Exercise with prolapse and after hysterectomy
You can get stronger, and you can move
If you've been diagnosed with pelvic organ prolapse, or are trying to learn more about how to best support recovering from a hysterectomy, you may be wondering, or worried - about whether it's safe to exercise for your pelvic floor.
At Pear, our Pelvic Health Physiotherapists and Accredited Exercise Physiologists help women every day return to exercise safely, build strength, and regain confidence after prolapse, prolapse repair surgery or hysterectomy.
Whether your goal is returning to the gym, running, or simply lifting your children or grandchildren & feeling stronger in your body, we can help you create a rehabilitation plan for you.
Can You Exercise with Prolapse?
Yes. In all cases, exercise is not only safe, but beneficial when living with pelvic organ prolapse. Sadly, we see out of date advice that women are told to avoid exercise altogether, but current research and evidence suggests that actually - the right type of exercise can improve your pelvic floor strength, your physical function, and overall confidence knowing you can move well.
The key is finding the right type, time and intensity of exercise for your symptoms, goals and stage of recovery. It’s not a one size fits all approach.
Our team can help you:
Understand your prolapse diagnosis
Learn how pressure affects the pelvic floor
Modify exercise when needed
Build strength safely
Return to activities you enjoy
Improve confidence with movement
What is Pelvic Organ Prolapse?
Pelvic organ prolapse occurs when one or more of the pelvic organs move downward into the vaginal space due to changes in support structures, including muscles, fascia and ligaments.
Common symptoms include:
A feeling of heaviness or dragging in the pelvis
A vaginal bulge or sensation of something "falling down"
Difficulty emptying the bladder or bowel
Lower back or pelvic discomfort
Symptoms that worsen with prolonged standing or exercise
Prolapse is common, particularly following pregnancy, childbirth, menopause and pelvic surgery - and we know there are several things we can proactively do like pessary support, exercise and dietary modification to help ease symptoms and reduce severity.
Exercise for Prolapse - What Activities Are Safe?
There is no single list of exercises that every woman with prolapse should avoid. If you see such a list - TAKE IT WITH A LARGE GRAIN OF SALT! We do not have a do and don’t.
The best exercise program depends on so many individual factors like
Your prolapse symptoms, heaviness in the afternoon, or hardly any symptoms - both respond well to exercise but different types and times.
The type and stage of prolapse, and if you are using a pessary (think of pessaries like a sports bra for your vagina!)
Your fitness level and movement goals - is it a 5km park run, or back to a CrossFit class, or Yoga, all will have a different path
Whether you have recently given birth or are using HRT - hormones play a role in our tissue health
When Can You Exercise After a Hysterectomy?
Every woman recovers differently, but a gradual approach is essential - this is a question our Principal here at Pear Esme is investigating in her PhD studies at Australian Catholic University.
Many women begin with gentle walking in the early weeks following surgery before progressing to strengthening exercises as healing occurs - and returning to high-impact exercise, heavy lifting or intense training too quickly can increase symptoms and slow recovery, but can be reached!
At Pear, we work closely with your surgeon's recommendations while helping you rebuild strength and confidence safely.
Why Pelvic Floor Assessment Matters
The pelvic floor plays an important role in both prolapse management and hysterectomy recovery.
Our Women's Health Physiotherapists can assess things that really help the bigger picture of your pelvic health, both short and long term. They will assess
Your Pelvic floor muscle function (can it contract, can it relax, does it have endurance to hold)
Breathing and pressure management (exhale on the effort part of the movement is what we cue to aid your pressure management!)
Whether a pessary can be a helpful support for your tissue and aid your recovery and symptoms.
How Exercise Physiology Can Help
Our Accredited Exercise Physiologists specialise in designing evidence-based exercise programs for women with pelvic floor concerns.
We help women:
Return to exercise after surgery
Manage prolapse symptoms
Improve strength and fitness
Build confidence with movement
Return to gym, running and sport
Maintain long-term pelvic health
Exercise programs are tailored to your individual goals and adjusted as your symptoms and fitness improve.
Women's Health Physiotherapy and Exercise Physiology in Brisbane
At Pear, our Women's Health team combines physiotherapy and exercise physiology to provide comprehensive support for women living with prolapse and those recovering from hysterectomy surgery.
We believe women should have access to expert guidance that allows them to remain active and continue participating in the activities they love.
Whether you're newly diagnosed with prolapse, preparing for surgery, or looking to return to exercise after a hysterectomy, we're here to help.
Frequently Asked Questions
Can I lift weights with prolapse?
Yes, absolutely. We know that resistance training is so important for our bone health, metabolic health, maintaining our strength and independence as we age. At Pear, your Exercise Physiologist will work with you to get back to lifting weights, build strength in your pelvic floor and your whole body - in a way that is safe and works for you.
When can I run after hysterectomy?
Rehabilitation and recovery after hysterectomy is not a one size fits all, so we can work with you and your surgeon to make a plan to get you back pounding the pavement! For some patients, this might look like 8-12 weeks, for others it may be longer to restore the strength before running.
Can exercise make prolapse worse?
This is one of the most common questions we hear from women with pelvic organ prolapse.
The short answer is: it depends on the type of exercise, how it's performed, and how your body responds to it. Symptoms increasing during exercise does not mean it is worsening your prolapse, it more indicates that maybe that exercise may create more pressure than your pelvic floor and support structures can currently manage.
Working with a women’s health exercise physiologist can help to make your exercise and symptoms clearer, and make program that helps.
Book an Appointment
If you're looking for support with exercise and prolapse, pelvic floor rehabilitation, or returning to exercise after hysterectomy surgery in Brisbane, contact Pear today.
Our Women's Health Physiotherapists and Accredited Exercise Physiologists can help you develop a personalised plan to move with confidence.