How To Stop Peeing Your Pants. Really!
If you’re a newborn baby or, more likely, an adult who suffers from a form of urinary incontinence, then this article is for you.
Millions of people around the world suffer from urinary incontinence. It is a condition that causes one to pass urine unintentionally. This can result in leakage during a cough, sneeze or even at the first sign of needing to urinate. Many people, understandably, find this to be an embarrassing subject to talk about and, as a result, often leave it untreated.
A great deal of people don’t even realize they suffer from urinary incontinence!
While there are many root causes, often the underlying problem is weak or damaged pelvic floor muscles. The good news is that, as with pretty much every other muscle in your body, the pelvic floor muscles can be strengthened through exercise.
To exercise the pelvic floor you must first identify the muscle. While urinating, contract the pelvic floor by stopping the stream of urine. Don’t do this too often though, as it can cause bladder problems. Just do it to identify, and get a feel for, your pelvic floor muscles.
To conduct the exercises, simply ‘squeeze’ the pelvic floor muscle you identified above. You should be able to feel the muscle ‘lift’. Repeat the process of squeezing this muscle for a count of ten, or as close to it as possible, several times. Get into the habit of doing this on a daily basis to strengthen the muscle.
Some tips to consider when exercising the pelvic floor muscle:
- Don’t hold your breath. Breathe normally;
- Ensure you are only working your pelvic floor and not contracting your butt or thigh muscles;
- Stop if it becomes painful.
PelvicFloorFirst ambassador Shira Kramer demonstrates how to contract the pelvic floor muscles in this video.
Common causes of a weak pelvic floor muscle include:
- Giving birth. As such, weak pelvic floor muscles, and therefore urinary incontinence, is more common in women than men;
- Obesity. Another reason to exercise – take a look at some great home workout programs to get started!
Additional causes that, whilst not having a direct effect, could increase the chances of developing urinary incontinence include:
- A family history of urinary incontinence;
- Increasing age.
To sum up, exercise and a healthy lifestyle play a significant part in the answer to yet another problem.