Urinary incontinence in women refers to the inability to control one’s bladder. Before you get to an urologist, you can begin at home to heal your urinary incontinence with the methods described below:
- Kegel exercises
Exercising your pelvic floor is like training any other muscle: it becomes stronger with time and more able to contract. The famous Kegel exercises are not only good for your sex life, but also for your urinating routine. Kegel muscles are usually weakened by pregnancy and birth. To exercise these, you need to make contractions as if you’d want to hold the urine inside. Hold it for as much as you can, then relax and repeat. Proper training involves exercising like this every 2 hours. Soon, you will no longer feel the sudden urge to go to the bathroom and will be able to hold in the liquid.
- The ball exercise
This represents the next level of pelvic floor exercises. At the gym, you first start exercising with your bodyweight, then increase the difficulty by training with weights. At some point, you can and should begin using pelvic toning balls. These add their weight inside the vagina. Thus, as you contract the muscles, you make them work harder. Such equipment helps you achieve superior results in terms of control and muscle strength.
- Watching your liquid intake
This is an immediate measure you can take at any time. If you’re struggling, don’t drink too much at once. Be careful though, you don’t want to become dehydrated. Make sure to sip water throughout the day. Also, watch your coffee and alcohol intake – a small quantity can get you to urinate more.
- Using a pessary
A pessary is a device that’s made of silicone. This urethral insert is easy to place inside the vagina and to carry around. Its positioning makes it press on the urethra and correct it. You can get one from the doctor’s office. This is made to stop any leaks. If you don’t want to experience any more leaking before you reach the doctor, then simply use a sanitary pad/ an external tampon. However, you shouldn’t wear tampons too often (some women experience rashes, intolerance etc.). Just use this solution when you go running, go to the gym etc.
- Begin to lose weight
Maybe you have never considered this, but excessive weight puts a lot of pressure on your bladder. Besides, being overweight makes you sluggish and reduces the power and energy of your muscles. This can lead to issues, like urinary incontinence. You’ll be able to control your muscles better if you begin to lose the extra fat.
- Relaxation techniques
It’s been observed that being still and relaxing deeply can truly help women control incontinence. Doing pelvic floor strengthening exercises is important, but learning to relax is the same. It will make the urgency feeling go away, especially if you are breathing deeply and slowly. You will feel less tense and your body won’t struggle to push the liquid out, so you can hold the urine without much trouble.
Once you reach a doctor’s office, there are many solutions at hand. You will discuss the options, which can range from Botox and sling procedures to electrical stimulation of the tibial and sacral nerves.