menopause and prolapse

Submitted by pompom12 on April 16, 2012 - 10:18am
Body: 

I'm confused once more.
I read through the book again and this time typed out the exercises that are described so that I would find it easier to do them on the living room floor. Many of the exercises involve contraction of the pelvic floor muscles. How do these differ from Kegels?

Secondly, when I stand my prolapse protrudes out of my vagina - a clearly felt, visible and at the moment uncomfortable bulge. I wonder how often I should contract the pelvic floor during the day when not doing exercises. When standing or walking, contracting the pf means squashing the uterus between the outer/inner labia. Is this ok?

My prolapsed uterus looks exactly like the one pictured in Christine's book. I wonder if it will ever be any better?
Thanks again
Pompom

Forum:

Christine

April 17, 2012 - 9:37pm

Hi Pompom,

This has been a work in progress and "in the old days" of WW there may have been some instruction about contracting the pelvic floor. Do you have the little orange book? As time went on, we really stopped worrying about contracting at all, as the body is "closing the back door" properly as we sit, stand and move in WW posture. It took me a while to realize that the "posterior belly", as it was called in the days of Hippocrates, needs to remain stretched as broadly as possible to be most effective at rebounding internal pressures.

This is a slow process - especially for older women. Can you share with us what you are doing on a day-to-day basis to affect your symptoms? This work is kind of all or nothing - either you situate your body in such a way so that intraabdominal pressure can work in your favor (as it did all those early years when it was moving your pelvic organs into your lower belly). Or, you can sit and stand and move in your usual ways only to have this same internal pressure push your uterus backward toward the vaginal opening. Significant and long-standing prolapse has stretched the connective tissue - not unlike a stretched-out wool sweater - and it will take time and extra effort in the form of WW exercises to slowly pull it inside. It is difficult for me to imagine that through this work you couldn't get your uterus to pull forward enough so that your cervix is tucked well inside.

All we can really do is cheer you on and hope that you get enough result to live well with your condition.

Christine

pompom12

April 24, 2012 - 12:32am

Dear Christine
I really appreciate the time you take to explain what is happening. Yes, I have been working with the orange book but ordered the new blue one and the yoga video last week, so I'm sure this will put things right. I'd be more than happy to report that my uterus is sitting comfortably inside once more. I'd even be grateful for small progress. I wonder what I'm doing wrong. By the way, I'm sure it is also important that I gave birth to 7 children over 20 years of my life, I also had a couple of miscarriages.
You asked me what my day looks like.
I am a housewife (67 years of age) and English teacher. Gardening is one of my hobbies. I have a small dog and go for walks 3 times a day.
I have all the usual work to deal with such as cleaning the house, doing the washing and carrying wash up two flights of stairs, cooking etc. I don't have to do really heavy work like some of the women on the forum. I have been aware that posture is really important and have tried to do all these things the right way, but as I haven't seen any progress, I'm beginning to wonder. I recently read in one of the comments that even though some women have been working on the WW posture for a while, when they eventually came to your centre, some areas still needed to be corrected. I wish I wasn't so far away as I think that might apply to me too.
When I teach, I tend to stand in the classroom but that is my choice, there's a chair if I need one.
Because of my profession, I have to carry books to and fro the locations where I teach. Over the years I've had back problems which I think originate from this. I'm not sure if it would be better to have a bag on my back rather than one which I carry with my left hand. I tried a pull-along but it was difficult getting it in and out of the train and also up and down the escalators in the station.
During the last couple of weeks I've been concentrating really hard on bending my knees and not my back for any bending that I have to do. I've tried to sit straight in my car and have a cushion in my back to help get the right angle. When I sit to eat or work, I try to sit straight to encourage the natural curve in my back. In my living room I have invested in a straight backed relax chair so with an added cushion I can watch TV sitting straight up. Would a gymnastic ball be a good option when sitting in front of the computer? In one of the mails I saw a recommendation for a Gaiam chair. I wonder if this could be delivered to Switzerland. The last couple of days have been difficult as I've had backache once more but I wonder if it could be that I have been concentrating on my posture too much or I'm just not doing it correctly.
I've been controlling my posture by looking in the mirror and noticed what a difference it makes to lift my chest a fraction higher, it makes the curve more obvious. I've also noticed that I'm not always relaxed in these postures - as if I'm trying to do too much...
I try to wear clothes that are not too tight - this I did regularly in the past. I'm the jeans type but I have been wearing the elasticised type that are stretchy.
I'm on my feet a good part of the day but I also have to work on my computer for college.
I appreciate any tips that you can give me Christine and hope that as you have managed to improve or stabilise your condition, I will eventually be able to do so too.
Thanks once more for the opportunity to avoid surgery and risk far worse problems. My gynaecologist, who I saw last week, commented that I have a severe prolapse but confirmed that the current state of affairs is that operation is not always the option here in Switzerland. I know for sure that he is unusual in his attitude.
I'm looking forward to hearing from you so that I can reconsider what I'm doing and try to improve WW posture for life.
thanks so much
pompom

Surviving60

April 24, 2012 - 4:05pm

Hi Pompom - Lots of information in your post, but it’s hard to tell if you are truly standing/moving in WW posture as you go throughout your day. Do you keep the belly relaxed and the chest pulled up as much as you can remember to do so? It’s hard at first to form this habit, and for me it was quite a long time before I found myself standing and moving correctly without thinking about it. Once I reached that milestone, I also started noticing that everything just felt more stable – not only my prolapse, but my hips and back as well. You should supplement with Christine’s exercises and firebreathing. Total immersion is what really made the difference for me. Keep working! - Surviving

Christine

April 25, 2012 - 8:59am

Hi Pompom,

I wonder if you could focus on the seated posture first. So much of the dynamics of pelvic organ support take place in the torso so that by just sitting in this pulled up way we can positively affect our symptoms. Standing becomes a non-issue when you become strong in your natural posture. It does take time to strengthen all these atrophied muscles.

I often walk a mile or two around town with books packed into a simple basket purse with handles. By alternating which hand I hold the basket in along the way I feel it is good exercise for my upper body. A backpack would be good, but a pull-along more difficult.

Surviving is right...many of us need extra work to help pull things forward. These exercises are not in the original orange book, but are amply demonstrated in First Aid for Prolapse and WWYoga videos.

Keep the faith...once you really internalize this posture you will see that pelvic organ support is totally dependent upon how you sit, stand and move through space.

Christine

wholewomanUK

April 26, 2012 - 6:13am

Hi pompom,
I do empathise with you - I had a uterine prolapse 16 months ago. At the time I felt pretty devastated. Fortunately I found WW fairly early on. Since then I have made a significant recovery and also manage my potential for prolapse well. I also feel a lot healthier and happier than pre-prolapse as a result of the heath, exercise and life changes as part of my recovery.
One thing that I personally ad to come to terms with was that whatever happened, I was never going to be as I was pre prolapse. I had to face the reality that I had a condition that needed attention - probably forevermore.
I agree with the others, it does take time to adjust to unconscious WW posture. I've got a lot better at naturally going into WW posture, but I still have to remind myself to relax the abdomen, sit up tall etc. It also takes time for the body to develop the required strength and flexibility to improve the effectiveness of the posture and exercises. A lot of women report feeling some back-ache etc whilst they're developing their body muscles appropriately. I guess just do things gradually and don't overdo things. After all, it takes time - and we have time. I'm also a lot kinder to myself these days (or try to be!). I try to do things like rest if I'm tired, not over-do things, enjoy the moment etc.
There are a couple of things I've found helpful, relevant to your post above.
1) I bought a back support from Debenhams (UK) cost approx, £8 ukpounds- it has a v. light weight frame with mesh material for the support and elastic straps at the back, so it can be put over chair backs. I put one in a nice material bag and take it just about everywhere with me. I just place in the car, on seats etc without even taking it out of the bag. It's a very inobtrusive way of having some back support. It really helps me to sit upright. With the best will in the worls it's hard to keep upright to the WW degree come what may! It acts as a reminder a lot of the time. Ideally I need to sit a little more upright than if I lean into the back support, but when driving/tired/I'm slumping a little it's a really helpful support.
2) I use a trendy little rugsack for carrying things. I personally find carrying bags of things in my hands, tends to promote prolapse. I also really try not to carry more than feels comfortable. Again, that seems to promote prolapse for me. It's nice to have hands free too!
Hope you enjoy the book and the dvd's. They're proplapse recovery bibles as far as I'm concerned!
Wishing you all the best, wholewomanuk

Surviving60

April 26, 2012 - 6:35am

Thanks everyone, some really good reminders here about the importance of sitting posture. I'm usually on it during the day, but in the evening, it's my downfall.

Most everything I tote around during the day has shoulder straps. If I take a moment to situate myself with the load pretty evenly balanced, then I find that if I'm in good posture, the whole "weight-loading" thing kicks in, and my organs feel quite stable. - Surviving

jaylove

April 26, 2012 - 8:43am

WholewomenUK, I also bought one of those back supports with a very light weight frame with mesh material for the support & elastic straps on back so it can be put over a chair. But I never thought of putting itin a nice material bag and using it right in the bag as is. Thanks so much for the great idea. I have no trouble staying in the lumbar curve posikion as I sit, stand and walk but I struggle with remembering to keeep my chest up and shoulders down when sitting. I'm learning to play the pians - I meant piano and I'm always finding myself slouching down - upper back instead of keeping it straight. I keep my lumbar curve but the upper back I struggle with along with a relaxed belly when sitting. As now on this computer - I found myself with my belly not relaxed. Any suggestions???? When I go out and walk with long strides I focus on my posture and breathing and I get it. It's around the house and when I'm sitting I find myself failing. So, Pom Pom d keep trying. Don't give up. It takes time. H

Jaylove

pompom12

April 29, 2012 - 4:32am

Hi Surviving 60
I appreciate your thoughts. Every time I read about how I should maintain the right posture and how others have found the way, it motivates me to continue and try my best to be aware of the movements I make during the day. I would so much appreciate a slight improvement, as I'm sure most of us would. I've bought Christine's new book, I was working with the old one which of course has been updated as more was learned and experienced. It would be great if I felt more stable as at the moment I'm up and down. I've had back trouble and during the last few weeks, when practicising posture more keenly, it has become worse. My physio, a woman who is very supportive, says that's quite natural, as muscles and framework momentarily "suffer" under the new movements. I'm beginning to hope once again and this is certainly due to all those kind folks out there who are helping.
pompom

pompom12

April 29, 2012 - 4:41am

Dear Christine
As I always I literally devoir the news that you send me. Every time you seem to show me a way out of what sometimes seems to me a no-through road. It's great to learn from others experience and your mentioning how you carry books, a real problem for me up to now, is cheering. I'm focusing on sitting as you suggest and alot of the time I can manage it. Occasionally I notice how I slip back into the "comfortable" way of sitting but by having lots of supportive cushions on the chairs I usually sit on, car too, I am reminded of what is important. It sounds easier to focus on the sitting position first and gain strength in this way. Although I've read many times how fit and ingood condition so many women on the forum are, walking has always been more worrying for me as my thoughts were about the pull of gravity and just standing upright being more conducive to organs dropping. I keep reading sections of the new book, which I have now received along with the yoga video. I'm sure this will be really helpful.
I want to do more exercise as I would like to lose a few extra pounds that have crept up over the years.
I've not been sure what exercise would be valualble. Working on muscle strengthening machines at the fitness centre might not be a good option. Low-impact aerobics maybe better. I even thought of trying to find a ballet class for adults but then remembered from earlier years how they always want you to pull your stomach and butt in. Maybe not so good. It's so motivating to read that by internalizing WW posture in sitting, standing and moving around, my pelvic organs will be supported.
Thanks so much for your help again and I hope that other over-60 woman benefit too.
pompom

pompom12

April 29, 2012 - 4:52am

Hi Wholewomanuk
I'm wondering if this is just your personal username or if there is, in fact, a centre in the UK.
I live in Switzerland but get back home to the UK every year. I was really interested in your helpful tips and the experience you have made up to now. It's great to hear that women out there notice a real improvement in their lives after following Christine's advice.It sounds easy but as you say building WW posture into every part of our daily lives is not so. I suppose in a way it's logical that when changing the way we sit, stand and move around some discomfort will be felt, but as long as it's understood that this will probably only be temporary until the muscles gain strength to support us in the way they should.
I was really interested to read of your buy in Debenhams. I'll be in the UK in November so I'll try and find the back support you mention. I'm sure all these gentle reminders of how we should sit help.
Your so right about having hands free, especially when travelling by train and tram as I have to every week. I must look and see if I can find a backpack that is lightweight, so many are heavy even when empty, which is big enough to put coursebooks, A4 size, in.
I do appreciate your taking the time to tell me about your experiences, it's so motivating to hear these success stories.
Thanks again - also for the reference to the books and dvd.
pompom

pompom12

April 29, 2012 - 4:58am

Hi Jaylove
thanks so much for your reply and motivating thoughts. I've never heard about the backsupport until today from a number of you out there on the forum. Great news. I know exactly what you mean about finding it difficult to relax your abdomen. I mean really relax as sometimes I find I'm sticking it out instead of letting it find it's own position in a naturally relaxed way. I'm not sure if I'm positioning my lumbar curve correctly as it could be that I'm "pushing" that too. Interesting to hear what others have to say.....
You said that when you go out walking you focus on your breathing. Do you mean just taking in natural breaths that go right down to the belly?
With all the support I've been given, it must help
pompom