Do You Pee When You Jump, Cough, or Sneeze? Try These Tips!

Do You Pee When You Jump, Cough, or Sneeze Dec14th 2021

If you are dealing with uncontrollable urine leaking when you run, jump, cough, or sneeze, you may have stress urinary incontinence. This can be very common, but it is also very treatable and not something you have to live with for the rest of your life. Try these helpful tips to get you started.

1. Pelvic Floor Muscle Activation

First try to find your pelvic floor muscles and perform a good strong contraction. This will feel like the muscles in between your sit bones are tightening and pulling up and in.

2. Pelvic Floor Muscle Relaxation

You should also be able to feel your muscles fully relax after completing the contraction. This should feel like the muscles in your pelvic floor are lengthening and lowering.

3. Pelvic Floor Muscle Coordination

Once you can feel a good pelvic floor muscle contraction and relaxation, we want this motion to be coordinated with your breathing. When you breathe in your pelvic floor muscles should relax and lower and when you breathe out your pelvic floor should contract and lift. This coordination is important for these muscles to provide the functional support that you need with your daily activities.

4. Posture

Your posture can also affect the tension you are putting on your pelvic floor which can also affect its ability to function. When you are sitting, try to sit so that you can feel both of your sit bones evenly. You don’t want your pelvis to be tipped too far forward and you don’t want to be rocked back sitting on your tailbone. Try to find this good neutral position and then practice the pelvic floor contraction and relaxation exercise with your breathing.

5. Breathe

Make sure that you are always breathing, especially when you are doing high-stress activities such as bending, lifting, pushing, or pulling. Try to “exhale with exertion” meaning that you are breathing out while working harder to help naturally engage your abdominal and pelvic floor muscles when they are most needed.

6. Physical Therapy

There can be many different factors contributing to stress incontinence such as hip and low back mobility, breathing and postural mechanics, and muscle tension and trigger points. A PT can assess your individual problem and identify the areas to work on to see the best and fastest results to help you get back to doing everything you love without worrying about leaking.

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