Hey there, my amazing Arvada neighbors!

It’s Casey Murphy, your local physical therapist, and I’m here to talk about something that’s keeping many of you up at night—literally.

Imagine this: You’ve had a full day, and all you want is a good night’s sleep. But as you lay down, that uncomfortable feeling down below starts to nag at you. Your prolapsed bladder is acting up again, causing discomfort, pain, and anxiety about another night of disrupted sleep.

I understand the frustration and fear that comes with pelvic organ prolapse.

You want to enjoy the active lifestyle you’ve always dreamed of, feel confident in your mobility, and avoid the vicious cycle of painkillers with their nasty side effects. And let’s not forget the sheer frustration of not being able to get a peaceful night’s rest due to this condition.

If you’re among the 40+ crowd dealing with back, hip, and pelvic problems, particularly a prolapsed bladder, I want you to know that relief is within reach, and those restless nights can become a thing of the past.

Understanding Prolapsed Bladder 

Before you dive into strategies for better sleep, let’s get to the bottom of what a prolapsed bladder is. It’s a condition where the muscles and tissues that support your bladder weaken, causing it to drop into the vaginal area. This can lead to a range of discomforts, including:

• A feeling of pressure or fullness in the pelvis
• Urinary leakage or urgency
• Pain during sex
• Lower backache
• A visible bulge in the vaginal area

So, why does it worsen at night? Well, when you lie down, the intra-abdominal pressure changes and the prolapse may become more noticeable. But don’t worry; there are steps you can take to ease this discomfort and regain control of your nights.

Tips For Sleeping With A Prolapsed Bladder

Elevate Your Legs

One of the simplest tricks to reduce prolapse discomfort at night is to elevate your legs with pillows. Elevating your legs could be a game-changer in helping you sleep at night.

By elevating your legs with pillows or cushions, you help redistribute the pressure away from your pelvic area

To do this, simply lie on your back and place a pillow or cushion under your legs, ideally from your calves to your feet. Experiment with different heights to find the most comfortable position for you.

This helps take the pressure off your pelvic area and may provide relief.

Sleep On Your Side

Sleeping on your side is highly recommended for people like yourself suffering with a prolapsed bladder. Through minimizing the pressure on your pelvic floor, sleeping on your side reduces the likelihood of worsening prolapse symptoms during the night.

We know you want comfort, of course you do! So, to enhance your side-sleeping experience, consider placing a pillow between your knees.

This serves two purposes: it supports your hips, maintaining proper alignment of your spine, and it can further reduce the stress on your pelvic area. Experiment with the thickness and firmness of the pillow to find the most comfortable support for you.

It’s worth mentioning that some individuals find it more comfortable to sleep on their left side, as it can improve circulation and digestion (So don’t feel guilty to eat a little extra!)

Sleeping on your side can alleviate pressure on the prolapse. Place a pillow between your knees to support your hips and keep your spine aligned.

Pelvic Floor Exercises

I’m sure you’ve heard this so many times, but Kegels are King! Kegels are a valuable tool in managing a prolapsed bladder and improving your sleep quality.

These exercises target the muscles that support your pelvic organs, including the bladder.

Here’s how to do them:

• Identify your pelvic floor muscles by imagining you’re trying to stop the flow of urine midstream.
• Squeeze these muscles and hold for a few seconds (aim for 5 seconds to start).
• Release and relax for an equal amount of time.
• Repeat this process 10-15 times in a row, aiming for at least three sets per day.

Consistency is key with Kegel exercises. I know It’s frustrating to not see progress overnight, but I promise, over time, you should notice improved muscle tone and increased support for your bladder.

Goodbye pain, hello muscle tone.

Hydrate Mindfully

Staying hydrated is essential for overall health, but if you’re dealing with a prolapsed bladder, you may want to adjust your fluid intake closer to bedtime. By being mindful of when and how much you drink in the evening, you can reduce the likelihood of nighttime awakenings to urinate.

Additionally, consider avoiding beverages that can irritate the bladder, such as caffeine and alcohol, in the hours leading up to sleep. These substances can increase urine production and bladder sensitivity, making it more challenging to rest comfortably.

Water is your best friend, and I cannot stress enough the importance of hydration. Just be cautious of your fluid intake around bedtime and adjust your fluid intake based on your body’s needs and bladder symptoms.

Stay Active

Finally, Maintaining an active lifestyle is crucial for your overall health and can also have a positive impact on managing a prolapsed bladder.

Exercise can sometimes feel like a chore, but it’s the best thing you can do. Regular physical activity helps keep your muscles and connective tissues in good condition, providing better support for your pelvic organs, including the bladder.

Engage in exercises that strengthen your core and pelvic floor muscles. These include pelvic tilts, leg lifts, and bridges. Yoga and Pilates can also be excellent choices, as they focus on strengthening the core and improving overall posture. It’s essential to avoid high-impact activities that can worsen your symptoms. Instead, opt for low-impact exercises that prioritize gentle muscle engagement and support.

Beginning a new exercise regime can feel daunting. I am here to help you.

By staying active and incorporating pelvic floor-strengthening exercises into your routine, you can enhance the support for your prolapsed bladder and reduce discomfort, both during the day and at night,

Say Goodbye to Your Prolapsed Bladder – Forever.

You may feel like reading these tips provides some help, but you feel like you need a little help turning those words on a page into reality.

At Empower PT and Pilates, our expert team understands the importance of addressing Prolapse issues as soon as possible.

I want you to know that there is hope. You can regain control of your life, enjoy an active lifestyle, and have peaceful nights once again. You don’t have to fear worsening mobility as you age, and you certainly don’t need to rely on painkillers to get through the day.

To help you on your journey to a more comfortable and fulfilling life, I invite you to take advantage of our FREE Prolapse Assessment at Empower Physical Therapy and Pilates. This assessment will allow us to understand your unique situation and create a personalized plan to ease your discomfort and improve your overall well-being.

I understand many of you may worry about the travel involved in attending the clinic, or maybe you’re still unsure if we’re right for you. That’s we offer you a free telephone consultation, you can start your pain-free journey from the comfort of your couch.

You deserve to sleep soundly, move confidently, and live without the constant worry of prolapse symptoms. Don’t let this condition hold you back any longer. Click the link below to schedule your free assessment today:

Schedule Your Free Prolapse Assessment

Remember, you’re not alone on this journey, and relief is closer than you think. Here’s to restful nights, improved mobility, and a life free from the burdens of a prolapsed bladder.

Wishing you peace and comfort,

See you soon,

Dr. Casey 

Additional Free Resources For Back And Hip Pain

Read our blog – 3 Ways To Fix Your Prolapse Without Surgery

Read our blog –What Could Be Causing My Pelvic Pain?

Check us out on social media – Empower PT + Pilates Facebook / Empower PT + Pilates Instagram