pelvic floor issues. Can I fix this without surgery?

[Branleuse]

I think my pelvic floor is a bit fucked. Ive had 3 kids, including a very large baby, and I also had two babies in a year.
A few years ago I went to the doctor about it and she confirmed my vaginal wall had prolapsed both at the front and the back. She referred me on to a specialist, who suggested both a ring thing to wear in my vagina and also maybe surgery. I freaked out and didnt continue to go. Then all the stuff came out in the news about women having horrific issues from the mesh surgery so i was glad I didnt go.
However my pelvic floor doesnt seem to be improving. I pee if I sneeze, often if i cough too. I live in fear of catching a cold. Obviously i cant do stuff like trampolines or star jumps, but normal everyday life im mostly ok, but lately I feel a pressure down below. It just doesnt feel right. Sex doesnt feel quite right and I feel like its damaging. Sometimes if I have sex a few days in a row, i feel like I pay the price, and this time I still feel like im paying for it weeks later as it hasnt gone back to normal, and I dont want to always have to ask dp to be super gentle as thats not what I want either.
Im trying to be religious about kegels, but regretting that i havent always done them.

Can I fix this without surgery, or am I going to have to bite the bullet and go back to the doctor.
Has anyone managed to sort out a bad pelvic floor themselves?

Did the specialist give you any advice on exercises? They usually say do them 3 x daily (properly) for 6 months and if no improvement, surgery.
It is possible things have stretched too far to tighten up with exercises.
The ring is really only for old women who can't tolerate a GA or for women who want more babies.
I had a repair aged 37 after 2nd DC.

You don't have to have mesh. It didn't exist when I had mine done. They cut and stitch and take out the slack.

You need another appt with a gynae to discuss; they will be able to tell if you can sort it with exercise only.

Was it a specialist physiotherapist you saw? Doing the right exercises under supervision might really help. Even if you had done kegels all your life, childbirth can just damage your muscles regardless, like has happened loads of women. So don't look back with regret, there is nothing you could have done to stop this happening, except have C sections.
They can still do surgery without mesh depending on what it is. They will have to come up with some other material (if they haven't already..) to substitute for that type of mesh because we still need these operations.
The physio alone might fix it for you for a good few years, it did for me. Chances are, after menopause you will need surgery as the ligaments slacken a bit more. Also don't do any running, or lift anything more than 6kg. Divide your shopping into smaller bags, get wheely suitcases etc.

yeah it was a specialist referral to a private hospital a woman gave me exrcises to do and examined me and a man talked to me about surgery. I cant remember who was who. Im trying to remember the exercises and do them as much as possible.
I didnt know that about lifting things, nor about running. I was thinking of starting jogging again to help shift some weight, as although im not overweight, last time i dropped a few pounds it def improved. Is running definitely a no then?