3 Exercises You Must Try To Overcome Stress Incontinence
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3 Exercises You Must Try To Overcome Stress Incontinence

Are you sick of suffering from stress incontinence? Imagine you’re at a work conference surrounded by colleagues and superiors, and you’re speaking. You and the audience are laughing together, and then you feel that dreaded leaking sensation downstairs.

Does that moment of euphoria turn into an embarrassment? This scenario, though unpleasant, is just one example of how stress incontinence can impact your life. It’s a condition that affects countless individuals, hindering their ability to enjoy daily activities.

It’s a feeling familiar to many. Stress incontinence is nothing to be embarrassed about but we appreciate how many feel this way.

In this article, you will explore the key causes of stress incontinence, and 3 proven exercises to overcome stress incontinence. Are you ready to reclaim control of your life?

The best part of all, no surgery or pills required. 

What Is Stress Incontinence?

Before you delve into the common causes and treatments for stress incontinence, it’s important to clarify what the term means. Stress incontinence is a type of urinary incontinence characterized by involuntary urine leakage during activities that exert pressure on the bladder.

These activities can include coughing, sneezing, laughing, lifting heavy objects or even when you engage in your weekly yoga class.

The condition can be experienced by women at any age, but is more commonly experienced by women after childbirth, or during menopause. But that doesn’t mean you need to accept it!

What Are The Common Causes Of Stress Incontinence

Weak Pelvic Floor Muscles

Your pelvic floor muscles play a vital role in allowing you to maintain bladder control. When these muscles weaken, often due to childbirth, aging, or obesity, they struggle to support your bladder and prevent leaks (oops!).

Hormonal Changes

Secondly, it’s important to acknowledge that Menopause and hormonal fluctuations can lead to changes in the tissues of your urinary tract. This makes you more susceptible to incontinence, but that doesn’t mean you have to allow it.

Chronic Coughing or Sneezing

Lastly, conditions like chronic bronchitis or allergies can result in persistent coughing or sneezing, exerting pressure on your bladder. Unlike Sneezy from Snow White, you don’t need to let your allergies control your life, and identity.

3 Exercises To Overcome Stress Incontinence

The good news is that stress incontinence can be managed and even overcome with the right exercises. Here are three proven exercises to help you reclaim a pain-free life without surgery:

Bridge Exercises

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down.

Perform ten repetitions of this exercise, aiming to increase both the duration and repetitions as you progress.


Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips as if you’re sitting back into a chair. Keep your back straight and chest up. Rise back up to a standing position.

Start with ten repetitions and gradually work your way up to more as you build strength.

Kegel Exercises

Kegels are a cornerstone of pelvic floor strengthening. To perform Kegel exercises, contract the muscles you would use to stop the flow of urine. Hold the contraction for a few seconds, then release.

Start with ten repetitions, gradually increasing the duration and repetitions over time.

We understand that you may have tried these exercises in the past, and you’re worried they may remain unsuccessful and leaking is still a massive issue for you. That’s why we offer the option of a free phone consult at 425-658-4944. 

Ease Your Stress Incontinence By Downloading Our Expert Report

When pelvic pain begins it’s easy to believe it’ll just ‘”go away”, but you should never ignore it. If you want help but don’t quite feel ready to visit the clinic then download our specialized report.

Titled: How To Stop Peeing When You Laugh… Without Doing Kegel Exercises. This report has everything you need for those of you who don’t fancy Kegel exercises, or even for those that do!

Dealing With Stress Incontinence and Pelvic Pain That Hasn’t Gone Away…

While these exercises offer an helping hand, seeking the guidance of a qualified physical therapist can accelerate your progress and ensure you’re performing to the best of your ability.

Our expert team will offer you an exercise regime personalized for your needs. Ensure that you contact us at Physical Therapy for everyBODY and allow us to offer personalized advice on how to best ease your pains.

Then make sure that you contact us at Physical Therapy for everyBODY to start the conversation on how to move you closer to a pain-free life.

We understand that you want to get back to the things you love, and that incontinence can be embarrassing and get in the way of that. That is why we recommend that you come to see us so we can help you understand the best ways to beat incontinence and enjoy life pain-free!

If you have aches, or pains, or just want to discuss how to keep the body healthy, we would love to invite you for a Free Pelvic Pain Assessment, which will enable you to get a full diagnosis and help you get answers on ways you can treat or prevent pain.

You can contact us by telephone at 425-658-4944 to claim your free pelvic pain assessment or by completing our inquiry form in under 30 seconds.

Other Free Resources To Help You

Read our blog – The Myths About Urinary Incontinence

Read our blog – What Causes Lower Back Pain in Females

Follow us on social media at Physical Therapy for Everybody Facebook Page and Physical Therapy for Everybody YouTube Channel.

Dr. Amy Konvalin

Dr. Amy Konvalin

Struggling with pain and dysfunction can impact every part of our lives — it drains our energy, distracts us from our goals, and keeps us from the people and activities we love. As an Orthopedic Clinical Specialist, Dr. Amy Konvalin understands how frustrating those limitations can be — and she knows how to help get you back to the life you want to live! Beginning with a focused evaluation, Dr. Amy works to determine the root causes of your pain, as well as understanding how it affects the way you move through your world. Dysfunctional patterns of movement often grow worse with time and cause further damage if left untreated — so it’s important to address these issues as soon as possible. Dr. Amy knows there is no one-size-fits-all plan for success, and she partners with patients to identify their unique treatment goals and personal values. Using these goals as a guide, Amy uses her doctorate training in manual (hands-on) therapy and exercise prescription to treat patients with a wide variety of medical challenges and histories throughout the Maple Valley, Black Diamond and Covington areas. Dr. Amy is also a wife to a Boeing superstar/former C-130 navigator. While they lived in Germany, Dr. Amy was able to volunteer with the US Army to treat military personnel and civilians on base. She has two beautiful teenage ballerinas who keep her on her toes and educate her on all things ballet! Bailey, the princess pup, is her running partner and her napping partner. In the spare moments in between, Amy enjoys reading, yoga, wine with friends, Pilates, and walking on the beach.
Dr. Amy Konvalin

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