No one feels great about peeing their pants. But this particular issue is more common than you’d think, with over 60 percent of women in the U.S. experiencing urinary incontinence at some point in their lives.
The good news: “The involuntary loss of bladder control can be improved with pelvic floor exercises, lifestyle adjustments, and/or medical advice,” says Melody D., obé Fitness’ Director of Programming and Women’s Health Coach. So…ask your doctor. And read on!
Why Leaks Happen
While incontinence can be inconvenient and even embarrassing, its cause is actually quite clinical. “Leaking a little urine when jumping, sneezing, or coughing is a form of stress incontinence,” says Melody. “It’s caused by pressure on the bladder and weakened pelvic floor muscles or a weakened urinary sphincter.”
Come again? “The pelvic floor is a group of muscles, ligaments, and connective tissues that span the bottom of the pelvis, forming a supportive hammock-like structure,” says Nicole U., a ProNatal Fitness Prenatal and Postnatal trainer on obé.
But back to causation: Melody says urinary incontinence can stem from any of the following:
- Good ol’ aging
- Menopause
- Childbirth
- Chronic constipation
- Chronic health conditions like diabetes
- Overactive bladder
- Nerve damage
- Neurological disorders such as multiple sclerosis or stroke
- Certain medications
- Obesity
We know this list reads like a bad WebMD listing. But don’t worry: There’s hope!
How the Bladder Is *Supposed* to Work
Typically, the bladder muscle remains relaxed to effectively store urine, while the pelvic floor muscles and urinary sphincter tighten to keep the urethra closed between bathroom breaks. Bless the brain for this ultimate feat of coordination: It sends signals to maintain control until it’s time to urinate.
When things go awry, it’s often due to weakness in these muscles or miscommunication in this system, Melody explains. “This can lead to leakage, especially during activities like sneezing or jumping,” she says—no surprise to anyone who suffers from incontinence.
Common Causes of Incontinence
Just to keep us on our toes, the human body—gotta love it!—is always, always changing. As a result, phases like pregnancy, postpartum, and menopause can send bladder issues spiraling.
Let’s start at the beginning, though: For many, pregnancy increases pressure on the uterus and bladder due to the weight of a growing baby and uterus. “As a result, the muscles of the pelvic floor stretch and weaken over time,” says Nicole. This also reduces its capacity for liquid and thus, contributes to leakage.
It sure doesn’t help that hormonal changes—including the appearance of relaxin—softens tissues and ligaments, weakening pelvic floor support. So it’s no wonder that extra weight and pressure in the area can ultimately overburden the pelvic floor muscles and take a toll on control! Worst-case scenario: Pelvic floor muscles become so weak during pregnancy that pelvic organs like the bladder, uterus, or rectum descend into (or out of…) the vaginal canal. “No bueno!” says Nicole.
Postpartum, stretches or even tears in pelvic floor muscles sustained during childbirth can—understandably!—affect bladder control. Unfortunately, childbirth can also damage certain nerves involved in the process. Luckily, these changes can be temporary: The process does take time, but weakened muscles or scar tissue from vaginal tearing or episiotomy eventually do heal, Melody assures us.
Down the road, menopause throws hormones into a swirl yet again: Declining estrogen can thin and weaken the tissues around the bladder and urethra. Overall loss of muscle tone can worsen the issue, leading to decreased pelvic floor strength and even an increased risk of prolapse, which occurs when pelvic organs press against the bladder, further exacerbating incontinence.
Exercises to Avoid For Now
If you’re dealing with incontinence, you’ll want to steer clear of certain exercises that strain the pelvic floor or bladder. Why? What you need now is to strengthen those very areas! As such, Melody suggests steering clear of these triggers to stay on the path to recovery:
- High-impact activities like jumping, running, or burpees, which increase pressure on the pelvic floor
- Core-intensive moves such as sit-ups, crunches, or planks, which can place excess pressure on the transverse abdominals and stress weakened pelvic muscles
- Heavy lifting when performed without proper core and pelvic floor engagement (i.e., the supervision of a pelvic-floor expert)
- Yoga inversions or deep squats, which can stretch or overload pelvic muscles…and sometimes let leaks go
Practical Tips for Improving Incontinence
Simple routine hacks can help you get a handle on bladder issues when things feel a bit out of your control, Melody says:
- Pee before you sweat. “Emptying your bladder before working out can reduce the chances of leakage,” Melody says.
- Easy on the water, girl! While you’re right to feel accomplished after draining your Stanley bottle, it’s best to drink water sparingly during exercise, Melody says. “Large amounts can increase bladder pressure,” she explains.
- Take it easy, generally speaking. Low-impact exercises like walking, cycling, or swimming place less strain on the pelvic floor than high-impact activities. Bridges, planks, side planks, and functional strength training like squats are all A+ options here.
- Go hard on kegels. Performing everyone’s favorite pelvic-floor activator—the kegel!—and weaving in moves like pelvic tilts can improve bladder control. “Pelvic floor exercises support overall core strength,” Nicole says, “and a strong core has a domino effect on the body and what it’s capable of.” Pro tip: obé has dozens of pelvic floor workouts on demand.
- Be wary of deep squats. Sumo squats and similar positions can put excessive pressure on the pelvic floor, Melody warns. Be mindful of your posture and avoid deep squats.
- Cut back on the coffee. Bad news first: Caffeine can irritate the bladder, leading to leaks. Good news: Cutting back can help here! (Decaf tea, anyone?!)
Plus…
- Protect your panties. Pads. Liners. Pull-ups. No one wants to wear ‘em, but they exist because they do the important work of keeping you dry while you work on all of the above.
Does Exercise…Always Help?
Exercises that strengthen your pelvic floor can be highly effective in managing bladder problems, Melody says. This is especially true in treating stress incontinence.
All that said, “exercise alone may not be enough to treat more severe cases, like urge or mixed incontinence,” says Melody.
The good news? Combining pelvic floor exercises with other treatments—such as bladder training, medication, or lifestyle changes—can deliver some relief here, she says. Cue: A call to your healthcare pro or pelvic floor therapist, who can create a tailored treatment plan for you.
How Long Does It Take to Deal with Incontinence?
While we wish we could cure incontinence with a one-two punch, the time it takes to improve bladder problems with exercise varies by individual and severity, Melody says. It could take 4-6 weeks of consistent pelvic floor work to see a difference.
Stick it out for three to six months, and you’ll be handsomely rewarded with significant changes, she predicts. “This time frame can also depend on factors like age, hormonal changes (such as menopause), and overall pelvic health,” she concludes—with an addendum that working directly with a specialist like a pelvic floor therapist can help accelerate recovery.
No matter how long it takes to see a difference, remember consistency is key to long-term results.
Here, Some Workouts to Help!
Melody prescribes one or two daily sets of these tried-and-true exercises to improve incontinence: 360 breathing, bridges, deadbug, plank, side plank, bird dog, bear plank hovers, ½ kneeling chop, or squats.
Need a little guidance, here? The following obé Fitness workouts are just what the doctor ordered. You got this!
- 10-minute Pelvic Floor 101
- 5-minute Pelvic Floor Activation
- 10-minute Pelvic Floor Activation + Strength
- All of obé’s on-demand pelvic floor activations
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