When your uterus tips backward out of the ideal vertical position, it may cause pain during intercourse or menstruation, fertility problems, incontinence and problems using tampons. The tilted position may be the result of childbirth weakening the uterine ligaments, scarring from endometriosis or fibroids, trauma to the sacrum, frequent wearing of high heels, or sexual abuse. Also, as a young girl matures, the uterus should move into the vertical position, but sometimes it does not. Exercises may have a positive impact on a tilted uterus, also known as a tipped, backward or retroverted uterus.
Stationary Repositioning Exercise
Repositioning the uterus with exercise is an alternative to surgery to move the uterus back into the correct position. Uterine repositioning surgery is effective for reducing pain during intercourse and sometimes menstruation, but the knee-chest exercise is another way to attempt to reposition the uterus without painful, expensive surgery. To perform the knee-chest exercise, get onto all fours on your hands and knees in front of two to three pillows and then place your elbows on the pillows. Supporting yourself on your forearms, drop your head to rest it onto your arms but keep your hips in line with your knees. Remain in this position for five minutes.
Moving Repositioning Exercise
You can also work on repositioning the uterus through moving exercises. The kangaroo walk is an example of a moving exercise that puts the uterus in an extreme forward position. It also strengthens the erector spinae muscles of the lower back. To perform the kangaroo walk, get onto all fours on your hands and the balls of your feet with your arms straight, hips lifted toward the ceiling, knees bent as little as possible and your lower back slightly arched, which pushes your abdomen forward. Walk on your hands and feet across the floor with as little knee bend as possible. Swimming is another moving exercise that helps a tilted uterus. Swimming strengthens the uterine ligaments and lower back.
Strengthening Exercise
Ligaments connect muscle and bone. Weak uterine ligaments make a tipped uterus possible, and weak muscles cause excess stress to be placed on the ligaments. The Kegel exercise strengthens the muscles of the pelvic floor that support the uterus, thereby taking stress off the ligaments too. To perform Kegels, contract your pelvic floor muscles as if stopping the flow of urine and hold for up to 10 seconds. Repeat four to five times.
Effectiveness of Exercise
Exercises to reposition and support the uterus do not work for everyone. For example, the knee-chest exercise is ineffective for women with a tipped uterus caused by endometriosis, pelvic infection or fibroid tumors. An alternative to the knee-chest exercise and repositioning surgery is the use of a pessary device. A pessary is a plastic or silicone device that inserts into the vagina. A pessary is only a short-term option, though, as it increases your chances of getting a vaginal infection.
Another alternative to exercise is Mayan abdominal massage. A trained massage therapist can reposition the uterus through your clothing with a gentle massage to your abdomen. Your massage therapist can also teach you self-care massage exercises to keep the uterus from tilting back again.
References
- American Pregnancy Association: Tipped Uterus: Tilted Uterus
- OfSpirit.com; Healing Wombs: Maya Abdominal Massage; Patricia Burke with Rosita Arvigo
- "Massage & Bodywork"; Touching the Core: The Heart and Intelligence of Mayan Abdominal Massage; Diane McDonald
- Mayo Clinic; Kegel Exercises: A How-to Guide for Women; July 2010
- MotherNature.com: Uterine Prolapse
- "Texas State Journal of Medicine"; Movable Retro-Positions of the Uterus, Their Mechanism and Significance; Minnie C. O'Brien M.D.; 1920
