How to Get Rid of Urinary Incontinence

Understanding Urinary Incontinence

Have you ever wondered if your bladder leakage would ever get better? Urinary incontinence is very common, but it's not normal, and it affects both men and women. As a mother of two and a pelvic specialist, I speak from personal experience. The solution to overcome it and live a normal life again, and yes, it's possible, is often so simple that patients respond with, "That's it?" The key lies in doing the technique and staying consistent with it.

How Bladder Control Works

Bladder control is a complex coordination between the brain and the pelvic floor. Urinary incontinence is generally seen in people with a weak pelvic floor, and it's often marked by frequent urination "just in case." On average, a normal duration between bathroom trips ranges from two to three hours.

A Technique for Retraining Your Bladder

The following technique is one my patients report about 90% improvement in their symptoms with, when they stay consistent. Here's what to do when you feel the urge to urinate:

• Ask yourself, "When was the last time I used the bathroom?" If it was 30 minutes ago, you probably haven't formed enough urine to justify going, and the urge is more likely a habit. See if you can hold off a little longer. The urge usually subsides.
• If the urge gets stronger as you try to postpone it, practice five quick contractions of the pelvic floor, either sitting or standing.
• Proceed to the bathroom, walking rather than rushing or running. If you start to lose control mid-walk, stop wherever you are and perform five quick pelvic floor contractions along with five deep breaths. The urge should subside enough to safely reach the bathroom.

Loss of control can happen at any stage of the trip to the toilet, including while undoing your clothes. If that happens, stop and repeat the five quick contractions and five deep breaths. This keeps the pelvic floor from relaxing prematurely.

Be Patient With the Process

There may be times when this doesn't work, but don't give up. Another chance is coming soon. Incontinence is usually years in the making, so be patient with undoing all those years. If there are no other underlying conditions involved, this technique can be very effective for retraining your bladder. Let your bladder know that you're in control of it, not the other way around. You can start practicing as soon as you finish reading this.