How to Prevent Pelvic Organ Prolapse (Matriz Caída): A Holistic Guide

Pelvic organ prolapse, known as matriz caída in Mexican Traditional Medicina, occurs when pelvic organs such as the bladder or uterus drop from their normal position. This condition can result in discomfort, urinary incontinence, or a sense of heaviness in the pelvic region. Fortunately, there are proactive steps you can take to strengthen and support your pelvic floor. By focusing on a holistic approach that integrates physical, emotional, and energetic well-being, you can create a solid foundation for lifelong pelvic health.

How to Prevent Pelvic Organ Prolapse (Matriz Caída):

1. Prioritize Nutrition and Gut Health

The connection between gut health and pelvic health is profound. Chronic constipation, bloating, or irregular bowel movements can strain the pelvic floor, increasing the risk of prolapse.

• Fiber-Rich Foods: Include plenty of vegetables, fruits, whole grains, and legumes to promote healthy digestion. The optimal intake for women is 25 grams/day.

• Hydration: Aim to drink at least 8 glasses of water daily to keep your bowels moving smoothly.

• Probiotics: Incorporate probiotic-rich foods like yogurt, kefir, or fermented vegetables to balance gut bacteria and support digestion.

By maintaining regular and easy bowel movements, you reduce unnecessary pressure on the pelvic floor.

2. Manage Stress

Stress has a direct impact on the pelvic floor, often causing it to tighten or become dysfunctional. Stress management techniques can help relax and rejuvenate the pelvic area.

• Meditation and Breathwork: Practice deep, diaphragmatic breathing to release tension and calm the nervous system.

• Journaling: Reflect on emotions and release stress through writing.

• Grounding Exercises: Spend time in nature to connect with the earth and let go of stagnant energy.

3. Practice Energetic Clearing

Energetic blockages in the pelvic region can manifest as physical discomfort or dysfunction. Clearing and aligning this energy supports pelvic floor health.

• Limpias (Energy Cleanses): Use herbs like sage, palo santo, or rosemary to cleanse your energetic field.

• Womb Meditation: Visualize light and warmth radiating from your womb space to encourage healing and balance.

• Crystal Healing: Incorporate stones like carnelian or moonstone to amplify womb energy.

4. Engage in Self-Womb Massage

Self-womb massage is a gentle, non-invasive technique to support circulation, relieve tension, and align pelvic organs.

• Warm your hands with a bit of natural massage oil (coconut, jojoba, almond, or sesame seed oil are great options).

• Lie on your back with knees bent.

• Gently massage your entire abdomen in circular motions, moving clockwise.

This practice also fosters a deeper connection to your womb space.

5. Incorporate Yoni Steaming

Yoni steaming is an ancient practice that uses the warmth of herbal steam to nourish the pelvic floor, improve circulation, and release tension.

• Steam once a month or during times of tension or imbalance in your cycle. Never steam on your period, if you suspect you are pregnant, during pregnancy, if you have an IUD, if you have an infection, or if you had a recent surgery.

6. Strengthen Through Exercise and Movement

Building strength and flexibility in the pelvic area is essential for preventing prolapse.

• Pelvic Floor Exercises: Practice relaxing your vagina and anus with your inhales.

• Glute Bridges: Lie on your back, lift your hips, and engage your glutes.

• Lunges and Squats: Focus on alignment and stability to support the pelvic floor.

• Yoga: Poses like Malasana (Garland Pose) or Supta Baddha Konasana (Reclined Bound Angle) encourage openness and strength.

Consistency is key—incorporate these movements into your routine 2–3 times a week.

7. Get Quality Sleep

Rest and recovery are crucial for overall health, including pelvic floor health. During sleep, your body repairs and regenerates tissues.

• Aim for 9 hours of uninterrupted sleep.

• Create a calming bedtime routine with dim lights and soothing music.

• Use supportive pillows to align your hips and spine, especially if you have pelvic discomfort.

8. Regular Check-ins with a Professional

If you’re experiencing any symptoms of pelvic floor dysfunction, it’s important to consult a qualified practitioner. Sobada de Matriz (womb massage) and pelvic floor physical therapy are excellent resources to address underlying issues and promote healing.

Preventative Care is Empowerment

Taking a holistic approach to pelvic health ensures that you’re supporting not only your physical body but also your emotional and energetic well-being. By nourishing your body with proper nutrition, managing stress, practicing self-care rituals, and staying active, you can reduce the risk of pelvic floor prolapse and embrace vibrant health.

Your womb and pelvic floor are powerful centers of vitality—care for them with love and intention. 💖

To learn how to support your womb health for life, enroll in my Womb Wisdom for Life course!