Leak when you Sneeze? — 5 common habits that are worsening your bladder control.
f you pee a little when you cough, sneeze or jump, you’re not alone. Research shows that about 1 in 5 adults over 20 experience some form of lower urinary tract symptoms (LUTS). A healthy bladder is key to overall well-being, and LUTS has been linked to reduced quality of life and even depression. But bladder health is about more than just staying continent during a cough or sneeze.
A Quick Anatomy Overview
Picture your pelvic floor muscles as a trampoline that stretches from the pubic bone to the tailbone. Your bladder, uterus, and bowels rest on this “trampoline.” As your bladder fills with urine, the pelvic floor naturally tightens to close the bladder sphincter. When the bladder reaches full capacity (around 300-400mL in healthy adults), it sends a signal to your brain to release the urine. Once you're in a safe, convenient spot, your pelvic floor relaxes, allowing the bladder to empty.
Sounds simple, right? Unfortunately, the following five common bathroom habits can disrupt this smooth process.
1. Using the bathroom frequently.
Many believe frequent trips to the bathroom prevent accidents, but in reality, the normal frequency is about 8 times a day, or every 2-3 hours. Going too often can train your brain to signal for urination too early, leading you to rush to the bathroom even when your bladder isn’t full.
2. Reducing your water intake.
Unless you're waking up more than once a night to pee, cutting back on water won't help your bladder habits. In fact, it can make your urine more concentrated, irritating your bladder. Instead, focus on staying hydrated while working to improve your bladder control and pelvic floor strength.
3. Doing your kegels while peeing.
Contrary to popular believe, this is not actually making you stronger. When you're voiding (whether it's urine, gas, or anything else), you should be fully relaxed. Starting and stopping your urine stream teaches your body to tighten the pelvic floor during voiding, which is counterproductive and may further irritate the bladder.
4. Accepting that you’ve always had a “small bladder”.
While this may be true, it’s also a limiting belief. External factors like diet, hydration, sleep, smoking, and alcohol can all impact your bladder health. Identifying what triggers irritation is crucial for improvement.
5. Accepting that this is the cost of having children.
While urinary incontinence after childbirth is common, it is not normal. Childbirth can weaken or tighten the pelvic floor muscles, causing leakage with certain activities. Kegels aren’t always the solution—getting a proper assessment can help you return to your pre-baby self faster.
Now that you know more about maintaining a healthy bladder, consider seeing a pelvic health physiotherapist to learn what you can do for your pelvic wellness.
References:
Maserejian, et al. Incidence of Lower Urinary Tract Symptoms in a Population-Based Study of Men and Women. Urology, 2013.
Lukacz, E. et al. A Healthy Bladder: A Consensus Statement. International Journal of Clinical Practice, 2011.