Is an athletic lifestyle possible?

Welcome Heidi,

We are pioneers here and I would just love it if you would be our sentinel runner! I'm not sure if anyone here is as athletic as you.

Do you understand the work? The pelvic organs must be pushed over the pubic bone by recreating the lumbar curve...this information is clearly outlined in medical literature:

"In this position, the pelvic and abdominal cavities are almost at right angles to each other, allowing proper transmission of weight from the upper body to the lower extremities. This perpendicular relationship directs pressure increases formed in the abdominal cavity away from the pelvic floor. NORMALLY, PELVIC CONTENTS REST AGAINST THE PUBIC SYMPHYSIS. THIS IS IN KEEPING WITH THE PHYSIOLOGIC ROLE OF BONE IN SUPPORT AND WEIGHT BEARING. In contrast, muscles and endopelvic fascia are structurally adapted to bear INTERMITTENT pressure increases." from: The Female Pelvic Floor: Disorders of Function and Support, Brubaker & Saclarides 1996.

We are talking here about very small degrees of movement, as the organs are packed very tightly within the pelvic space. If you are young and have not had surgery, it doesn't take very long at all for everything to be pulled into it's proper order. It's when the organs are pulled away from the front of the body by contracted ligaments (i.e. a flattened lower back/buttocks) that we begin to develop prolapse.

I would suggest learning the posture while walking/running each morning. The body has to learn this so it can maintain this shape without you having to think about it, and this takes time. Maintain all aspects of the posture (the head/neck/shoulders are crucial) while standing and work on the seated postures as much as you can.

If you are able to hold the organs over the pubic bone while running a little bit, and you have the lung power, I don't see why you couldn't run a lot and do all the activities you want to do for the long term.

Please let us know, Heidi. This is such vital work for a planet full of women.

Wishing you well,

Christine

Yeah, Heidi...you now have to look at the whole picture and incorporate your new reality accordingly. Somewhere in a distant post I talked about a new language for this...like "post-modern motherly" or something. Jane just wrote about the importance of accepting this as part of "Mother."

One thing I think we've "proven" so far is that once the posture is incorporated, these conditions do not worsen. Getting the stretchy cervix back where it belongs is another matter, however, and each woman must decide for herself what is satisfactory improvement.

Understand what REAL restrictions are, however...like the uterus tacked to the sacrum with polypro mesh and permanent stitches, or the pelvic space strung up like a Chinese basket after hysterectomy. It might even be worth it if these were guarantees of a permanent fix, but indeed they are not.

This has been an evolving awakening and I didn't have a full understanding of the issues when I wrote STWW. It's all accurate, just incomplete. So...here's a run thru on the posture:

Hi everyone, especially Christine.
Sorry this is so long. I have never written to a forum before and probably I shouldn't be writing so much. Hope some of you are feeling especially patient today.
I think I must be on the same roller coaster as hopeful runner. I have been reading many of these messages over and over again for the last four weeks; each time crying or just too emotional to get my thoughts together to actually write. The support I have felt though -even in my silence- has been overwhelming...Thank you Thank you! Hopeful runner just really struck a chord with me today. I was never a runner but I have always been very active, skiing every winter, yoga, walking my dog, roller blading with my daughter and working out at a fitness center through the years, (weights, machines, classes, whatever) when I felt my weight or shape needed it. Besides the emotional part, sad and more sad, of this whole experience...thinking I may become limited in my ability to do whatever I've always done is almost overpowering. I thought I was in good shape, no smoking, not overweight, vegetarian for 12 years etc. etc. It makes me feel very ignorant and as if I have been blindsided by something I should have known about! Can I ramble on with some background? I am 46. My periods stopped almost 4 years ago and following a blood test I was told I was menopausal. Hmm, just like that! Sounds odd now. I was happy (I have 2 children) and sad (how old am I?). Then about two years ago I had a D&C after bleeding heavily for about 10 weeks. No problems after that. In the past 9 months the heat flashes have started but with my husband's and my sense of humor I am weathering that OK. I don't even remember how I found Christine's website the first night. It was as if I felt something heavy or drop, I checked myself and was stunned. In hindsight maybe I had signs I don't know. I must have been online three hours that night reading posts. I started on the posture, bought the book and later read it in one night. I am working on how I sit, stand and walk and especially the way I sit in the car since I drive almost 2 hours a day. I think maybe I am trying to fight off the despair I feel. Sorry to be so dramatic but guess I am finally letting it out. I have a doctor's appt in 2 weeks and I suppose I may know what grade prolapse I am or even which. I don't know, I feel/look like I have rectocele and cystocele is that possible?? I do not have any pain yet or unbearable pressure I read others have, but I definitely feel something dropping lower that ought not to be there!

I want to get back to exercising but decided to wait a little until I feel like I have the posture right. I am continuing to walk while reminding myself constantly. Christine, I have been reading a lot of posts trying to understand the basic posture. With the eyebrow thing should it almost feel like my ears are pulling back as well? When I move my utuerus over my pubic bone should I let my stomach go? Should I be doing kegels and/or pulling my stomach muscles up somehow? This latest explanation you gave hopeful runner seemed to make it a little clearer for me. How do I know if I am really doing it right?

Finally, I feel like the posture is maybe in some small way helping my problem or maybe it's just not getting worse. I hope I can I ask another question without sounding rude or weird. Has it really helped others? I don't want it to be wishful thinking. Maybe I am too emotional to read it clearly but it sounds like so many of us are just starting this process. Christine, based on the many experiences in your book your path is working for you. Is it working for others? Sorry this is so long and windy, too pent up for too long.Thank you for your time, for reading this and especially for sharing everything you share.

Welcome Mommy,

Yes, the eybrows are pulled back with the top of the ears...but that's incidental. I've described the stomach as sort of a "proud holding." It's not a sticking out or a sucking in...it just sort of takes care of itself. The lower belly should be firm and rounded. You can feel the pelvic floor slightly tense with the posture. It's not a kegel, although I teach to strongly contract the pelvic floor when lifting. There is no real effort with the posture, other than just holding the body in this new way, which takes time to do tirelessly.

I want to collect data by way of a questionaire about how and to what level the posture is working. So far, off the top of my head we have Chris Baxter, Karen, Coach, Marie, Worried Mom, Joy, Sybille, Natural Girl, New Mom Y, Pam, Lweezie, Lynn, and Jenn who have written in and expressed improvement using the posture.

Let's put out a call and see who responds...

Ladies?

Christine

Hi all and welcome,

Yes, it does work. But, as I am learning, it's not a "quick fix". I've been working on doing the posture for a couple of months. I have good days and I have not so good days with how I feel or how successful I am at maintaining the posture. I am not athletic, I'm overweight, but actively working on losing the weight. I have a stage 3 prolapse, rectocele and cystocele. I am 37, with two children, ages 3 and 6 and I have a full-time job.

What this work has done for me, is to make me aware of my body in ways that I wasn't before. I am more conscious of how I feel, of where my prolapse is, and the condition of my bowels. I am finding that regularity makes a huge difference in how I feel. It also makes a difference in the comfort level of the sea sponge. Some days, the sponge is very comfortable and it truly does help keep the prolapse up. Other days, if I'm more irregular, the sponge doesn't stay in as well. I would recommend the sponge to everyone. I tried the ring pessary and I believe it contributed/caused the rectocele as I don't remember it before that. During my period though, my prolapse is always worse, no matter what I do. I understand this now and I try not to let it get to me.

But, maintaining the posture is key. It's easy to slouch and not stand up straight. But, I do feel better and while my prolapse isn't "cured", I do notice changes and differences in my level of comfort when I am standing and sitting correctly. I am hopeful that with time I will see consistent improvement.

I believe in this work and I am truly grateful to Christine for sharing her experiences and knowledge with us. The level of support here is wonderful.

I have tried the Maya massage, (on my own, so far, although I found someone local who does it, I just can't afford it right now!), and I do think it makes a difference. I am experimenting with some herbal formulas and remedies as well.

Christine, I am more than willing to answer any questionnaire or give you any information that may help you in your gathering.

Holly

Hi Holly,

It's so good to hear from you! Thanks much for responding!! I'm very glad to hear of your progress and I know you'll just do better and better. I ran around town all day today and have not felt my cervix once. I

Yes, Heidi...it's all about reinstating the lumbar curve. Be careful with Pilates...their core mat program places our L-shaped torso in a V position, sending pressure to a funneled pelvic floor. We certainly need core strengthening, but we have a differently shaped core than men! I advise exercise that works the gluteals and the abs at the same time...like flipping Pilates over and doing a mirror image of the movements on your stomach.

We've been taught all these years that pregnancy stretches our pelvic ligaments and causes prolapse. I see it quite differently...there was a famous study done by a group of orthopedists in 1976 that demonstrated how the lumbar curve actually flattens in advanced pregnancy, while the thoracic curve compensates by slightly accentuating. This adjustment is, of course, to balance the huge weight out in front by pulling back. The curvatures probably take some months to restore themselves after delivery.

Meanwhile, everything has been stretched and loosened. If the lumbar curve is not encouraged sufficiently after pregnancy, which it no longer is in our culture, I believe the connective supports to the sacrum actually remain contracted (without the curve, the sacrum moves forward, shortening the length between it and the uterus), pulling the uterus toward the back of the pelvis and into the genital hiatus. These same dynamics can happen to eighteen-year-old nulliparas or seventy-five year old grandmothers. When we restore the curve, we pull the sacrum back, giving functional length to the uterine ligaments so that the uterus doesn't have to rely on the very weak and stretchy round ligaments that semi-anchor it to the front of the body.

Please keep in touch with us, Heidi, as we need strong, able women like you to pioneer this vital work.

Christine

Hi, I'm relatively new to this. I found this forum a few months ago and ordered your book but have only just received it and finished it about 2 weeks ago. I empathise with you regarding running. I have always been very active. I taught aerobics and the gym pre children for years, did weight training, yoga, bike riding, martial arts. After my first child I resumed aerobics and weight training with no problems but after my second child 3 1/2 years ago, when I began weight training, I knew something was not right. I was then diagnosed with mild rectocele, cystocele and uterine prolapse. I, of course, was devastated as I was also studying to become a personal trainer which involved lots of heavy lifting. The worst times for me were during ovulation, which I felt a lot of heavy dragging and then during my periods my flow was heavy, I had a heavy aching dragging feeling and I couldn't stand up for more than a few minutes and I couldn't (and still can't) hold in a tampon. Anyway, over the last couple of months I have been trying to maintain the 'posture' without really noticing anything, until reading this forum today that I realised that I hadn't even noticed my previous two ovulations. I have had no pain whatsoever!! and my bleeding, although still heavier than pre prolapse, the heaviness wasn't as severe, I was actually standing for a few hours and only needed to shift my posture to alleviate the heaviness! WOW. Well, I now believe it's working. Another thing I think has helped, which may or may not be relevant, is that I started belly dance classes six weeks ago (which is fabulous) so perhaps with all the belly rolls and hip drops and hip lifts that we do this in fact helps with posture. One more thing that I have noticed which is wonderful, we have a trampoline which my boys love and I do to, but since my diagnosis I had avoided jumping on it as I was told it was the worst thing to do for a prolapse, well just the other day we had a beautiful sunny day and my boys and I were outside all day and we all (including me) did a lot of bouncing and running and guess what, I felt fabulous and no heaviness or dragging. I was amazed and my boys were overjoyed that I could actually play with them again on it.
Anyway, a million blessings to Christine for all her information and research and her fabulous book, as this does work, just give it time and perserverance. I can say that I feel completely at peace and relieved now knowing I don't have to be subjected to a surgeon's knife and keep my womanhood intact just as nature intended.
Thanks for listening.
Kind regards,
Viv

Beautiful, Viv...bless you...

I have recently taken up running and would be mortified if I had to stop due to it causing further problems with my prolapse. I have been looking into the Mayan abdominal massage recently (www.arvigomassage.com) and have spoken to the therapist on the phone and told her I went running and she "no you must stop!" she then asked if I ran on concrete and did I have good trainers, she also said not to run around the time of period as my uterus will be heavier. It does say on the website that one of the causes of a wayward uterus is high impact exercise.

Dear Georgia,

This is something you're going to have to experiment with yourself. I still run every morning, but I make sure all the aspects of natural posture are in place. I think the Mayan massage folks have borrowed heavily from medicine's stand on prolapse.

Christine

Hi! I had five children in five years, and then ripped my uterus and had to have it removed vaginally. At that time I had a bladder suspension. That was 16 years ago at age 33. I am now 50 years old, and have run, skiied, biked, and speedwalked since then. I ran 1/2 marathons, sprint triathalons, and races all without a problem. Although just now, 16 years later, I believe I have another small cyctocele, the operation was "worth it" to me to be able to keep running. I have run a marathon, but it was before children. I ran all through my pregnancies also (which probably was part of the reason my bladder fell!). If I could take it over, I wouldn't run during pregnancy, but I WOULD get the surgery to keep running. I hope that this is not a problem to post here because everyone seems against the surgery. I couldn't have beared not running these past 16 years: it is a social and emotional necessity in my life.

Hi Photosaver,

We appreciate all information here that is grounded in actuality and truth. You are one of the lucky ones and I’m so glad you’ve been able to carry on with the lifestyle that means so much to you. I don’t want to assume anything, but I take it that because you are looking at prolapse sites your cystocele has become symptomatic. One of my clients in her late seventies suffers from severe cystocele/rectocele. She was hysterectomized at age 26 and other than an incontinence procedure along the way was prolapse-free for 50 years! But when her organs came down they did so in a big way. She refuses more surgery, by the way, and is managing okay with diet, posture, and external support garments. The human body is a highly stable biological structure and it is no surprise that many women do quite well for some years after surgery.

However, the uterus is a sex organ and many women experience profound change in their sexuality post-hysterectomy. Other changes range from endocrine to musculoskeletal and most are highly documented.

The widespread notion of being entirely “cleaned out” and permanently sewn up and fixed against any chance of future prolapse or incontinence is an alluring one for the woman who has struggled with these issues. And there is no doubt that these surgeries are a godsend for those who truly require them.

The medical literature available in 2006 is clearly reflecting a change in professional consciousness regarding reconstructive pelvic surgery however. The concept of “success” is finally being reconsidered to include long-term complications and sequelae. The profession is admitting that loss of pelvic organ support is incurable through surgery, and most importantly there is a clear directive to inform women of the significant downside of these operations.

Once we lose our natural internal pelvic anatomy it becomes truly impossible to reverse the clock and affect much change with non-surgical methods. Our health is always made up of a myriad of choices and sometimes circumstances beyond our control. The Whole Woman charter exists to help women understand how little information we’ve been given in order to make an informed choice and also to help bring about a change in perception regarding the true cost of forfeiting our original design.

Wishing you well,

Christine