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Effective Approach for Urinary Incontinence!

 Effective Approach for Urinary Incontinence!

You must have heard sneezing and coughing causes leakage of urine sometimes.

 Is this involuntary leakage of urine is normal?

                                                 

Across the country, many men and women are facing an issue of urinary leakage; the cause is unknown to them. Some people think that it is normal to leak after age or as we get older, which becomes casual. As per some surveys, those men and women, who frequently leak the urine avoid meeting, due to low self-esteem and embarrassment, this made them isolated from society.

Their mental health becomes disturbed and chances of depression increase.

Here, you will get to know about the causes, prevention, and treatment to get rid of this issue:

CAUSE –

Involuntary urinary leakage ( while sneezing, coughing, etc) occurs due to weakness of the pelvic floor; the pelvic floor is a bony structure in our body that has an attachment to different groups of muscles to support the organs like the bladder, uterus, and rectum. When we contract the pelvic floor muscles, they lift our pelvic organs and tighten the opening of the vagina, anus, and urethra. Hence, this muscle gives the ability to control the release of urine, feces, and flatus and to delay emptying until it is convenient. The weakness of these muscles causes urinary incontinence ( loss of urine involuntary).

Pregnancy, multiple childbirth, age, obesity, and heavy lifting are also the triggering factors behind the weakness of pelvic floor muscle weakness.

 

PRECAUTIONS-

Do not hold your breath while doing any exercise – To avoid breath-holding, do the counting.

There are some misconceptions that pelvic floor exercise will be beneficial if we try to test it by stopping the midstream urine, but that is not the case as it can lead to urinary tract infections and can increase other dangers.

TREATMENT

There are some exercises which are beneficial for this problem-

Kegel Exercises

This exercise is for pelvic muscle strengthening.

Steps to do :

  1. No particular position.
  2. Tighten, squeeze, and hold the pelvic muscles for 5 seconds like you do when stopping the urinary midstream.
  3. To avoid the breath holding count for 1, 2, 3, 4, 5 – Now relax!
  4. Repeat the same 5,6 times a day.

Bridging

This exercise is mainly for the glutes, if done correctly, activates the pelvic floor muscles.

Steps to do :

  1. Lie down on the mat, floor.
  2. Put both hands beside your trunk, palm facing down, and bend your knee to 90°, feet flat.
  3. Now slowly lift your hips by squeezing glutes, pelvic muscles by tucking in your abdomen.
  4. Pause at the top and start the counting, 1 2 3 4 5, and now relax! and slowly comes down.
  5. Repeat the same thing ten times; twice a day.

This article would help you in knowing the cause, prevention, and treatment for the involuntary loss of urine. There are no side effects of exercise and it is beneficial for both men and women.

STAY FIT & STAY HEALTHY!!!

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THANKYOU for your reading time.

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