It’s estimated that 14 million people in the UK suffer from incontinence. That’s 20% of the entire population.
It’s wrongly assumed that only elderly people suffer with continence issues, when it actually affects men, women and children of all ages - many of whom suffer in silence, still deeming it a ‘taboo’ topic. Consequently, people aren’t seeking the help they need and symptoms often go untreated.
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Bladder issues can rear their ugly head at any stage in life, for a variety of reasons, and can present in a variety of ways - from little dribbles to full-on leaks. Symptoms can also include bed-wetting, toilet urgency, bladder leakage or difficulty emptying the bladder. These symptoms can be life-altering and can be hugely detrimental to a person’s quality of life.
Incontinence And Pelvic Floor Muscles
As a physiotherapist, I treat both men and women struggling with incontinence and weakness in their bladder and pelvic floor. Incontinence is often paired with weakness in the pelvic floor muscles. The pelvic floor muscles are a group of muscles that act as a supportive parachute, stretching from the pubic bone to the tailbone and side-to-side. They are vital for bladder and bowel function, help to maintain continence and are important for sexual function.
The pelvic floor muscles can be weak at any stage in life, and 21st-century lifestyle factors which often include prolonged periods of sitting can decrease the activity of these muscles and cause them to ‘switch off’. In some cases, there’s overactivity in the pelvic floor muscles attributing to muscular fatigue, which can also lead to symptoms of incontinence.
Fortunately, small lifestyle changes can positively impact continence issues and can be enough to relieve symptoms without drastic intervention. Incontinence is not something you must simply ‘put up with’ - there are several actionable steps you can take today which can help.
Incorporating Pilates Into Your Routine
Pilates is a low-impact exercise which focuses on core activation and strength as well as teaching us how to control our stability muscles, including the pelvic floor. When the pelvic floor is weak, we are also likely to see compensatory tightening of other muscles around the pelvis such as the adductors (inner thigh muscles) and glutes.
Here are my top pilates exercises to target the pelvic floor:
Posterior pelvic tilts
Lay on your back with your knees bent and your feet flat on the floor. Think of your pelvis as a bucket of water and focus on tipping water backwards out of the bucket by tilting your pelvis backwards, flattening your lower back into the floor and bringing your hip bones towards your ribs. Hold this position for 5 seconds whilst breathing out, and return to the start position as you inhale. Repeat this 10 times.
Bent knee fall-outs
Lay on your back with your knees bent and your feet flat on the floor. Start by letting your left knee fall open towards the floor, keeping your right knee completely still. Ensure your hips do not move throughout the movement as you take your knee out to the side and then slowly bring it back to the start position. Repeat this movement slowly with your right knee, 12 times.
Tabletop
Lay on your back with your knees bent and your feet flat on the floor. Slowly bring one leg up into the tabletop position, keeping your hips completely still and avoiding any rotational movement. Bring the second leg up to meet the first and hold both legs in tabletop for five seconds. Slowly take one leg back down to the start position at a time. Repeat 10 times.
Belt and ball
Lay on your back with your knees bent and your feet flat on the floor. Place a ball or cushion between your knees and a belt around the bottom of your thighs. Complete one posterior pelvic tilt whilst squeezing the ball with your knees. Hold this position for five seconds before returning to the start position. Complete another posterior pelvic tilt whilst pressing your knees outwards into the belt. Hold this position for five seconds before returning to the start position. Repeat both movements one after another 6 times.
All-fours to bear position
Start on your hands and knees ensuring your hands are directly underneath your shoulders and your knees are directly underneath your hips. Tuck your toes under and push your knees up, hovering them approximately one inch from the floor whilst breathing out. Hold this position for 5 seconds and return to the starting position as you inhale. Repeat 10 times.
Support Bladder Health With Supplements
I recommend taking a natural, science-backed supplement, formulated to support bladder health, such as Flowee.
Flowee is a revolutionary bladder supplement featuring a combination of nature’s most effective ingredients including Pumpkin Seed Extract. Studies indicate that pumpkin seed extract can significantly improve symptoms of overactive bladder, reducing urinary frequency, urgency, and incontinence. For example, a long-term study found that pumpkin seed extract improved lower urinary tract symptoms. Pumpkin seed extract is rich in phytoestrogens & magnesium whilst being anti-inflammatory, which supports the muscle function around the bladder.
Replace High-Impact Activity With Gentler Alternatives
High-impact activity like running and jumping can put more pressure on your pelvic floor muscles and ultimately lead to more leaks. If your muscles are not strong enough to support high-impact movement, they will be unable to support your bladder, leading to urgency and/or leaking. It is crucial that you focus on exercises that build strength in the pelvic floor, such as the Pilates exercises previously mentioned, whilst avoiding high-impact activity until your pelvic floor is strong enough to withstand it.
Learn To ‘Switch On’ And ‘Switch Off’ Your Pelvic Floor Muscles
Stress incontinence occurs when the pelvic floor muscles are overactive and fatigue. This often occurs in female athletes. Whilst it’s vital to learn to ‘switch on’ a sleepy pelvic floor, it’s just as important to learn to ‘switch off’ these muscles. Completing slow, steady exercises with a focus on breathing and relaxation can help to disengage the pelvic floor muscles. Ultimately, you should have complete control of your pelvic floor so that it can be used efficiently to support the bladder and bowel.
Whether you’ve been suffering with continence issues long-term or have just started experiencing mild symptoms, it’s time to address the root cause. Restore your confidence by reducing those constant bathroom trips with these physio-backed tips!
The Author: Lauren Jackson BSc (Hons) Physiotherapist
Lauren graduated from the University of East Anglia with a first class honours degree in Physiotherapy in 2020. After completing professional placements in a variety of specialties, she completed her last year of study working in the USA in a busy outpatient clinic, using innovative and advanced methods to treat a multitude of clients including athletes and post-operative patients.
Lauren incorporates manual therapy, therapeutic massage, rehabilitative exercise, gait re-education & valuable advice and support to address all kinds of conditions, to treat & prevent further musculoskeletal issues from arising.
Lauren is also a qualified gym & Pilates instructor and has qualifications in sports massage and sports taping which she utilises to aid her patients’ recovery. She has an avid passion for fitness & exercise so understands the importance of returning to full health as quickly as possible. Lauren is proficient in person-centered practice to ensure that her Physiotherapy treatment is tailored to her patients' goals and lifestyle.
Frequently Asked Questions
How do I take Flowee?
For optimal results, take two capsules daily or as needed. Consistency is key to experiencing the full benefits of the supplement.
How long does it take to see results?
Results may vary from person to person, but many users notice improvements in bladder control and reduced urgency within a few weeks of consistent use. Continued use helps maintain and enhance these benefits over time.
Is Flowee vegan and gluten-free?
Yes, Flowee is completely vegan and gluten-free, making it suitable for a wide range of dietary preferences and restrictions
Can men take Flowee?
Absolutely! Flowee is designed to support bladder health for both men and women, making it a great option regardless of gender.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
