Urinary incontinence is the loss of bladder control. Stress incontinence happens when movement or activity puts pressure on the bladder, causing urine to leak. Movements include coughing, laughing, sneezing, running, or heavy lifting. Stress incontinence is not related to mental stress. Kegel exercises are the most effective way to manage and treat stress incontinence.
Causes of Stress Incontinence
Many people experience stress incontinence and bladder leakage as they get older. It is more common in females.
Stress incontinence happens when the muscles that support your urethra become weaker. The bladder or other organs may drop and put pressure on the urethra.
Causes of weakened pelvic muscles include:
- Childbirth
- Menopause
- Menstruation
- Pregnancy
- Surgery on the uterus or other pelvic organs.
Kegel Exercises: Step to strengthen the pelvic floor muscles
Kegel exercises strengthen the pelvic floor muscles, which support the bladder and urethra.
Identifying the Muscles
- To find these muscles, try stopping the flow of urine midstream. The muscles you engage are your pelvic floor muscles. However, avoid doing this frequently, as it can interfere with normal bladder function.
- Imagine tightening the muscles that prevent passing gas. These are the same muscles you need to engage for Kegels.
How to Perform
- Start with an empty bladder for comfort.
- You can do Kegels while sitting, standing, or lying down. Lying down is often the easiest for beginners.
- Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds. You should feel a lifting sensation.
- Release the muscles and rest for 5 seconds.
- Aim for 10-15 repetitions in one session. Gradually work up to holding each contraction for 10 seconds.
- Perform these exercises 3 times a day, totaling about 30-45 repetitions daily.
Tips for Effective Kegel Exercises
- Avoid Using Other Muscles: Do not tighten your thighs, buttocks, or abdominal muscles. Only the pelvic floor muscles should be engaged.
- Breathe Normally: Don’t hold your breath. Breathe naturally during the exercises.
- Consistency is Key: To see improvement, practice regularly over a few months. You may start noticing a difference within 6-12 weeks.
- Quality over Quantity: Focus on control, and quality repetitions rather than doing many repetitions poorly.
Common Mistakes to Avoid
- Holding Your Breath: Breathe naturally and don’t hold your breath while doing Kegels.
- Engaging the Wrong Muscles: Tightening your stomach, legs, or buttocks can reduce the effectiveness of the exercises.
- Overdoing It: More isn’t always better. Overworking the muscles can lead to muscle fatigue and worsen symptoms temporarily.
Most people notice symptom improvements after 6-12 weeks of consistent practice. However, results can vary based on the severity of stress incontinence and how regularly you perform the exercises. Even after seeing results, continue with Kegel exercises as a part of your routine to maintain muscle strength and prevent the recurrence of symptoms.