Lifestyle and home remedies
Depending on the severity of your uterine prolapse, self-care measures may provide relief. Try to:
- Perform Kegel exercises to strengthen pelvic muscles and support the weakened fascia
- Avoid constipation by eating high-fiber foods and drinking plenty of fluids
- Avoid bearing down to move your bowels
- Avoid heavy lifting
- Control coughing
- Lose weight if you're overweight or obese
Kegel exercises strengthen your pelvic floor muscles. A strong pelvic floor provides better support for your pelvic organs, prevents prolapse from worsening and relieves symptoms associated with uterine prolapse.
To perform Kegel exercises:
- Tighten (contract) your pelvic floor muscles as though you were trying to prevent passing gas.
- Hold the contraction for five seconds, and then relax for five seconds. If this is too difficult, start by holding for two seconds and relaxing for three seconds.
- Work up to holding the contractions for 10 seconds at a time.
- Aim for at least three sets of 10 repetitions each day.
Kegel exercises may be most successful when they're taught by a physical therapist and reinforced with biofeedback. Biofeedback involves using monitoring devices that help ensure you're tightening the muscles properly for the best length of time.
Once you've learned the proper method, you can do Kegel exercises discreetly just about anytime, whether you're sitting at your desk or relaxing on the couch.
To reduce your risk of uterine prolapse, try to:
- Perform Kegel exercises regularly. These exercises can strengthen your pelvic floor muscles — especially important after you have a baby.
- Treat and prevent constipation. Drink plenty of fluids and eat high-fiber foods, such as fruits, vegetables, beans and whole-grain cereals.
- Avoid heavy lifting and lift correctly. When lifting, use your legs instead of your waist or back.
- Control coughing. Get treatment for a chronic cough or bronchitis, and don't smoke.
- Avoid weight gain. Talk with your doctor to determine your ideal weight and get advice on weight-loss strategies, if you need them.
Aug. 02, 2017
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