Exercises You Can Do to Stop a Leaky Bladder

A leaky bladder is a common problem, especially among women. Its more common in women who are obese and those who have carried several pregnancies. As a physician, I have encountered numerous women with this frustrating problem thats caused by pelvic muscles weakened by childbirth or obesity. Most people with a leaky bladder have urine leakage when they laugh, cough or sneeze. These movements put stress on pelvic floor muscles that are already weak. Fortunately, treating stress urinary incontinence or a leaky bladder can be as simple as strengthening the muscles in the floor of the pelvis through exercise. One of the best types of exercise for doing this is Kegel exercises.

What Are Kegel Exercises?

Kegel exercises are exercises used to strengthen the muscles of the pelvis wall that control urine flow. These exercises can be performed anywhere at any time and are effective for strengthening the muscles that support the bladder and pelvic organs. The exercises are simple to do and can be done while sitting, standing or lying down.

The Procedure for Doing Kegel Exercises

To do Kegel exercises, begin by emptying your bladder of urine. While assuming a sitting, standing or lying down position, contract the muscles in your pelvis and anal region as if youre trying to avoid urinating. Hold this position for three to five seconds before releasing. Repeat twelve to fifteen times throughout the day.

You can do these exercises when youre seated at your desk at work, while brushing your teeth, standing in line at the grocery store or doing other tasks. The good news is no one can see you doing them! One way to remember is to set an alarm to go off several times a day to remind yourself to contract your pelvic muscles. By doing these exercises consistently, youll strengthen these muscles over time and reduce the leakage of urine.

How Well Do Kegel Exercise Work for Treating a Leaky Bladder?

The good news is Kegel exercises are effective. A study published in the British Medical Journal in 1999 (BMJ 1999; 318(7182):487-93) compared pelvic floor exercises to two other types of treatment for stress urinary incontinence and leaky bladder. Kegel exercises resulted in greater improvement in leaky bladder than vaginal cones or electrical stimulation, two other treatments for this problem. Thats good news since women with leaky bladder can do these exercises anytime, anywhere.

How Long Does It Take to See Results?

You can expect to see results from Kegel exercise in about three months if youre doing them correctly.

References:

BMJ 1999;318(7182):487-93.
Merck Manual Nineteenth edition.