Helpful Recovery Tips for Prolapse & Bladder Leaks

Pelvic Organ Prolapse (POP) and Light Bladder Leaks (LBL) are incredibly common, with one in 2 women experiencing POP in their lifetime, and 1 in 3 experiencing bladder leaks at some point in their life. As a women’s health physiotherapist, I see firsthand how deeply these symptoms can impact confidence, exercise, intimacy, and everyday life. The good news? With the right strategies, your body is remarkably capable of healing and improving, getting you back to doing the things you love without fear.

Here are top 5 evidence-based tips, according to Rosie Dumbrell, women’s health physiotherapist and the Director of Everform Therapywear. As a physiotherapist, with specialist training in women’s health, strength and conditioning, and pre and postnatal rehabilitation, she’s an absolute pro on the matter.

1. Master Your Pelvic Floor Connection (It’s More Than Just Kegels)

Kegels can be great for helping improve symptoms of POP and LBL. However, for true recovery, we need to understand the underlying reasons as to why we have leaks or heaviness, and address these as well. For some women, a weak pelvic floor will contribute; and for others, their pelvic floor may be hypertonic, or working too hard, in which case Kegels are not the answer to their symptoms.

In a nutshell, POP and LBL often occur when the pelvic floor is underactive, overactive, or uncoordinated. Finding your correct activation pattern is the foundation of recovery.

Tips:

• Start with breath-led activation: This means using the natural coordination of the diaphragm and pelvic floor to optimize intra-abdominal pressure – and hence pressure on your pelvic floor and organs
  • Inhale: Pelvic floor softens
  • Exhale: Close and lift your pelvic floor (back passage, front passage, and then lift up and in)
• Focus on 360 degree breathing: Expanding all sides of your lungs when you breathe (particularly the sides and back where we can forget to place awareness)
• Quality wins over quantity: 10 pelvic floor lifts with good technique far outweighs the benefits of 100 poorly performed kegels
• Practice pelvic floor relaxation: Utilise the inhale breath to relax your pelvic floor, visualising the area opening up like a lotus flower. Certain yoga positions such as child’s pose, or reclined butterfly can also be great for releasing tension in the pelvic floor
• Make it functional: Engage your pelvic floor before lifting, coughing or sneezing (aka “the knack”)
  • Utilize the exhale breath to lift your pelvic floor during everyday activities – lifting a toddler, stroller, carrying the groceries
• See a pelvic health physiotherapist: If you’re unsure what you’re feeling so they can guide you with real-time ultrasound or manual assessment
  

2. Support Your Body with “Pressure-Smart” Movement

Increasing pressure downwards onto your pelvic floor can worsen symptoms, but this doesn’t mean you have to give up the sports and activities that you love;  learning to manage intra-abdominal pressure is key.

Tips:

• Practice exhaling during effort: Lifting, standing, pushing, exercising
• Keep movements smooth and avoid “bearing down”
• Reduce the load, reps, or speed of exercises that worsen symptoms
• Consider using a support pessary (fitted by a trained clinician) for comfort during exercise or daily activities, or therapeutic support wear such as Everform Therapywear for non-invasive pelvic floor support
• Practice good bowel habits: Ensuring you stay regular/avoid constipation and straining, as this contributes to POP and LBL symptoms. Using a foot stool (or squatty potty) is a great way to improve toileting mechanics, as well as relaxing as much as possible, rather than pushing, or bearing down

A well-managed pressure system lets you stay active without aggravating symptoms: movement is medicine.

3. Strengthen Your Whole Core, Not Just the Pelvic Floor

Recovery from Pelvic Organ Prolapse or Light Bladder Leaks is not about isolating one muscle group: it’s about building a responsive, functional system.

Focus areas

• Deep abdominals 
• Glutes (great for pelvic support and gait stability)
• Back and shoulder extensors for posture
• Hip rotators to improve pelvic alignment
• Calf and leg muscles for shock absorption during impact activities
  

Even gentle exercises like bridges, clams, modified planks, and standing core activation can make a profound difference to managing pressure and pelvic floor symptoms.

4. Optimize Daily Habits That Reduce Pelvic Strain

Small lifestyle shifts can dramatically reduce symptoms over time.

Bowel habits

• As above, prioritize fibre + hydration to avoid constipation and straining. This is one of the most important and effective things you can do to improve your pelvic health
• Use a toilet stool (such as a squatty potty) to support the pelvic floor while opening bowels
• Aim for a relaxed, slow release—not pushing

Bladder habits

• Avoid “just in case” peeing: This can affect the volume and capacity of your bladder or cause overactivity
• Reduce bladder irritants (caffeine, carbonated drinks, citrus, artificial sweeteners) if leaks worsen after consumption
• Drink small amounts of water often rather than chugging 500ml at a time. A tide-marked water bottle and an alarm on your iphone can help reset water drinking habits

 Movement habits

• Keep posture tall, but relaxed
• When lifting, use optimal breath mechanics, exhaling on effort, and building up load slowly, so as to monitor symptoms carefully
• Take regular movement breaks if sitting long hours, or consider a sit-stand working desk or even a walking pad
• Yoga and breath work can be a great way to relax your nervous system if stress is contributing to your pelvic floor symptoms

These everyday practices matter just as much (if not more!) than formal exercise.

5. Seek Professional Guidance Early (and Don’t Wait Until You’re Struggling)

POP and LBL are treatable, but the best outcomes come from personalized care.

A pelvic health physiotherapist can help you:

• Assess your pelvic floor strength, tone, and coordination
• Identify triggers that worsen your symptoms
• Create a tailored exercise and pressure-management plan
• Fit or recommend a support pessary or support garment if needed
• Guide you safely back into running, gym, or higher-impact training

You do not need to put up with symptoms, and you definitely don’t need to stop doing the activities you love.

Final Thoughts: You’re Not Alone, And You Can Get Better

POP and LBL can feel overwhelming, but recovery is absolutely possible. Your pelvic floor is adaptable, your tissues can strengthen, and your symptoms can improve dramatically with the right support.

If you’re experiencing heaviness, leaking, dragging, or pressure, reach out—your pelvic health is too important to ignore. You deserve strength, comfort, and confidence in your own body.

For more on Rosie’s clinically tested pelvic health support, check out Everform. You can also find us over on Instagram.