Odds are, you don’t have to look far to see a fellow middle aged woman who suffers with incontinence and pelvic floor problems. Bladder leakage isn’t a great conversation started, but whether it happens when you laugh, sneeze, exercise, or just out of the blue, its pretty common. It’s also very treatable.
First, let’s try to understand what’s going on. The most common types of incontinence in women are stress incontinence (leakage with pressure like coughing or jumping) and urge incontinence (a sudden, strong need to go). Both often come back to one key player: your pelvic floor.
Your pelvic floor is a group of muscles that act like a supportive hammock at the base of your pelvis. These muscles help hold up your bladder, uterus, and other organs, and they play a big role in controlling when you go to the bathroom. With time and especially after pregnancy, childbirth, aging, or hormonal changes, these muscles can weaken or lose coordination.
That’s where pelvic floor exercises come in.
Often called Kegels, pelvic floor exercises are one of the simplest and most effective ways to improve bladder control. The goal is to strengthen and retrain those muscles so they can better support your bladder and prevent leaks.
So, what does that actually look like?
First, you’ll want to identify the right muscles. A common way to do this is to imagine trying to stop the flow of urine midstream; that gentle “lifting” feeling is your pelvic floor engaging.
Once you’ve found the muscles, the exercise itself is pretty straightforward:
- Gently tighten (or lift) the pelvic floor muscles
- Hold for about 3–5 seconds
- Relax completely for the same amount of time
- Repeat 10 times
As you build strength, you can work up to holding for 8–10 seconds at a time. Aim to do a few sets throughout the day—while sitting at your desk, watching TV, or even brushing your teeth.
Consistency is key here. Unlike a quick fix, pelvic floor strengthening is more like building any other muscle, it takes a few weeks to notice improvement. Many women start to see changes within 4–6 weeks, with continued improvement over a few months. Those improvements can be pretty meaningful. You might notice fewer leaks when you cough or laugh, better control when you feel the urge to go, and even improved core stability. Some women also report benefits in posture and overall confidence, which is a nice bonus.
You may be someone who would benefit more from a pelvic floor physical therapist. They can help ensure you’re doing the exercises correctly and may introduce techniques like biofeedback or tailored strengthening programs. You may feel some apprehension about visiting a pelvic floor physical therapist but after getting through your first visit, you will see all the benefits waiting for you.
At the end of the day, incontinence isn’t something you just have to “live with.” With the right approach and a little patience, real improvement is absolutely possible and often closer than you think. Madison Women’s clinic can also steer you in the right direction when it comes to pelvic floor issues, so give us a call today!
