Safe exercise (prolapse related)

[Snooptheboot]

Just wondering if anyone can help! I have a 5 year old and almost 2 year old.
After my second was born I had diastasis recti of about 3/4 cm, started doing Pilates which helped but classes stopped because of lockdown so it’s still 2/3 cm currently.

During lockdown I started c25k. I loved it and started seeing a real difference in my shape and felt great, until I realised a few months ago that it had exacerbated what I assume was a mild prolapse from giving birth. I hadn’t had any symptoms before which I’ve read can happen with mild prolapse. I imagine it’s now at least a moderate prolapse so have obviously stopped running!

My gp is currently not seeing anyone for what they deem non emergency health issues due to Covid and being involved in the vaccine roll out so I haven’t spoken to them about it as of yet.

Since I stopped running I’ve really missed doing exercise and have basically piled the weight on! I’m uncomfortable, my clothes don’t fit and I’ve gone from a healthy weight to just pushing into an overweight bmi. Obviously I realise I need to work on my diet as well but I’m confident on sorting that out.

I’m gutted and really want to start doing some exercise again but both of my go to exercises (Pilates and running) seem to be massive a no no for people with a prolapse.

Does anyone have any experience of finding safe exercise whilst dealing with prolapse?!

Yes with DR Pilates and running are both no goes unfortunately until it has healed, and even then you need to be cautious. If you google the NHS dr exercises some should come up recommended from them. They are incredibly boring but sticking with them will help you to heal. You also need to find how to breathe correctly and engage the deep abs - only when you have learnt this are other exercises safe. I stuck to weights and resistance band training using trainers who are familiar with DR. I’m not sure I can link specific things or recommend but have a google on dr breathing techniques. Unfortunately we are very behind in the U.K. in terms of DR, prolapse, pelvic floor etc - it just isn’t talked about or checked/supported very well. I would however deem a prolapse as urgent and would call your dr - if it gets worse it can be very very nasty. They will be able to refer you to a physio. Definitely don’t start the running or Pilates again though

Are there any specialist women's health fitness instructors in your area? I'm in the NW but I know of one who is doing online classes at the moment so presumably it doesn't matter where you are in the country, PM me if you want details. Or Google 'holistic core restore' and see if there is an instructor near you. I'd recommend something like that to start with.

I'm in a similar situation to you, got prolapse not managed to see GP yet due to Covid (sent away after birth as still breastfeeding). Totally agree with PP that postnatal pelvic floor care is non existent here.

Anyway, I'm using the online course MUTU Mamas and I'm finding it really good. The core exercises are really boring but super low impact and lots of info about modifications for prolapse. It's not cheap but is working for me, I've seen an improvement in DR in a month and no worsening of prolapse symptoms. You might find it quite basic if you're a runner and Pilates person already though (I'm more of a couch potato ).

Normally swimming. But otherwise, I like my rowing machine.

I have a moderate prolapse, 2 years diagnosed. Under the guidance of a women's health physio, who I've been seeing privately as v little NHS support round here at the moment, I regularly do Pilates and am on week 4 of couch to 5k. Anything is possible with the right support.

Google mummy mot or women's health physio to find a physio in your area and I recommend the Popup fitness Facebook group.

Most exercise is not off the table (trampolining perhaps) but you need to ensure your core is strong enough to support what you want to do.

Restore your Core is a good Pilates based programme but quite pricy.

Search kegel.camp on YouTube. That channel also has some prolapse safe workouts.
Sort your coreout first.
I'm also do Yoga with Adrienne and low impact barre - again search YouTube - I think my favourite is Jessicasmithtv - she has a 30 minute low impact and also a knee safe one. O do Joe wicka with modifications

I have prolapse issues since the birth of my son. Mild as far as I'm aware and I would suggest doing an at home exercise programme that will strengthen your core and pelvic floor. Tons of YouTube videos on how to do exercises safely with prolapse. One channel in particular is femfusion. Nothing is odd the table with prolapse, you can do anything you want to do just make your your pelvic floor is strong 💪 and that your breathing and posture are in check, you can still run with prolapse but you need to change the way you do it and you need to do it gradually, again there are really educational videos free on YouTube. There are exercise programs that you can pay for that are specifically for women with prolapse :) rest until your symptoms improve and get into see a women's health physio privately if you can, its quicker that a referal and they can give you lots of tips. Make sure your pelvic floor muscles aren't tight and can grade the strength of your pelvic floor through assessment :) good luck things will get better if you give it all a good shot and there's always a pessary you could try just for exercise if it makes you feel more comfortable. Xxx