Does lifting weights cause prolapse? Does lifting weights worsen prolapse? Is it safe to lift weights if you have prolapse? These questions, and more, are incredibly common.
Long answer short - the answers to the above are: No, No, and YES. But let's dive into this.
What is a prolapse exactly? Prolapse is a "moving out of place". Pelvic organ prolapse (POP) refers to your bladder, uterus, or rectum moving down and into the walls of your vaginal canal. It sounds bad, but many people don't even know they have prolapse. It is commonly without symptoms. Around 7% of women with POP have any symptoms from it.
It was commonly thought, and still perpetuated - that liftings weights, especially heavy weights, would cause a female to have, cause, or worsen pelvic organ prolapse. Lifting weights was thought to cause too much pressure in your abdomen and eventually cause your pelvic organs to descend, causing prolapse. We now know that this is not true.
Advice to never lift more than 20 pounds, never perform exercises with legs apart, never squat again, avoid impact activities like running, and only perform seated strength training exercises are not supported by the research and are not realistic. Many daily activities - like lifting your toddler, sitting on the toilet, picking up the groceries, chasing after your kiddo - are contrary to this advice. Your activities of daily living might generate MORE pressure than lifting weights anyways!
As of this email, there is no solid evidence that lifting relatively heavy during exercise causes or worsens the actual prolapse. But people certainly do experience prolapse symptoms with lifting weights. This, again, does not mean you are causing or worsening anything. It means that lifting weights causes symptoms, which also means that lifting weights should be a part of your rehab plan as you navigate those prolapse symptoms.
If you need more guidance or have questions - respond to this email! I am always happy to provide guidance.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
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Mother's Day Specials:
I’m running two specials for the month of May in honor of Mother’s Day! One deal is for my pregnant ladies specifically, the other deal is for any woman looking to work on her nutrition, fitness, and overall health! This includes my postpartum rebuild program.
Empowered Pregnancy Program - A fully digital birth prep course, combined with a fitness program + nutrition support. Everything you need for a healthy pregnancy, an empowered birth, and a smooth postpartum. Includes multiple resources to educate yourself AND your birth support team, in addition to direct support from me! You can get your first month of this program for $15! The details: - Birth education + prep course (with resources you keep) - Templated fitness + mobility program - Pelvic prep throughout - Nutrition resources - Postpartum guide (Vaginal or Cesarean) - Postpartum rehab template program
1:1 coaching - Get 6 months of coaching for the cost of 5 months! Working with me one on one is great for any woman who needs accountability and holistic support. I support you on exercise, nutrition, and pelvic health rehab if needed. This comes with a ton of resources and monthly video check ins.
I am offering in person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to be offering in person care again to women in the Coulee Region, and will be offering hybrid care - in person + online. You can book your first appointment or schedule a consult below!
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for coaching with me:
My next birth education workshop with Meghan Tomlinson (Rooted Birth Photography) is Sunday June 1st, 2025 10am-3pm, at O'Brien Physical Therapy in La Crosse, WI.
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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
