The Truth about Prolapse and Heavy Lifting

Let’s chat prolapse and lifting. 

For so many years when women we’re diagnosed with a prolapse (POP) we demonized heavy lifting. We dominzed it due to increased intra-abdominal pressure which we believed in theory would worsen POP. However, many physiotherapists and other health professionals tended to still prescribe strengthening activities because of the importance to bone health, especially in women. 

Over the last number of years, although many of us encouraged strength training, we were hesitant to push women because of the potential increase in POP.

Would we make it worse? 

Now before we go further, lets chat about how POP is graded. 

It is typically graded on a scale of 0-4. Zero being no descent of the tissue, while 4 is when the tissue protrudes out of the vaginal canal. The things is, the symptoms that come along with POP are NOT always correlated to the grade of POP. 

Some women with grade 1 have a LOT of symptoms; heaviness, bulging etc. While others with grade 2-3 sometimes don’t know they have it! 

What we do know, is POP is going to happen in about 50% of women who had children. Which means it is super common and likely in part, a sign of aging.

However again, that doens’t mean you will be symptomatic! 

So what are we seeing now?

In a study done in 2019, they compared women who lifted heavy (more than 15kg) to those who lifted light (less than 15kg) and their POP symptoms. They found that women who lifted heavier actually had less symptoms of prolapse (heaviness, pressure etc.). 

What they did seem to find was those who had POP symptoms, tended to relate more to; constipation, number of vaginal deliveries, lifting light weights or inactivity, age and family history of POP. 

So what does this mean? 

Lifting heavy has significant benefits especially for women. As we age the risk of osteoporosis and other issues like heart and lung disease increase. To increase bone density and bone healthy, multi-joint, high load (85-90% of 1RM) is actually necessary to stimulate bone growth. Therefore the answer is TO KEEP LIFTING. 

“But I have symptoms when I lift heavy!”

Although we know lifitng heavy seems to decrease symptoms in a lot of people that doesn’t mean that some won’t feel symptoms. However, what we do know is that changing the strategy around lifting whether that means form, breathing, tempo, volume can significant decrease symptoms but still get you to where you want to be! Need help?

That’s where our Physios who work in Pelvic Health know how to help you get there.

Forner, Lori B.; Beckman, Emma M.; Smith, Michelle D. (2019). Symptoms of pelvic organ prolapse in women who lift heavy weights for exercise: a cross-sectional survey. International Urogynecology Journal, (), –. doi:10.1007/s00192-019-04163-w