Posture That Heals: Realigning Your Spine to Support Prolapse Recovery

Part One: Yes, You Can Heal Postpartum Prolapse: A Breath-Led Return to Core Confidence

Part Two: Why Kegels Are Holding You Back: A New Perspective on Prolapse Healing

Part Three: Running After Prolapse: When to Return and What Your Core Needs First

Part Four: Breathe to Lift: Core-Centered Breathing Techniques to Heal Prolapse

Part Five: Posture That Heals: Realigning Your Spine to Support Prolapse Recovery

Part Six: The #1 Exercise for Prolapse Recovery

Do you ever feel a heaviness in your lower body — like your center is asking for more lift, more space, more support?

That uncomfortable pressure... the urge to hold everything in just to make it through the day... it's exhausting — and it can feel scary and isolating.

But here’s the truth: you’re not broken. Your body is wise — and she’s speaking to you. That heaviness isn’t failure, it’s feedback. An invitation to restore the support that was always meant to hold you.

Pelvic organ prolapse happens when your internal support structures aren’t working the way they used to. And while that may feel overwhelming or even permanent, there is a powerful, accessible way to begin healing — right now.

And the best part?
It doesn’t require carving out extra time for workouts or complicated routines.
It starts with how you move, how you carry yourself, and how you align your body throughout the day.

Your posture can help heal prolapse - Or make it worse. 

Your posture isn’t just about appearance — it plays a powerful role in how your pelvic organs are supported.

The way you hold your body throughout the day determines whether you’re increasing pressure on already vulnerable tissues… or creating lift and space that encourages healing.

Here’s what most women don’t realize:
Your body is constantly adapting to the positions you put it in most of the time. When your body spends much of the day slouched or tucked, pressure can build. But every time you lengthen and realign, you give your organs the chance to rise — naturally.

But the good news?
When you begin to align your spine, pelvis, and ribcage in a more supportive way, your organs can naturally shift upward, and your body starts to activate the deep muscles that were designed to hold everything in place.

Even small posture shifts — like how you stand, sit, or breathe — can make a significant difference in how supported your core feels throughout the day.

You don’t need to be perfect.
You just need to begin noticing — and choosing positions that create more space, more lift, and more connection to your center.

Two Postural Shifts that support Prolapse Healing every day:

1. Lengthen Your Waist to Create Lift

One of the most effective ways to reduce prolapse symptoms is to gently elongate your spine by lifting your rib cage away from your pelvis.

This creates more space in your abdominal cavity, allowing your pelvic organs to draw upward and inward — naturally. As the space between your ribs and hips expands, pressure is reduced, and your body begins to restore alignment from the inside out.

To practice this:
Focus on lifting your rib cage both in the front and back of your body.
Imagine creating space between your lowest ribs and the tops of your hip bones — as if you’re being gently lengthened from above.

This lift helps decompress your spine, supports your pelvic floor, and creates the internal environment your organs need to shift back toward their proper position.

Try maintaining this sense of length as you go about your day — whether you're feeding your baby, standing at the sink, working at your computer, or carrying groceries.
The more consistently you hold this posture, the more support your body builds — from the inside out. 

2. Align Your Head over your Shoulders

Most women are surprised to learn that head position directly affects prolapse symptoms. When your head shifts forward (like when you’re looking down at your phone or baby), it increases pressure through your entire spine — especially your lower abdomen and pelvis.

That subtle forward tilt adds up — and can make it harder for your deep core to engage and support your pelvic organs.

This posture is especially common postpartum, when so much of your day involves looking down: feeding, soothing, carrying your baby. And while these moments are natural and necessary, frequent forward head posture puts additional strain on an already vulnerable system.

To support healing, try this simple adjustment:
Gently draw your ears back in line with your shoulders. Think: “ears over shoulders, shoulders over hips.”
This realignment helps distribute pressure more evenly through your spine and encourages the deep core muscles to activate — without force.

You don’t need to hold perfect posture all the time. But the more often you return to this position — especially during caregiving, walking, or working — the more support your body receives.

Each time you come back to these small shifts, you’re giving your body the conditions it needs to heal — while you care for your family, move through your day, and reconnect with your center.

You’re not just “standing up straight.”
You’re creating a body that lifts, holds, and supports you — from within.

You can support healing all day long!

Prolapse doesn’t have to be a lifelong condition — and it certainly doesn’t have to define your days.

You have the power to support healing in every moment you’re awake.
Not by adding more to your to-do list, but by becoming more aware of how you carry your body — and choosing postures that create lift, space, and support from within.

That’s why I teach these postural techniques inside The Core Recovery Method® — because posture is one of the most powerful and practical tools for restoring your body’s natural ability to hold and support your pelvic organs.

Every time you stand, sit, bend, lift, or move through your day…
You have a choice:
To increase pressure — or to create healing.

Your body adapts to what you do most often.
So whether you’re cooking dinner, working at your desk, chasing your toddler, or folding laundry — you can support your recovery with every movement.

This is your moment. Each breath, each choice, each movement is part of your healing. Let’s root back into the body that was always designed to lift and hold you.

Your healing doesn’t begin in a workout — it begins in a breath. A lift. A choice. And you’re already making it.

Inside The Core Recovery Method®, you’ll remember how to restore posture that heals, breathe space into your core, and support prolapse recovery — gently, naturally, and for good.