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!).
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:
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.
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.
Other Free Resources To Help You
Read our blog – The Myths About Urinary Incontinence
Read our blog – What Causes Lower Back Pain in Females