Dealing with Urinary Incontinence
Urinary Incontinence is often seen as a “normal” part of life after childbirth or as you enter menopause, but that couldn’t be further from the truth. Many women, especially moms, are told that leaking urine when coughing, sneezing, laughing, or exercising is common and something they’ll just have to deal with. However, while incontinence is common, it is not normal, and there are steps you can take to address it.
What is Incontinence?
Incontinence refers to the involuntary leakage of urine, which many women experience during activities like coughing, laughing, or running. While it’s often dismissed as a natural part of aging or post-pregnancy life, it can be fixed.
If you feel like incontinence is preventing you from living life fully, from playing with your kids to participating in activities you love, it’s time to take action. There are ways to regain control of your body and move freely without fear.
Types of Urinary Incontinence
There are two main types of incontinence: urge incontinence and stress incontinence. Understanding which one you’re dealing with is the first step in determining the right approach to addressing it.
1. Urge Incontinence
Urge incontinence is the sudden and intense urge to urinate, often resulting in leakage. This can happen when you feel like you need to go to the bathroom before leaving the house or when you arrive home after a day out. If you’re constantly running to the bathroom, this could be the culprit.
This behavior often develops from habits like going to the bathroom “just in case” before your bladder is full. Over time, this retrains your bladder to signal that it needs to empty before it’s ready, leading to frequent urges to go.
How to Manage Urge Incontinence:
- Bladder Retraining: Start by delaying your trips to the bathroom when you feel the urge. Instead of going immediately, redirect your attention by doing something else, such as a quick task like grabbing the mail.
- Pelvic Floor Muscle Training: Performing a few quick Kegels when the urge strikes can help “flick” the sensation away, giving you more control over when you need to go.
- Mindful Hydration: Be mindful of how much liquid you consume in a short time, particularly in the morning when drinking coffee, smoothies, and water all at once may trigger frequent bathroom visits.
2. Stress Incontinence
Stress incontinence happens when physical activity or exertion puts pressure on your bladder. This can occur when you laugh, sneeze, or jog, causing leakage.
Often, stress incontinence is linked to poor posture, shallow breathing, and weakened or improperly functioning pelvic floor muscles.
How to Manage Stress Incontinence:
- Posture and Breathing: Your pelvic floor and diaphragm work together, and shallow breathing can reduce their efficiency. Practicing deep, diaphragmatic (360) breathing, where you expand your ribs and breathe deeply into your pelvic floor, can help strengthen these muscles.
- Building Pelvic Floor Endurance: For those who experience leaking during activities like jogging, it’s often because the pelvic floor isn’t strong enough to handle the prolonged pressure. Incorporating endurance training for these muscles can help.
Is Kegels the Answer?
Kegels, or pelvic floor exercises, are often recommended to strengthen weak pelvic floor muscles, but they aren’t always the solution. In fact, if you have a tight pelvic floor, Kegels can make things worse.
For women with tight pelvic floor muscles, which can also contribute to incontinence, it’s important to work on relaxation techniques rather than strengthening exercises. Deep breathing, gentle stretching, and poses like Happy Baby or legs up the wall can help release tension in the pelvic floor.
If you’re unsure whether your pelvic floor is tight or weak, a visit to a pelvic floor physical therapist can provide clarity. In some countries, pelvic floor therapy is a standard part of postpartum care, but unfortunately, it’s not always offered routinely in places like the U.S.
The Role of a Pelvic Floor Therapist
For some women, particularly those with more advanced cases of pelvic floor dysfunction or prolapse, exercises alone may not be enough. Seeing a pelvic floor therapist can be crucial for both diagnosing and treating the condition. They may use internal techniques to release tight muscles or provide personalized guidance on exercises.
Other Benefits of a Healthy Pelvic Floor
The pelvic floor is responsible for much more than controlling urination. Weak or tight pelvic floor muscles can contribute to lower back pain, hip pain, SI joint issues, and even knee and foot pain. By addressing pelvic floor health, you may notice improvements in other areas of your body as well.
Take Control of Your Recovery
Urinary Incontinence can feel isolating and frustrating, but it’s important to know that you do not have to live with it. With the right tools, support, and dedication to the process, you can regain control of your bladder and your body. Whether it’s retraining your bladder, working on pelvic floor strength, or simply improving your posture and breathing, small daily habits can make a big difference.
If you’re unsure where to start, consider consulting with a pelvic floor specialist or enrolling in a program designed to help you control your incontinence. Remember, addressing incontinence is just like managing any other muscle issue in the body—you need to strengthen or relax the muscles to restore balance.
You deserve to live without the worry of leaks, and with the right strategies, you can get there.
Want to Learn More?
If you’re struggling with urinary incontinence, feel free to reach out. I offer a program called “Are You Leaking?” where I guide you through exercises, breathing techniques, and postural adjustments to help regain control. You don’t have to live with incontinence—it’s possible to change this!
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