There’s so much that’s left unsaid about our bodies after birth. 

We’re told to expect exhaustion, tears, and a sore body…

But no one really talks about what it means when your body feels heavier, different or like something inside just isn’t quite where it used to be.

If you’ve ever felt pressure in your pelvis, noticed a bulge that wasn’t there before, or caught yourself thinking, “something just doesn’t feel right down there”, you’re not imagining things. You might be experiencing something called pelvic organ prolapse.

In this post, we’ll talk about what prolapse is, what it can feel like, what pelvic organ prolapse looks like, and how to move and exercise in a way that supports healing. 

You deserve to feel informed, empowered, and supported every step of the way.

5 Things I Wish Every Woman Knew About Pelvic Organ Prolapse

1. Pelvic Organ Prolapse Is Common, But No One Talks About It

Pelvic organ prolapse (POP) happens when the muscles and connective tissues of your pelvic floor become stretched, weakened, or injured often with pregnancy or after childbirth. 

When that “supportive hammock” isn’t functioning properly, one or more pelvic organs (such as the bladder, uterus, or rectum) can shift downward and press into the vaginal wall.

This can feel like:

• A heaviness or dragging sensation in your pelvis
  
• A bulge or feeling of fullness at the vaginal opening
  
• Pressure that worsens after standing for long periods or at the end of the day
  
• Difficulty inserting a tampon or feeling like something’s “in the way”
  
• A sense of looseness or lack of support when walking or when having intercourse with your partner

Sometimes, you may actually see or feel a small bulge at the vaginal entrance. 

Other times, it’s more subtle, just a persistent sense that something feels different or off. 

And in some cases, women don’t feel anything at all, and the prolapse is only discovered during a routine pelvic exam.

What’s especially frustrating is how common prolapse actually is and how little we hear about it!

Studies suggest that nearly 50% of women who have given birth vaginally will experience some degree of pelvic organ prolapse in their lifetime. Yet it’s rarely talked about in postpartum care. In fact, research shows that only 3% of women with prolapse symptoms seek help or receive a diagnosis in the early stages.

Many women go months (or even years) without having a name for what they’re feeling. 

Instead, they quietly Google symptoms, assume what they’re experiencing is “just part of being a mom,” or blame themselves for not “bouncing back” quickly enough.

It’s sad but this dialogue has become the norm.

But understanding what’s happening in your body, without fear or shame, is what opens the door to healing and feeling like yourself again.

*If you think you may have pelvic organ prolapse, or have some questions, I’m here for you, click here to get in touch and I’ll get back to you.

2. Prolapse Looks Different for Every Woman

Pelvic organ prolapse isn’t one-size-fits-all. It can involve different organs and show up in different ways depending on your body, birth experience, and overall pelvic health.

The most common types of prolapse include:

• Cystocele (bladder prolapse): When the bladder drops and presses into the front vaginal wall.
  
• Rectocele (rectal prolapse): When the rectum bulges into the back vaginal wall.
  
• Uterine prolapse: When the uterus descends into the vaginal canal.
  
• Enterocele: When the small intestine presses down into the vaginal space, often following hysterectomy.

Each of these can feel slightly different, and sometimes more than one type can be present at once.

Prolapse is also described in stages, depending on how far the organ has shifted:

• Stage 1: Mild descent. The organ is lower than usual but still inside the vagina.
  
• Stage 2: Moderate descent. The organ reaches the vaginal opening.
  
• Stage 3: Advanced. The organ protrudes slightly outside the vaginal opening.
  
• Stage 4: Severe. The organ is fully outside the vaginal canal (this is rare).
  

While the language of “stages” can sound scary, it’s not always tied to how much discomfort you feel. Some women with Stage 1 or 2 prolapse feel intense pressure or disruption, while others with more advanced stages feel almost nothing at all.

What matters most is how it feels to you in your body and in your day-to-day life.

3. Movement Isn’t Off-Limits, You Just Need the Right Kind of Support

One of the most common fears women have after hearing the word “prolapse” is that they need to stop moving altogether.

That’s simply not true.

Exercise for pelvic organ prolapse isn’t about doing less, it’s about doing things differently with awareness, intention, and support for your healing body.

In fact, gentle, guided movement can help:

• Improve pelvic floor coordination
  
• Strengthen the core and surrounding muscles
  
• Ease symptoms like pressure or heaviness
  
• Boost confidence and help you regain trust in your body again

But here’s what I want you to remember: not all exercise is created equal. 

Crunches, high-impact workouts, or heavy lifting without proper support can actually increase intra-abdominal pressure and make symptoms worse. That’s why getting personalized guidance matters.

A pelvic floor physical therapist can help you:

• Reconnect to your core and pelvic floor (not just “squeeze and lift”)
  
• Learn how to breathe and move in ways that take care of your body
  
• Build a safe, empowering movement routine that fits your stage of healing

Whether it’s returning to yoga, strength training, walking, or simply lifting your toddler without fear, you don’t have to give up the things you love. You just need tools that honor where you are now.

4. The Early Postpartum Weeks Are the Perfect Time to Check In with Your Pelvic Floor

The early weeks and months after giving birth, known as the “fourth trimester”, are a sacred time of healing and adjustment. It’s also one of the best times to check in with your pelvic floor.

Not because something is wrong, but because this is when your body needs support most while you are recalibrating and finding your new rhythm.

You might notice changes in sensation, pressure, or even just a sense that things feel different “down there.” This is a perfect time to bring it up, not just with your OB or midwife, but with someone who specializes in pelvic health, like a pelvic floor physical therapist.

Caring for your pelvic floor now can support your recovery, reduce symptoms, and even help prevent pelvic organ prolapse from worsening.

That might mean:

• Working with a pelvic floor therapist to gently reconnect to your deep core
  
• Addressing constipation (which adds pressure to healing tissues)
  
• Trying a pessary to give added support if needed
  
• Shifting the way you move, lift, or breathe to support healing from the inside out

Please don’t wait until something feels urgent to ask questions. This is your invitation to tune in early, get the care you deserve, and feel supported – not just in your role as a mother, but as a whole person.

5. What Happens if You Don’t Get a Prolapse Treated?

A common fear, and a big reason many women avoid seeking help in the first place, is because they think that they need surgery to treat pelvic organ prolapse.

But let me reassure you, that isn’t the case.

While some mild prolapse can improve or stabilize with gentle, supportive care (especially in the early postpartum period), ignoring symptoms altogether can lead to discomfort, worsening pressure, or even changes in bladder or bowel function over time.

You might notice:

• Increased heaviness or bulging sensations
  
• Difficulty emptying your bladder or bowels
  
• Frequent urgency or leaking
  
• Discomfort with sex
  
• A general feeling of instability or weakness in your core
  

When left untreated, prolapse can sometimes progress, especially if you’re regularly straining, lifting without support, or not giving your pelvic floor the chance to recover.

But please know, this doesn’t mean you’re headed toward surgery.

Most women find significant relief with pelvic floor therapy, education, and small daily adjustments that reduce pressure and build strength. And in cases where symptoms are persistent or affecting daily life, tools like a pessary (a soft, insertable support device) can make a huge difference. Some women also feel more supported with compression shorts, like EVB and SRC, or MyPelvicBra, which offer gentle, external support for the pelvic floor during movement and daily activities. These aren’t a replacement for therapy, but they can help you feel more stable and confident as you go about your day.

If something doesn’t feel right, trust that instinct, and know there are options to help you feel better without rushing into procedures or pushing through.

Frequently Asked Questions About Pelvic Organ Prolapse:

If Something Feels “Off”, I’m Here For You

If you’re noticing pressure, a bulge, or something that just doesn’t feel quite right after birth, please know this isn’t something you have to figure out by yourself.

You deserve to feel heard, supported, and held through this part of your healing.

Reach out here to tell me what’s going on. I’d be honored to support you.