Weight loss for prolapse – will it help?

Weight loss is always tricky. I know many of us have been taught to think that losing weight is healthy or that your body should be at a certain number of pounds for health (and aesthetics).

That’s definitely not true on the aesthetic side, but not necessarily true on the health side either. Weight does not equal health. Our bodies are meant to be different and look different. If we all ate the exact same thing and exercised the same way, we would all still have different body composition, weight, and sizes.

When it comes to people having improvement in health markers with weight loss, there’s not a significant indication that it was the weight itself that made the difference. Instead, the lifestyle changes that created the weight loss in the first place are likely to make the most impact on your health, or in this case your pelvic floor symptoms.

So let’s look at that in terms of prolapse and peeing your pants.

The thought behind the weight loss statement might be that a reduction in weight equals a reduction in pressure on the pelvic floor from the excess weight and therefore a reduction in symptoms.

In theory, that seems good. But is it true?

We’re not sure. Some people will experience a reduction in symptoms while others will actually experience an increase in symptoms. How is that possible if you’re reducing pressure on the pelvic floor with decreased weight?

  • Did you change your nutrition in a way that reduced your consumption of bladder irritants (like alcohol and caffeine) and promoted better bowel health and decreased constipation?
  • Did a change in your nutrition and fitness habits lead to increased sleep or less stress?
  • Were you able to progress your fitness in a way that promoted overall strength and allowed you to lift and move in your daily life without having to strain your pelvic floor?
  • Are you still bearing down into your pelvic floor or holding tension just like you were before the weight loss?
  • Was your weight loss a result of a drastic caloric deficit and excessive exercise not allowing your body the proper rest and fuel?
  • Was the weight actually acting as a protective mechanism and adding some additional support to your pelvic floor?

The truth is that we just don’t know at this point.

Instead of focusing on weight loss, try increasing your healthy habits that we know can play a role in the reduction of symptoms.

  • Increase sleep
  • Decrease stress
  • Drink more water
  • Eat more vegetables (hello fiber and regular bowel movements)
  • Limit alcohol and caffeine consumption
  • Exercise (move your body in a way that you find enjoyable)
  • Learn diaphragmatic breathing to help you connect to your pelvic floor
  • Add in mobility exercises to help elongate the pelvic floor and reduce tension

By focusing on these habits, you may lose weight or you may not. Either way, you’re likely to feel better and have a better handle on your pelvic floor symptoms as a result.

If you’re ready to start lifting (and living again) without worrying about your core and pelvic floor, FIT for Women is for you. Get the mobility, core and pelvic floor progressions, and strength programming you need to help you navigate your symptoms.

If you want to take a deep dive on more core and pelvic floor topics, join my weekly Q&A email list. It may or may not also be the only place to snag a discount on programs. So run, don’t walk, to join.

Share this post

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on email

Hi friend! I'm Casey

I help people whose abs and vaginas are as cooperative as a 2-year-old at naptime return to lifting & living in a way that feels good again—and maybe even train them to behave along the way.

Core & Pelvic Floor Basics for Lifters

Everything you want to know about your vagina and a barbell. Be informed about your body and learn how to support a strong core and pelvic floor in your lifts (and your life).

Weekly Q&A

You’ve got questions, let’s answer them. Sign up to get education + coaching tips straight to your inbox each Tuesday.

Thank you for subscribing!

This error message is only visible to WordPress admins

Error: No feed found.

Please go to the Instagram Feed settings page to create a feed.

FIT For Women

Just because you have prolapse, diastasis, or pee your pants doesn’t mean you have to put away the weights. Get back to lifting without worrying about your abs or vag.