Urinary incontinence is the outflow of urine due to weakness in the muscles that control urine and bladder.
It occurs with coughing, sneezing, laughing, exercising and lifting heavy weights. It may affect many functional activities of life.
Urinary incontinence may affect both males and females but mostly females suffer with the condition.
Common factors that may involve urinary incontinence include
- Before and after pregnancy
- Old age patients
- Abnormal menopause
- Uterus surgery
- Urinary tract infection
- Any neurological disorders (e.g. stroke etc.)
- Prolonged use of chocolate, smoking ,coffee or tea.
- Changing lifestyle
- Maintain body weight
- Exercising pelvic floor muscles
- Healthy diet
- Stop smoking
- Avoid cold drink, coffee, tea, chocolate, spicy food.
Some exercises can prevent urinary incontinence and other problems related to pelvic floor. Here is step by step guide to perform these exercises correctly.
- Kegal exercise:
This exercise strengthen the pelvic floor muscles and support other structures around it.
Position: Lay straight on your bed, bend your both knee, control bladder part as if you are going to control urine.
Frequency: 10 sec hold and then relax. Repeat 3 sets 10 times in a day.
- Bridging: This exercise strengthens the muscles of your back.
Position: Lay straight on your bed, bend your knee, take your back and hip upwards .
Frequency: 10 sec hold and relax.3 sets of 10 times in a day.
- Adductors strengthen:
Position: Same as before but place the pillow between both knees, press the pillow with the legs.
Frequency: 10 sec hold and then relax. 3 sets of 10 times in a day.