Pelvic Floor Exercises for Incontinence: A Natural Way to Manage Bladder & Bowel Leaks
Incontinence Exercises for Better Bowel & Bladder Control
Bladder and bowel leaks don’t have to ruin your day or become an inevitable embarrassment. Along with medications and treatments, there’s another way you can manage your condition, and it’s 100% free—we’re talking about pelvic floor exercises for men and women.
Simple yet powerful, these physical movements can go a long way toward improving bowel and bladder control and, in turn, reducing leaks over time.
Here’s why and how, with a closer look at:
- What Are Pelvic Floor Exercises?
- Do Kegel Exercises Help with Incontinence?
- How to Do Kegel Exercises for Incontinence: Tips for Men & Women
- Can Pelvic Floor Exercises Make Incontinence Worse?
- Beyond Pelvic Floor Exercises: Other Ways to Manage Incontinence
- How to Get Incontinence Supplies Covered by Medicaid
This resource on pelvic floor exercises for men and women covers the essentials in under ~4 minutes. For expert help getting incontinence products covered by Medicaid in WA, OR, or ID, contact MyMedSupplies.
MyMedSupplies is a highly trusted, top-rated Medicaid-approved supplier of durable medical supplies in the Northwest U.S. With a decades-long reputation for excellence and customer-first service, we make it easy to get free incontinence products through Medicaid.
What Are Pelvic Floor Exercises?
Pelvic floor exercises are targeted movements designed to strengthen the muscles that support and control the bladder, bowels, and reproductive organs (the uterus in women and the prostate in men).
These muscles stretch like a hammock from the pubic bone to the tailbone, providing crucial support for the body’s core functions. So, weak pelvic floor muscles can lead to urinary and bowel incontinence, making these exercises an essential part of managing and improving bladder and bowel control.
Commonly known as Kegel exercises, pelvic floor exercises can:
- Help retrain and build up bowel and bladder muscles to prevent leaks and improve control
- Benefit both men and women, particularly after certain events, like childbirth, surgery, or natural aging
- Significantly reduce episodes of incontinence, enhancing overall pelvic health.
Do Kegel Exercises Help with Incontinence?
Yes! Kegel exercises are one of the most effective ways to combat both urinary and bowel incontinence because they:
- Target the pelvic floor muscles
- Can help people regain voluntary control over urination and bowel movements.
Because Kegels are non-invasive, simple, and free to do anywhere, they are often a first-line recommendation for incontinence management, including for:
- Urinary incontinence: Weak pelvic muscles can lead to stress incontinence (leakage from sneezing, laughing, or lifting) or urge incontinence (a sudden, strong need to urinate). Strengthening these muscles reduces leaks and improves control.
- Bowel incontinence: The same muscles also help with bowel movements. Strengthening them can prevent accidental leakage and improve the ability to hold in stool until reaching a restroom.
As effective as Kegels for men and women can be, proper technique and consistent practice are key to achieving optimal results.
How to Do Kegel Exercises for Incontinence: Tips for Men & Women
Kegel exercises for women and men are below, with step-by-step instructions tailored for each gender to yield maximum impact.
- Identify the muscles: When urinating, try stopping the flow midstream. The muscles engaged to do this are your pelvic floor muscles.
- Perfect the contraction: Contract these muscles for 3 to 5 seconds at a time, making sure not to squeeze your thighs or buttocks. You want to isolate your pelvic floor muscles when doing Kegels.
- Release fully: Relax the muscles completely for the same amount of time.
- Repeat: Perform the contraction-relaxation cycle 10 to 15 times, doing this up to three times per day.
- Increase endurance: Gradually hold your contractions longer (for up to 10 seconds) as your strength improves.
Remember, consistency is key. Practicing Kegel exercises once or intermittently won’t necessarily make a difference. It may take several weeks to notice improvements. Still, with regular practice, most people experience significant benefits from routine Kegels for incontinence.
Can Pelvic Floor Exercises Make Incontinence Worse?
Kegel exercises can improve incontinence when done correctly — but overdoing them or tightening the wrong muscles may worsen incontinence symptoms. Here’s why:
- Incorrect muscle use: Engaging the wrong muscles, like the abdominal, buttocks, or thigh muscles, won’t strengthen the pelvic floor.
- Tension buildup: Holding contractions too long without proper relaxation can lead to muscle fatigue, possible worsening leaks.
- Hypertonic pelvic floor: If pelvic floor muscles get overly tight, it can be difficult to fully empty the bladder. This could lead to frequent urges or incomplete voiding.
If your symptoms worsen, consult your healthcare provider as soon as possible. Prompt medical interventions can result in more options, with a greater likelihood of preventing further complications.
Beyond Pelvic Floor Exercises: Other Ways to Manage Incontinence
While Kegel exercises are highly effective, they are not the only solution for managing incontinence. Other options can include:
- Maintaining a healthy diet: Avoid bladder irritants like caffeine, alcohol, and spicy foods. Eating fiber-rich foods can also prevent constipation, which puts pressure on the bladder and bowels.
- Staying hydrated—but in a “smart” way: Drinking enough water is essential, and spacing that out throughout the day can reduce sudden urges and leaks.
- Practicing bladder training: This means scheduling bathroom visits and gradually extending the time between trips to improve bladder control.
- Using incontinence products: High-quality incontinence products, such as adult diapers, pull-ons, pads, and more, can provide peace of mind and comfort.
- Seek medical guidance: For severe cases, health care professionals may recommend ongoing pelvic floor therapy, medications, and/or surgical interventions, depending on underlying conditions and other factors.
How to Get Incontinence Products with Medicaid in WA, OR & ID
You may be eligible for FREE incontinence products through Medicaid in Washington, Oregon, or Idaho. If you are, MyMedSupplies can help you get free diapers, pull-ups, pads, pant liners, bed pads, and more covered by Medicaid.
Simply reach out to our professional coordinators for answers or help now.
Backed by 40+ years of experience in the medical supply and Medicaid space, MyMedSupplies is home to a highly knowledgeable team who is deeply familiar with the ins and outs of Medicaid, approvals, renewals, and more. We are also accredited by the Accreditation Commission for Health Care, Inc. (ACHC) to provide Durable Medical Equipment, Respiratory Services, and Medical Supplies.
That’s how we’ve simplified the process for countless people, so they can get the incontinence products they need ASAP. We’re ready to do the same for you.