Don’t stop the flow of your urine on a regular basis because it can cause bladder infections. [3] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. As a reference, your pelvic floor muscles are the layer of muscles that support your pelvic organs. For men, these organs are the bladder and bowel. For women, these organs are the bladder, bowel, and uterus. [4] X Research source
To fully target the pelvic floor muscles, do not hold your breath or tighten your stomach, buttock, or thigh muscles. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
You should only increase the difficulty of the exercises once can fully engage your pelvic floor. [10] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. Be patient with yourself if this task seems difficult to complete. Just like any other muscle in the body, it is going to take time and repetition to strengthen your pelvic floor muscles. [11] X Research source
Just make sure to not over-exert yourself, and to take small breaks between each set.
When you notice improvements in your ability to hold your urine while coughing or sneezing, do not stop performing the exercise. Your pelvic floor muscles are just like any other muscle and need to be worked in order to stay strong. [14] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you are pregnant or are planning to become pregnant, you can start exercising your pelvic floor muscles to help prevent developing stress incontinence after giving birth. In birthing classes, this exercise is called a “Kegel. “[15] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Consult your general physician or a dietitian to see what you can do to lose excess weight. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Avoid doing high-impact exercises like jogging until your pelvic floor muscles get stronger. The high-impact exercise will put strain on your pelvic floor muscles, and can actually make your urine leakage symptoms worse.
If you tighten your pelvic muscles before you cough or sneeze, you will train your body to instantly tighten when under stress. The method is often referred to as, “The Knack. ”[20] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Look for fibrous foods like oatmeal, shredded whole grain or plain whole wheat cereal, beans, fruits, vegetables, and nuts. [22] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Try to avoid eating spicy and acidic foods as they can worsen your incontinence symptoms. [23] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Try drinking more water, herbal teas, or decaffeinated beverages until your symptoms lessen. [25] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
