How to Get Rid of Incontinence

Introduction

Urinary incontinence is a very common but not a normal experience, seen in both men and women. As a mother of two and a pelvic specialist, I speak from personal experience. The solution to overcoming this and living a normal life again (and yes, it's possible) is so simple that most of my patients, when I teach them this technique, respond with, "That's it?" The key lies in doing it and being consistent with the instructions given.

Understanding Bladder Control

Bladder control is a complex synchronization between the brain and the pelvic floor. Urinary incontinence is generally seen in people with a weak pelvic floor, characterized by frequent urination "just in case." On average, the normal duration between urination ranges from 2 to 3 hours.

A Bladder-Retraining Technique

My patients report about 90% improvement in their symptoms when they practice the following technique consistently. Use it when you feel the urge to use the bathroom to urinate:

1. Question yourself: "When was the last time I used the bathroom?" If it was 30 minutes ago, you've probably not formed enough urine to justify going, and the urge is likely just a habit. See if you can hold off a little longer. The urge usually subsides.
2. After postponing the bathroom trip for as long as you comfortably can, and when the urge gets stronger, practice 5 quick contractions of the pelvic floor, either sitting or standing.
3. Proceed to the bathroom, but walk: don't run or hurry. If you start to lose bladder control mid-walk, stand wherever you are and perform 5 quick pelvic floor muscle contractions and 5 deep breaths. The urge should subside enough to safely reach the bathroom.

Loss of control can happen at any stage of the journey to the toilet, including while undoing your clothes to sit down. If this happens, stop and do the 5 quick contractions and 5 deep breaths: this keeps the pelvic floor from relaxing prematurely.

Be Patient with the Process

There may be times when you're not successful, but don't give up: another chance is coming soon. Incontinence usually takes years to develop, so be patient with undoing all those years. If there's no other underlying condition involved, I've found this technique to be very effective for retraining your bladder. Let your bladder know that you're in control of it, not the other way around. You've got this, and you can start practicing as soon as you finish reading this.