More Than Just Kegels: A Beginner’s Guide to Prolapse Support After Birth

No One Told Me THIS Could Happen After Birth…

If you’ve ever Googled something like “how to put your vagina back in,” know this: you are not alone. And you’re not broken.

That feeling like your insides are about to fall out? It’s not “just a weird phase” or something you have to live with. It’s called pelvic organ prolapse (POP), and it affects millions of women, especially in the postpartum period. Yet, most of us never hear about it until we’re living with it.

This blog is your gentle, beginner-friendly breakdown of what’s going on, why it happens, and most importantly—what can actually help.

What Is Pelvic Organ Prolapse (POP)?

Pelvic Organ Prolapse occurs when one or more of the pelvic organs (like your bladder, uterus, or rectum) descend and press into or through the vaginal wall. It’s often described as:

• A feeling of vaginal heaviness or pressure
  
• A bulging sensation
  
• Feeling like “something is falling out”
  
• Difficulty inserting tampons or menstrual cups
  
• Lower back discomfort
  
• A sense of “not being supported” from within
  
  

It’s not in your head and it’s not your fault.

Why Does This Happen Postpartum?

Pregnancy and childbirth are major stressors on the pelvic floor. Hormones like relaxin loosen your ligaments. The growing uterus places constant downward pressure. Vaginal delivery can stretch or even tear pelvic muscles and connective tissues.

Factors that increase the risk include:

• Vaginal births (especially multiple or fast labors)
  
• Forceps or vacuum-assisted delivery
  
• Large babies
  
• Pushing for a long time (or very quickly)
  
• Chronic constipation
  
• Lifting heavy loads (yes, including your baby!)
  
  

But here’s the real kicker: even women who had “easy” births or C-sections can experience prolapse. Your experience is valid no matter how you delivered. And most importantly, it’s not your fault. 

The Real Problem? Most Women Aren’t Told

Too many women are dismissed by their providers or told “everything looks fine” at their 6-week checkup—even when something feels very off. As shared in many patient stories, including our founder Lauren’s own experience, the average OB exam doesn’t include a thorough pelvic floor assessment.

That’s why many moms walk around with undiagnosed prolapse for months (or years), confused and anxious about what they’re feeling.

Here’s What Can Actually Help

The good news? Prolapse is manageable. You don’t have to suffer in silence or jump straight to surgery. There’s a spectrum of supportive options that meet you where you are:

1. Pelvic Floor Physical Therapy (PFPT)

Think of PFPT as physical therapy for your core and pelvic muscles. A trained pelvic floor PT can:

• Identify which muscles are weak, tense, or overactive
  
• Guide you through more than just Kegels (in fact, kegels alone aren’t always helpful)
  
• Teach breath and posture work to relieve pressure
  
• Support you through daily activities (yes, even lifting kids!)
  

PFPT is the gold standard for conservative prolapse care and often covered by insurance.

2. Pelvic Support Garments

Wearing a pelvic support garment can immediately relieve symptoms like heaviness and bulging. These garments gently lift and stabilize your pelvic organs, giving you support from below—without internal devices.

They’re especially helpful:

• In the early postpartum period
  
• During physical activity
  
• While waiting for specialist care or surgery
  
• When you just want to feel more confident and comfortable
  

(We happen to make one we’re really proud of—take a look here.)

3. Pessaries (Don’t Let the Stigma Fool You)

A pessary is a silicone device inserted into the vagina to support your pelvic organs. It’s sort of like a retainer… but for your vaginal wall.

While pessaries are often marketed to older women, younger moms with POP can benefit too. Many women report a dramatic reduction in symptoms—and feel more freedom to move, parent, and live actively.

Access and fit can be barriers (as our founder has candidly shared), but it’s worth advocating for yourself and at least giving them a try.

4. Supportive Adjustments in Everyday Life

Simple shifts in how you move can reduce pressure on your pelvic floor:

• Sitting to lift your toddler from the bath
  
• Wearing a backpack instead of a shoulder bag
  
• Using a stroller instead of carrying everything yourself
  
• Exhaling on exertion (like when picking something up)
• Working up to certain activities instead of jumping right in to where you used to be
  

These changes aren’t about restriction—they’re about smarter support.

You Are Not Alone—And You’re Not Broken

If you’re dealing with prolapse, know this: your body has been through a lot, but it hasn’t failed you. You’re in the middle of healing. You’re figuring things out. You are learning how to support yourself in a whole new way—and that takes strength.

Key Takeaways

• Pelvic Organ Prolapse is common but under-diagnosed
  
• It’s not something you just have to “live with”
  
• Pelvic floor physical therapy, support garments, and lifestyle tweaks can dramatically help
• Your symptoms are real—and they are valid
  
• Relief is possible, and you don’t have to figure it out alone
  

Start Feeling Supported Today

• Read about or founder's personal experience with POP in our Founder's Perspective Series
  
• Need help finding a PFPT? We've got a great list of resources, including PFTPs, who offer virtual and in-person treatment options.
  
  

Ready to feel supported? Shop our pelvic support garment

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.

Pessary photo courtesy of Markham Pelvic Health.