Incontinence

Pelvic incontinence is a type of incontinence where an individual is unable to control their bladder or bowel movements. This can occur due to a variety of factors such as pregnancy and childbirth, obesity, nerve damage, chronic coughing, and certain medications.

The symptoms of pelvic incontinence can include urinary or fecal leakage, a sudden and urgent need to use the bathroom, and difficulty emptying the bladder or bowel completely.

To address pelvic incontinence, healthcare professionals such as physiotherapists, chiropractors, and osteopaths may work with patients to develop a personalized treatment plan. Treatment may involve exercises to strengthen the pelvic floor muscles, lifestyle changes such as weight loss or changes in diet, and sometimes medication or surgery.

Here are five exercises that may be helpful for addressing pelvic incontinence:

1. Kegels: Kegel exercises involve contracting and relaxing the muscles that control urination. To perform a Kegel, squeeze the muscles as if trying to stop the flow of urine, hold for a few seconds, and then release. Repeat 10-15 times, several times a day.
2. Squats: Stand with your feet hip-width apart and slowly lower yourself into a seated position, as if sitting in a chair. Hold for a few seconds before standing back up. This exercise targets the lower body, including the pelvic floor muscles.
3. Glute bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, keeping your shoulders and feet on the ground, and hold for a few seconds before lowering back down. This exercise targets the glutes, hips, and pelvic floor muscles.
4. Core exercises: Strengthening your core muscles, including your abdominal and lower back muscles, can also help with pelvic incontinence. Planks, sit-ups, and back extensions are all exercises that can help to strengthen the core.
5. Cardio exercise: Increasing your overall physical activity level can also help to reduce symptoms of pelvic incontinence. Activities like walking, cycling, or swimming can all be helpful in improving overall muscle strength and reducing symptoms.

It is always important to consult with a healthcare professional to ensure that the exercises are safe and appropriate for your individual needs. In some cases, an individualized plan of care with a physiotherapist or other healthcare professional can help to identify the best exercises for your specific pelvic incontinence symptoms. Additionally, depending on the severity of the incontinence, medication or surgery may be necessary to address the issue.