One of the natural ways to control stress urinary incontinence (sudden urge to pee) from an overactive bladder (OAB) is through Kegel exercises (pelvic floor exercises). This can help both men and women who suffer from stress urinary incontinence. Strengthen the pelvic floor while supporting the bladder by using pelvic floor exercises.
To perform pelvic floor exercises, WebMD recommends to “pretend you’re trying to stop the flow of pee. Pull in and squeeze those muscles. Hold the squeeze for about 10 seconds, then rest for 10 seconds. Try for three or four sets of 10 contractions every day.” As with any other exercise, “it takes time to build your biceps, so it takes time to strengthen pelvic floor muscles, too. Give it 3 to 6 weeks. Do them daily.”
Pelvic floor exercises can be performed anywhere and anytime. This includes while binging your favorite streaming or TV show. The best part is, they do not necessarily require equipment to perform. However, “doctors may suggest that women use a weighted cone. You’ll insert it into your vagina and do your Kegels with it there. You’ll slowly increase the weight. Some doctors pair Kegels with biofeedback, a monitoring system that helps you with bodily functions like urine control. Or the doctor might add electrical stimulation for muscles in the area. Just like therapy for a weak/injured shoulder, there are specialists dedicated to helping with pelvic floor weakness and dysfunction, so pelvic floor physical therapy is an option.”
How do Pelvic floor Exercises Reduce OAB Symptoms?
A study published in the American Journal of Physical Medicine & Rehabilitation explains that pelvic floor exercises reduce “pelvic floor muscle contractions. This reduces the severity of bladder wall (detrusor muscle) contractions in patients with OAB. Even in “those with and without multiple sclerosis (MS).
“The researchers performed urodynamic studies on 2 groups of women: one group of 18 women suffered “OAB symptoms related to MS” and an idiopathic group of 17 patients who has no “cause of their urinary symptoms.” “During a period of detrusor muscle overactivity,” each group was asked to perform a 15-sec pelvic floor exercise.
“Pelvic floor muscle contraction completely eliminated detrusor overactivity in eight of the 17 women with idiopathic OAB, compared to three of 18 women with MS. “
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