Pelvic Floor Exercises for Overactive Bladder


If you suffer from an overactive bladder, you know just how disruptive it can be in your daily life. Frequent urges to urinate, leakage, and difficulty controlling your bladder can all take a toll on your overall well-being. However, there are ways to manage and even improve your symptoms, and one of the most effective options is pelvic floor exercises.

In this comprehensive guide, we'll cover everything you need to know about pelvic floor exercises for overactive bladder, including what they are, how they work, and how to do them correctly. Let's dive in.

What are pelvic floor exercises?




Pelvic floor exercises, also known as Kegels, are a type of exercise that targets the muscles in your pelvic floor. These muscles form a sling-like structure that supports your bladder, uterus, and rectum, and helps to control your bladder and bowel movements.

When your pelvic floor muscles are weak or damaged, it can lead to urinary incontinence, including overactive bladder. Pelvic floor exercises help to strengthen these muscles and improve their function, leading to better bladder control and fewer leaks.

How do pelvic floor exercises work?




Pelvic floor exercises work by strengthening the muscles in your pelvic floor. When you contract these muscles, it creates a lifting motion that supports your bladder and other organs, helping to prevent leaks and improve bladder control.

In addition, pelvic floor exercises can help to increase blood flow to the area, which can improve the overall health of your pelvic floor muscles and reduce the risk of further damage or weakness.

How to do pelvic floor exercises?




Pelvic floor exercises are easy to do and can be done anywhere, at any time. Here's a step-by-step guide on how to do them correctly:

Find your pelvic floor muscles. To do this, try stopping the flow of urine mid-stream. The muscles you use to do this are your pelvic floor muscles.

Once you've located your pelvic floor muscles, contract them for 3-5 seconds, then relax for 3-5 seconds.

Repeat this contraction and relaxation cycle 10-15 times in a row, three times a day.

As you get more comfortable with the exercise, you can increase the length of your contractions and the number of repetitions you do.

Tips for success


To get the most out of your pelvic floor exercises, follow these tips:

  • Be consistent. Pelvic floor exercises are most effective when done regularly, so aim to do them every day.
  • Stay relaxed. Avoid tensing your abdomen, buttocks, or thighs while doing pelvic floor exercises. Instead, focus on isolating and contracting your pelvic floor muscles.
  • Breathe normally. Don't hold your breath while doing pelvic floor exercises. Instead, breathe normally and try to maintain a relaxed posture.
  • Use proper form. Make sure you're contracting and relaxing the correct muscles. If you're not sure, ask your healthcare provider for guidance.
  • Be patient. It can take several weeks or even months of regular pelvic floor exercises to see significant improvements in your symptoms.
Conclusion

Overactive bladder can be a frustrating and embarrassing condition, but it doesn't have to control your life. By incorporating pelvic floor exercises into your daily routine and making other lifestyle changes, you can take control of your symptoms and improve your quality of life.
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