Strengthen your bladder control: effective tips for reducing leaks and boosting pelvic health

If you see leaks when you run, cough, or laugh, you are not alone. Many people deal with light leaks due to weak pelvic muscles or certain lifestyle choices. This can happen to anyone, no matter how old they are or if they have had children. The good news is that you can make your bladder control stronger with Blossom. In this guide, you will find helpful methods and tips for better bladder control. These tips will include exercises and lifestyle changes to help you feel in control of your pelvic health.

Understanding the knack: a key technique for bladder control

Bladder control is about managing how urine flows. You can do this by using your strong pelvic floor muscles. Kegel exercises and a simple method called "the knack" can help stop leaks. To practice, tighten your pelvic floor muscles just before anything that puts pressure on the bladder, like coughing or sneezing. This quick exercise is helpful for people who find it hard to control urination when they cough or sneeze. Stress incontinence can happen when a little urine leaks out due to sudden pressure or movement.

How to practice the knack

To begin with the knack, follow these steps:

• Sit or stand comfortably and breathe normally.
• Tighten your pelvic floor muscles, like when you try to stop the flow of urine. Don't squeeze your glutes, abs, or thighs.
• Hold the squeeze while you cough gently, then relax your pelvic floor.
• Repeat the exercise several times and gradually make your cough stronger. By practicing often, you will become more aware of your pelvic floor.. This better control can help you manage bladder leakage, especially in tough moments.

Causes of bladder incontinence after birth

For many women, leaking urine after having a baby is a common issue. Pregnancy and giving birth can weaken the pelvic muscles and change how the bladder operates. This is more likely to happen after a vaginal delivery but can also occur after a cesarean section. Changes in hormones during pregnancy and childbirth can also affect how sensitive the bladder is. This can lead to light leaking or sudden urges to pee.

Can bladder control improve naturally after childbirth?

Yes, bladder control can improve after giving birth. Regular pelvic floor exercises are a great way to strengthen the muscles around the bladder and urethra. This can help you have better control over your urine flow. Over time, it may reduce mild incontinence symptoms. It can take several weeks or months, but with consistent practice, many people see a noticeable improvement in their bladder control.

Common questions about bladder control and bladder leakage

Why does urinating when coughing happen?

Urinating when you cough, sneeze, or laugh is often due to the type of urinary incontinence known as stress incontinence. This means bladder leakage happens when there is sudden pressure on the bladder. It can cause urine to leak out. This problem usually comes from weak or uncoordinated pelvic floor muscles, which is a higher risk factor. When these muscles are weak, they cannot handle pressure properly.

Does alcohol affect urinary incontinence?

Yes, alcohol and urinary incontinence are linked. Alcohol is a diuretic. This means it makes you produce more urine. It can also irritate the bladder. This irritation can increase your risk of incontinence by making you feel the need to go to the bathroom more often and urgently. Cutting back on alcohol can help reduce feelings of urgency and symptoms of reflex incontinence.

Exercises and lifestyle tips for lasting bladder control

Improving control of your bladder is possible with exercises and healthy habits. Here are some good ways to strengthen your bladder and pelvic muscles:

1. Pelvic floor exercises

Exercises like Kegels can really help you control your bladder better. Here’s how you can do a Kegel:

• Locate your pelvic muscles: A simple way to find them is by stopping the flow of urine when you are peeing. Those are the muscles you should focus on.
• Practice squeezing these muscles: Squeeze and hold for 5 seconds, then relax. Repeat this 10-15 times in one go, and try to do several sets each day.

Remember: your Blossom Pelvic Health Specialist is a movement and exercise specialist. You can reach out any time for more strategies to reduce leaking during exercise!

2. Maintain a healthy fluid intake

Drinking less water might feel like a good way to avoid leaks. But not drinking enough can actually make bladder problems worse, interfering with your daily life. This happens because dehydration can bother your bladder. It’s important to drink enough water each day. A good amount is around 6 to 8 glasses. This can change based on how active you are.

3. Mindful bathroom habits

• Avoid going to the bathroom too much to prevent making your bladder sensitive.
• Use the toilet only when you feel it's full.
• Try to do this every 2 to 4 hours.²
• This will teach your bladder to hold urine for a longer time.

4. Avoid bladder irritants

Certain foods and drinks can irritate the bladder. This includes coffee, tea, and spicy foods. These items might make you feel like you need to urinate more often. If you reduce these, along with alcohol, you might notice less leakage. This can help you control your bladder better.

5. Practice stress management

Stress can have a big impact on bladder health. High stress can make incontinence symptoms even worse. Practicing relaxation methods like deep breathing or meditation can help reduce the risk of reflex incontinence. These techniques can also improve pelvic health.

Final thoughts on improving bladder control

Taking charge of your bladder health can make a lasting difference in your daily comfort and confidence. By practicing techniques like the knack, maintaining healthy fluid habits, and making mindful lifestyle choices, you’ll be able to reduce or eliminate symptoms of light incontinence, urinating when coughing, and other forms of bladder leakage. For additional guidance and support, reach out to a Blossom Pelvic Health Specialist or your health care provider—they can offer tailored advice to help you achieve greater bladder control and pelvic wellness.

DISCLAIMER This article is intended for educational purposes only, using publicly available information. It is not medical advice nor should it be used for the diagnosis, treatment, or prevention of disease. Please seek the advice of your physician or another licensed medical provider for any health questions or concerns. In the case of emergency, call 911.