Let’s get real! Leaking urine isn’t something you have to live with. It might be common, especially after childbirth or during high-impact activities—but it’s not normal, and you deserve better.
Whether you’ve had twins, are crushing it at the gym, jumping on the trampoline, or just sneezing with a full bladder—your body is capable of controlling your bladder.
Stress urinary incontinence (SUI) is the involuntary loss of urine triggered by pressure from things like coughing, jumping, or lifting. If it’s interfering with your life, it’s worth addressing.
Ready to take back control? Try these 5 steps and tell us how it goes—we’re here to support you every step of the way.
1. Breathe.
As you breathe in, try to feel your pelvic floor relax, or stretch downward between your legs, just a tiny bit. As you breathe out, do a little pelvic floor muscle contraction (Kegel), or pull your pelvic floor muscles up between your legs. Keep your stomach relaxed as you exhale- try not to tighten your abs when you breathe out and kegel. For people who pee their pants, this usually feels backwards, but keep trying, you’ll get it.
2. Strengthen Your Glutes
There are SO many ways to activate your glutes. Let’s make it simple and start with bridges, squats and step ups. Make sure you can feel the “butt” muscles working. Once you get the movement down, you’ll want to focus on exhaling WHILE you do your bridge/squat/step up. It is definitely challenging at first, but go slow and you will start to get it.
3. Look in the Mirror at Your Posture
A lot of women tuck their butts under and lift their chests after they have babies. This is not ideal if you’re peeing your pants. Untuck your butt, relax your glutes and point your chest straight ahead, instead of at the sky. Stretch yourself taller. Thank us later.
4. Check What Your Drinking
Take inventory of your drinking habits. Are you drinking a pot of coffee before you workout? Or a really carbonated energy drink? Any diuretic or carbonated drink can be considered a bladder irritant which can be contributing to your leakage. Try drinking less irritants and more (plain) water, and see how it affects you!
5. Relax Your Pelvic Floor Muscles & Abs
We don’t do a bunch of bicep curls and then walk around with our elbows bent, keeping our biceps super tight, ready for action all day. Nor should we do this with our pelvic floor and abdomen. If we strengthen our trunk muscles and then relax them, they will get stronger and thicker and more coordinated and will know how to do their job without you voluntarily holding everything so dang tight all day long. Let that belly gooooo.
Trust an Expert Physical Therapist To Assist Your Stress Incontinence Relief
Do these simple steps seem not so simple? Need more guidance? Reach out to your expert local pelvic floor physical therapists at Breathe. PTW serving Eastern Iowa communities such as North Liberty, Cedar Rapids, and Iowa City. Or, contact us in West Des Moines, serving the Central Iowa area. In-person or virtual sessions are available! At Breathe. PTW, we create a safe, understanding environment where women of all backgrounds can receive the physical therapy, pregnancy, postpartum, and mental health resources they need to live a fruitful life.
Get in touch with our team and schedule an appointment to relieve your stress incontinence!