Pelvic Organ Prolapse Relief: 3 Gentle Exercises That Work (No Kegels Required)

pelvic floor Aug 20, 2025

If you’ve been diagnosed with pelvic organ prolapse, chances are someone has told you to “just do Kegels.”
It’s common advice — but it’s not always the best advice. In fact, for many women, doing Kegels (especially the way they’re usually taught) can actually make symptoms worse.

In this video, I share gentle pelvic floor exercises that help relieve pelvic organ prolapse symptoms without the strain of constant squeezing. These moves are perfect for women looking for non-surgical prolapse treatment that supports the body’s natural healing process — whether you’ve just had a baby, are navigating menopause, or are preparing for an active retirement.

What Is Pelvic Organ Prolapse?

Pelvic organ prolapse happens when one or more of your pelvic organs — such as the bladder, uterus, or bowel — descend into the vaginal space because the muscles and connective tissue that support them have lost strength or tone.

Common prolapse symptoms include:

A feeling of heaviness or pressure in the pelvic area
Bulging or a visible change at the vaginal opening
Symptoms that worsen when standing, walking, or during activity

Common causes of pelvic organ prolapse:

Childbirth trauma
Chronic straining from constipation or persistent coughing
Poor postural support
Hormonal shifts during menopause
Weak or poorly coordinated pelvic floor and core muscles

Why Kegels Alone Don’t Work for Prolapse Relief

The truth is, many women with pelvic organ prolapse are already over-recruiting pelvic floor muscles.
If you keep “squeezing” without understanding the coordination between your breath, posture, glutes, and alignment, you can actually increase intra-abdominal pressure — pushing downward and making prolapse symptoms worse.

Healing your pelvic floor is about more than one exercise. You need a coordinated system that connects your breathing, core, and posture to give your pelvic organs the support they need.

The Top 3 Gentle Exercises for Pelvic Organ Prolapse Relief

1. Deep Breathing with Core Activation

Lie on your back with knees bent.
Inhale: Let your belly and pelvic floor gently expand.
Exhale: Lightly engage your lower abdominals and feel your pelvic floor lift — without forcing it.
This improves pelvic floor and core coordination and reduces pressure on the pelvic organs.

2. Glute Squeezes (Without Using the Thighs)

You can do this lying down, sitting, or standing.
Lightly squeeze your glutes, keeping your thighs relaxed.
Strong glutes help support the pelvis from behind, taking strain off the pelvic floor.

3. Supported Bridge with Breath

Start lying on your back, knees bent, feet hip-width apart.
Lift your hips just a few inches while squeezing your glutes.
Layer in diaphragmatic breathing — avoid pushing through your belly or bearing down. This is one of the best exercises for pelvic organ prolapse recovery because it strengthens without strain.

Additional Tips for Healing Pelvic Organ Prolapse

Keep your ribs stacked over your pelvis for optimal posture.
Avoid straining during bowel movements (a squatty potty can help).
Limit high-impact activities until your pelvic floor is ready.
Consider pelvic floor physical therapy for a personalized plan.

You Don’t Have to Live with Pelvic Organ Prolapse Symptoms

Pelvic organ prolapse is common — but with the right exercises and habits, you can feel better without surgery.

Watch the full video here to learn these moves step-by-step: Pelvic Organ Prolapse Relief Without Kegels

Want expert, personalized help? Learn more here: Pelvic Floor Physical Therapy at Physical Therapy for everyBODY

If you live in the Maple Valley, Washington area and are looking for a personalized plan to eliminate your pelvic organ prolapse then we encourage you to sign up for on our Free Discovery Visits. During this no obligation visit you get a chance to tell your story and decide if we are the best fit to eliminate your pelvic organ prolapse without the need for surgery.

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