Self-care practises may give some relief depending on the degree of your posterior vaginal prolapse. You may want to try:
To strengthen pelvic muscles and support the weaker fascia, use Kegel exercises.
Constipation may be avoided by eating high-fiber meals and drinking lots of water.
If you need to move your bowels, don’t bear down.
Heavy lifting should be avoided.
Coughing must be controlled.
If you’re overweight or obese, you should lose weight.
Exercising your kegels
Kegel exercises help to strengthen the muscles in your pelvic floor. A strong pelvic floor gives your pelvic organs more support, prevents prolapse from increasing, and improves the symptoms of posterior vaginal prolapse.
To do Kegel exercises, follow these steps:
As though you were attempting to stop yourself from passing gas, tighten (contract) your pelvic floor muscles.
Hold the contraction for five seconds before relaxing for ten. Start by holding for two seconds and then relaxing for five seconds if this is too tough.
Work your way up to 10 seconds of contractions at a time.
Every day, try to complete at least three sets of ten repetitions.
When taught by a physical therapist and reinforced with biofeedback, kegel exercises may be the most effective. Biofeedback is the use of monitoring instruments to guarantee that you’re contracting your muscles appropriately for the longest possible duration.
Once you’ve mastered the appropriate technique, you can practise Kegel exercises whenever you want, whether you’re at your desk or lounging on the sofa.
