However, if you are unsure whether you are doing the exercises correctly, you can learn how to perform Kegel exercises properly by using biofeedback, electrical stimulation, or both. You don’t need special equipment for Kegel exercises. Your physical therapist can show you how to do some exercises during daily activities, such as riding in a car or sitting at a desk. These muscles keep your pelvis lined up with your spine, which helps with good posture and balance. Your core includes your torso muscles, especially the lower back, pelvic floor muscles, and abdomen. Strengthening these muscles may help a man leak urine less often, especially dribbling after urination.Ī health care professional, such as a physical therapist trained in pelvic floor therapy, can help you get the most out of your Kegel exercises by helping you improve your core muscle strength. Men can also benefit from pelvic floor muscle exercises. 6 You should not do pelvic floor exercises while you’re urinating. Researchers found that women who received pelvic floor muscle training had fewer leaks per day than women who didn’t receive training. These exercises involve tightening and relaxing the muscles that control urine flow. You can strengthen your pelvic floor muscles by doing Kegel exercises. Strong pelvic floor muscles hold in urine better than weak muscles. Record your daily bathroom habits so you and your health care professional can review your diary. Gradually lengthening the time between trips to the bathroom can help stretch your bladder so it can hold more urine. Your health care professional may use your bladder diary (PDF, 487.59 KB) to suggest you use the bathroom on a regular schedule, called timed voiding. Train your bladderīladder training is when you urinate on a schedule to reduce leaking. Some people say smoking irritates their bladder. Smoking also causes most cases of bladder cancer. You might improve your UI if you’re able to stop coughing. Smoking raises your chances of developing stress incontinence, because smoking causes chronic, or long-lasting, coughing. Quitting smoking at any age is good for your bladder health and overall health. Health care professionals use medicines called anticholinergics, tricyclic antidepressants, and beta-3 agonists to treat UI, but they can cause constipation. Talk with your health care professional about drinking more liquids and eating enough fiber to avoid constipation. Avoid constipationĬonstipation can make urinary tract health worse and can lead to UI. 4 If you’re overweight or have obesity, talk with your health care professional about how to lose weight. Studies suggest that as your body mass index (BMI) increases, you’re more likely to leak. Losing weight can help you have fewer leaks, and avoiding weight gain may prevent UI. Your chances of developing UI and other diseases, such as diabetes, are higher if you’re overweight or have obesity. You may be able to reduce leaks by being physically active and keeping a healthy weight. If you’re concerned about not having a bathroom nearby during physical activity, find a place with nearby restrooms, such as a shopping mall, community park, or local gym. Activities such as walking, swimming, biking, and dancing can improve your health. Be physically activeĪlthough you may not feel like being physically active when you have UI, regular physical activity is important for weight management and good overall health. The amount of urine a person should make is different for everyone, based on how much liquid you drink, how much you sweat, how much liquid you lose by breathing, and the medicines you take. You should also limit alcoholic drinks, which can increase how much urine your body makes. Limiting foods and drinks with caffeine, such as chocolate, tea, coffee, and carbonated beverages, may help reduce leaks. To limit nighttime trips to the bathroom, you may want to stop drinking liquids a few hours before bedtime, but only if your health care professional suggests it. Your health care professional can tell you how much and when to drink, based on your health, activities, and local climate. However, don’t limit liquids to the point of becoming dehydrated. Drink the right amount of liquid at the right timeĪsk your health care professional whether you should drink less liquid during the day. You may be able to reduce leaks by making lifestyle changes. Can I treat my bladder control problem myself?ĭepending on the type of urinary incontinence (UI) you have, your health care professional may recommend steps you can take on your own to try to control your symptoms.
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