Urinary incontinence is the involuntary loss of urine which can occur when pressure is exerted on the bladder. This can be a very embarrassing problem to deal with and can significantly affect the quality of life for those affected.

In many cases, simple exercises can help to combat urine incontinence.

1. Kegel exercises

Kegel exercises involve squeezing and relaxing the pelvic floor muscles, which support the bladder and urethra. These exercises can be done discreetly, anywhere and at any time. Here’s how to do them:.

Sit, stand, or lie down with your knees slightly apart
Squeeze your pelvic floor muscles
Hold the contraction for 5 seconds, then release for 5 seconds
Repeat this cycle 10 times
Gradually increase the hold time to 10 seconds, and the number of repetitions to 20

2. Squats

Squats help to strengthen the muscles in your thighs and pelvic area. They can also improve bladder control. Here’s how to do them:.

Stand with your feet shoulder-width apart
Bend your knees and lower yourself into a squatting position
Hold the position for a few seconds, then slowly rise back up
Repeat this cycle 10 times
Gradually increase the number of repetitions to 20

3. Pelvic tilts

Pelvic tilts help to strengthen the abdominal muscles, which support the bladder. Here’s how to do them:.

Lie on your back with your knees bent and your feet flat on the ground
Tighten your abdominal muscles and tilt your pelvis toward your belly button
Hold for a few seconds, then release
Repeat this cycle 10 times
Gradually increase the number of repetitions to 20

4. Yoga

Yoga can help to strengthen the pelvic floor muscles, improve bladder control, and reduce stress levels. Here are some yoga poses that can help:.

Bridge pose
Cobra pose
Child’s pose
Warrior II pose
Standing forward bend pose

5. Water aerobics

Water aerobics can help to strengthen the muscles in your thighs, pelvic area, and abdomen, which can improve bladder control. They also provide a low-impact workout which can be beneficial for those with joint problems.

Here are some water aerobics exercises:.

Water walking
Jogging in place
Lunges
Leg lifts
Arm circles

6. Biofeedback

Biofeedback involves using sensors to monitor muscle activity in the pelvic floor muscles. This can help individuals to learn how to properly engage and relax the muscles. This technique can be used alone or in combination with other exercises.

7. Electric stimulation

Electric stimulation involves using a small electrical current to stimulate the pelvic floor muscles. This can help to strengthen the muscles and improve bladder control.

This technique should only be performed under the supervision of a healthcare professional.

8. Modify your diet

Some foods and drinks can trigger urinary incontinence. These include caffeine, alcohol, acidic foods, and spicy foods. Try modifying your diet and avoiding these triggers to see if it helps to improve your symptoms.

9. Maintain a healthy weight

Excess weight can put pressure on the bladder and pelvic floor muscles, which can lead to urinary incontinence. Maintaining a healthy weight can help to reduce these symptoms.

10. Seek professional help

If your symptoms persist despite efforts to combat urinary incontinence with exercise and diet, it may be time to seek professional help. A healthcare provider can assess your symptoms and discuss treatment options.