Feeling Pelvic Pressure...Especially at the End of the Day? Here’s What You Need to Know, PLUS 5 Things You Can Do Today!
- Melissa Sundberg
- May 20
- 2 min read
Updated: May 28
Do you feel a heaviness or pressure in your pelvic area after a long day on your feet?
Maybe it gets worse after standing, walking, or lifting something heavy. It might feel like a tampon is slipping out—or like something is just “off” down there.
You’re not alone.
These are common signs of pelvic organ prolapse, a condition that affects up to 50% of women—especially postpartum and during menopause.
The good news? It’s treatable without surgery.
What Is Pelvic Organ Prolapse?
Pelvic organ prolapse (POP) occurs when the muscles and connective tissues of the pelvic floor are weakened or overstretched. This allows organs like the bladder, uterus, or rectum to shift downward into the vaginal canal.
It can result from:
Vaginal childbirth
Abdominal or pelvic surgery
Chronic constipation or straining
High-impact exercise
Hormonal changes in perimenopause or menopause
You may notice:
A feeling of vaginal heaviness or fullness
A bulge or pressure after standing or lifting
Difficulty inserting a tampon or keeping one in place
Leaking urine or incomplete bladder emptying
Low back or pelvic discomfort
Don’t panic—pelvic physical therapy is one of the most effective first-line treatments for prolapse.
5 Things You Can Do Right Now to Reduce Prolapse Symptoms
1. Rethink Your Breath
Holding your breath during effort increases pressure on the pelvic floor. Instead, exhale on exertion (like lifting or when standing up).
2. Align Your Posture
“Stack” your ribs over your pelvis. Avoid flaring your ribs or tucking your tailbone—both can increase strain on your core and pelvic floor.
3. Strengthen Smarter
Start with low-impact movements that build hip and core strength, like bridges or wall sits. Focus on form and breath with movement.
4. Monitor Load & Volume
Symptoms may worsen after a long hike or heavy lifting session. That doesn’t mean you have to stop moving or lifting—it just means we need to adjust the dose.
5. Take Gravity Breaks
Take short rests lying down with your hips elevated or in child’s pose. This reduces pressure and gives your pelvic floor a moment to recover and reset.
❌ What to Avoid
Ignoring symptoms. Early intervention works better and faster.
Doing tons of Kegels. You might need coordination, not just more squeezing.
Avoiding movement altogether. Rest alone won’t fix prolapse—targeted strength and support will.
When to See a Pelvic PT
If you’re experiencing heaviness, bulging, leaking, or discomfort that affects your daily life, pelvic physical therapy can help.
Our approach includes:
Internal and external pelvic floor assessment
Tailored movement, posture, and breath training
Education and empowerment—so you understand your body and feel confident using it
💜 You Are Not Broken.
Pelvic organ prolapse is common—but with the right tools and care, it doesn’t have to control your life. You can hike, run, lift, and laugh without discomfort holding you back, I promise!
Let’s create a plan to help you feel better—today and long-term.
