdominal pressure created by heavy lifting overwhelms pelvic floor control when the muscles lack quick strength, coordinated lift and hold. If PF muscles fail to lift and hold during heavy tasks, internal supporting ligaments are at risk of being stretched, leading to POP.

Over Challenging Exercise

The pelvic floor is a smaller muscle group that is rarely trained to counter internal pressure rises and often fatigues long before the heart or lungs during exercise. The endurance required for a long run, a 60-minute interval class or prolonged exercise is considerable. Pelvic floor damage occurs when the pelvic floor fatigues part way through a workout. Building abdominal strength with upper abdominal bracing exercises increases intra abdominal pressure that has the potential to overwhelm pelvic floor control.

Repeated rises of intra-abdominal pressure or even one sudden, heavy episode may result in pelvic floor damage, even POP, in some women. If continued fast or high-load exercise results in loss of PF and core muscle control, other muscles substitute to provide trunk stability. Over time the body adopts incorrect muscle substitution and altered posture when the PF and core muscles repeatedly fail in their roles of strength and endurance.

Returning to exercise or lifting heavy weights before regaining PF muscle strength and postural alignment postpartum, results in more strain and damage to pre-weakened muscle, supporting ligaments and connective tissue supports.

Conversely, sustained vigorous exercise (without rest periods) in some women results in increased PF muscle tone causing continued muscular over activity. Poor bladder and bowel control, painful intercourse and some pelvic pain syndromes are related to increased resting tone (tightness) in PF muscles. Muscular hyperactivity during exercise is avoided by building in regular relaxation breaks, and changing over challenging exercise or training programs.

Poor Postural Control

Sitting and standing tall keeps pelvic floor and core muscles active in their low-level endurance mode. The inner cylinder of postural muscles switches on when we become upright each morning and responds with higher bursts of activity depending on the task involved. Our commonly adopted position of slumped sitting switches off these muscles which help provide pelvic organ support, spinal stability and protect joints against wear and tear from gravitational loading when we sit, stand, walk and exercise.

Prolonged Coughing

Women with chronic lung or respiratory disorders (asthma, cystic fibrosis, bronchitis) or who smoke, have a higher rate of stress incontinence. Lifting up PF muscles, described as the ‘knack,’ before coughing helps prevent urine loss and future POP.

Pregnancy and Childbirth

The use of forceps or ventouse (vacuum extraction) to assist birth is associated with a higher rate of damage to PF muscles and tendons. Anterior vaginal prolapse is associated with rupture on the levator ani tendon off one or both sides of the pubic bone when rotational forceps are used to assist birth. POP is more common when the first time mother is over 35, baby is mal-positioned, and a higher birth weight, and second stage is prolonged.

Weak Connective Tissue

Collagen is the protein in connective tissue giving strength to skin, joints, muscles, ligaments and tendons. Studies indicate when a mother experiences POP, daughters have a higher risk of future POP. Hyper mobile joints (knees, elbows, fingers and thumbs that bend too far backwards) due to joint laxity and soft tissue elasticity are a predicator of a higher risk of POP following childbirth. It is important for mums with hyper-mobile joints to focus on PF exercises and protective habits and discuss birthing options with their caregiver.