Stress incontinence is common, and it often improves with targeted exercise. If you leak when you cough, sneeze, laugh, jump or stand up, you may have stress urinary incontinence. It’s especially common after childbirth, during menopause and after prostate surgery, and it often improves with targeted exercise.
What’s happening
The pelvic floor is a hammock of muscles supporting the bladder and urethra. When it’s weak, a sudden rise in abdominal pressure overcomes the urethral seal and urine escapes.
Pelvic floor exercises
- Find the muscles you’d use to stop passing gas or urine midstream.
- Squeeze and lift them, hold for a few seconds, then relax fully.
- Build up to around ten repetitions, several times a day.
- Add quick squeezes, and “brace” before you cough or lift.
Results usually take several weeks. A pelvic health physiotherapist can confirm you’re using the right muscles.
Other treatments
Weight management, treating chronic cough, vaginal devices, and surgical options may help. Light pads or pull-ups provide security in the meantime.
Practical next steps: Keep a simple bladder diary for three or four days, noting drinks, toilet trips, leaks and what you were doing at the time. Bring it to your appointment, along with a list of your medications and supplements. In the meantime, choose protection that matches how much you leak, change promptly to protect your skin, and stay well hydrated. Most importantly, don’t wait for leaks to become severe before asking for help; early assessment often leads to simpler treatment.
Quick checklist: Start with a product that matches your absorbency needs, measure your waist and hips before choosing a size, and try samples before buying in bulk. Change promptly, clean gently and use a light barrier cream to protect your skin. Keep a small kit with a spare, wipes and a disposal bag when you go out. If you notice new or worsening leaks, pain, or changes in your urine, talk to a doctor, since many causes of incontinence are treatable.
More on stress incontinence
Keep reading with our related guide: Skin Care for Diaper Wearers: Preventing Rash and Irritation.
