Bladder leaks are one of those things no one talks about; however, a lot of people experience. Bladder leaks are more common than you might think whether it is a little dribble when you laugh or a sudden urge you can’t quite make it through. Thankfully, they are not something you have to just live with. Understanding what is causing them is the first step to figuring out how to manage or even fix them.
Causes of Bladder Leaks
There is no one-size-fits-all reason for why leaks happen, but below are a few of the most common causes:
- Weak pelvic floor muscles. Your pelvic floor muscles act like a hammock supporting your bladder, uterus, and bowel. They cannot hold things in as well when they are weak or not firing properly. This is especially the case when pressure increases such as during a sneeze, laugh, or jump. Often, this type of leakage is called stress incontinence. It is common postpartum; however, it can also happen after menopause or as a result of chronic constipation, heavy lifting, or even poor posture.
- Overactive bladder (OAB). You might be dealing with urge incontinence if you feel a sudden urge to go and sometimes cannot make it in time. This type of leakage is often tied to an overactive bladder. The bladder muscle starts contracting even when it is not full, sending signals to your brain. Triggers can include caffeine, alcohol, artificial sweeteners, or running water. Sometimes, it is related to nerve issues, but it is usually just a bladder that has learned some tricky habits over time.
- Poor bladder habits. “Just in case” peeing is a sneaky habit that trains your bladder to expect emptying before it is full. Over time, this can lead to more frequent urges, even when your bladder is not ready. Also, hovering over public toilets or rushing can prevent your pelvic floor from fully relaxing, which means your bladder isn’t emptying completely. The leftover urine can lead to leaks later.
- Hormonal changes. Estrogen helps keep the tissues of your bladder and urethra healthy and elastic. During perimenopause and menopause, the tissues can thin and become more sensitive, contributing to leakage and urgency.
- High-Impact Exercise. Running and jumping can place repeated pressure on the pelvic floor, especially if it is not being supported by strong, coordinated muscles. That is why some people experience bladder leaks during workouts, even when they are otherwise fit and strong.
What You Can Do to Regain Control
The approach depends on the cause of the leaks, but below are a few things you can start doing today:
- Start with breath and core awareness. Your pelvic floor does not work in isolation. It is connected to your diaphragm, deep abdominals, and back muscles. Learning how to breathe with your diaphragm and engage your core gently without gripping can make a big difference.
- Try pelvic floor exercises. Kegels can be helpful, but only if you are doing them correctly. It is not just about squeezing but also about lifting and releasing. Too many people overdo it or hold tension without full relaxation, which can cause more harm than good. Working with a pelvic floor therapist can help you find the right technique.
- Bladder retraining. Bladder retraining can help stretch out the time between bathroom visits. Try delaying urination by a few minutes when you feel the urge and gradually increase that delay over time. This can help reset your bladder’s normal functioning.
- Watch your habits. Limit bladder irritants such as caffeine, carbonated drinks, and acidic foods if you notice a link. Also, make sure you are drinking enough water because dehydration can make the urine more concentrated and irritating, which increases the urgency.