How to Treat Bladder Leakage

Overview

Urinary incontinence, otherwise known as bladder leakage, can be caused by weak pelvic floor muscles. Pregnancy, childbirth or simply growing older may weaken the muscles that keep your pelvic organs in place, contributing to bladder leakage. The pelvic muscles support the bladder, the bowels and the reproductive organs. These muscles stop urination and keep you from passing gas, and are used extensively during sex. They are connected to the pelvic bone, the pubic bone and the tailbone. Toning your pelvic floor muscles through Kegel exercises has many benefits, including preventing and controlling bladder leakage. Kegel exercises to treat bladder leakage can be done at any time and are very simple once you have identified the right muscle group.

Step 1

Identify the correct muscle group. While you are going to the bathroom, try to stop the flow of urine. The muscles you use to stop the flow of urine are the same ones you will exercise through the Kegel exercise.

Step 2

Empty your bladder before beginning the exercise routine.

Step 3

Sit or lie down. Begin the routine by contracting the pelvic floor muscles, holding for three seconds, then relaxing for three seconds. The process of contracting then relaxing is considered one Kegel exercise. Repeat 10 times, three times a day.

Step 4

Build your strength until you are performing 10 sets of Kegel exercises three times a day with 10 contractions each, and 10 seconds of rest between sets.

Step 5

Vary your routine. A good Kegel exercise variation is to progressively tighten the contraction through four squeezes then progressively relax, deliberately slowing down the whole process.