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Bladder muscles can be stimulated through a series of exercises known as pelvic floor muscle training exercises. These exercises are designed to strengthen the muscles of the pelvic floor, which include the muscles under the bladder, uterus, and bowel. Pelvic floor exercises, also known as Kegel exercises, are an effective way to control urinary incontinence and can be easily added to one's daily routine. In addition to these exercises, maintaining a healthy weight, avoiding certain foods and drinks, and wearing loose-fitting clothing can also help stimulate bladder muscles and prevent bladder problems.
How to Stimulate Bladder Muscles
| Characteristics | Values |
|---|---|
| Pelvic floor muscle exercises | Squeeze and relax the muscles that control urine flow. |
| Kegel exercises | Squeeze the pelvic floor muscles for 2-3 seconds, then relax. Aim for 10-15 repetitions, 3 times a day. |
| Bridge pose | Lie on your back with bent knees, feet hip-width apart, and arms at your sides. Lift your hips towards the ceiling and hold for 10-15 seconds. |
| Squats | Stand with feet shoulder-width apart and lower your body as if sitting back in a chair. Aim for 3 sets of 10-15 squats. |
| Pelvic tilts | Lie on your back with bent knees and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, holding for a few seconds. |
| Bird-dog exercise | Start on all fours with wrists under shoulders and knees under hips. Engage your core and retract your shoulder blades towards your hips. Extend and raise your left leg and right arm simultaneously. |
| Vaginal cones | A weighted device inserted into the vagina to strengthen the pelvic floor muscles. |
| Bladder training exercises | Electrical impulses directed to the bladder through electrodes, causing the muscles to contract and increase in strength. |
| Lifestyle changes | Maintain a healthy weight, exercise regularly, and avoid caffeine, alcohol, spicy and acidic foods, and tight-fitting clothing. |
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What You'll Learn
Pelvic floor exercises
- Pelvic Tilts: Start by lying on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles while pressing your lower back into the floor. Hold this position for a few seconds, then release. Aim for 10-15 repetitions, gradually increasing as your strength improves.
- Bird-Dog Exercise: Begin on your hands and knees, ensuring your wrists are under your shoulders and your knees are under your hips. Keep your back straight while engaging your core muscles and retracting your shoulder blades down toward your hips. Simultaneously extend and raise your left leg and right arm, maintaining a neutral body position. Hold this position for a few seconds before switching sides.
- Bridge Pose: Lie on your back with your knees bent and feet hip-width apart, placing your arms at your sides with palms facing down. Inhale and lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold this pose for 10-15 seconds while maintaining steady breathing. Slowly lower your hips and repeat for 10-15 repetitions.
- Squats: Stand with your feet shoulder-width apart. Engage your pelvic floor muscles as you lower your body as if sitting back into a chair, keeping your chest and back straight. Rise back up and repeat for three sets of 10-15 squats, gradually increasing the intensity.
- Basic Squeeze: Quickly squeeze your pelvic floor muscles, trying not to pull in your tummy. Hold the squeeze for 2 seconds, relax, and repeat 10 times. Aim to gradually increase the hold time to 10 seconds. Remember to breathe normally and relax while performing these exercises.
It is important to note that it may take a few months of consistent practice before you notice improvements. Additionally, consulting a physiotherapist or a physical therapist specialised in pelvic floor muscle training can provide guidance and ensure you are performing the exercises correctly.
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Electrical impulses
Electrical stimulation therapy is a safe and effective treatment for overactive bladder (OAB) and underactive bladder (UAB). It can be used to treat urinary incontinence, urgency, and incomplete bladder emptying. This therapy uses a mild electric current to stimulate the pelvic muscles and improve bladder control.
There are two main types of electrical stimulation for bladder muscles: Sacral Neuromodulation (SNM) or Sacral Nerve Stimulation (SNS), and Percutaneous Tibial Nerve Stimulation (PTNS). SNM involves stimulating the third or fourth sacral nerve root and implanting a neuromodulator in the buttock. SNS involves implanting a pacemaker-like device at the base of the spine, near the sacral nerve, which carries signals between the bladder, spinal cord, and brain. PTNS, on the other hand, involves placing a needle above the ankle to stimulate the tibial nerve, which is connected to the bladder.
The procedure for PTNS takes about 30 minutes and is typically done once a week for 12 sessions. It can be percutaneous, where a needle is inserted through the skin, or transcutaneous, which is non-invasive and uses electrodes on the skin surface. Transcutaneous electrical nerve stimulation (TENS) is a type of PTNS that delivers electrical impulses through electrodes placed on the skin in the tibial, vaginal, penile, sacral, or rectal areas.
Electrical stimulation therapy for the pelvic floor muscles can be delivered externally or intravaginally, using a device that sends electrical impulses through electrodes attached to the skin or a probe inserted into the vagina or anus. This stimulation causes the muscles to contract and relax, helping to strengthen them over time.
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Healthy weight management
Being overweight can weaken your pelvic floor muscles and cause incontinence due to the pressure of fatty tissue on your bladder. Losing excess weight can improve or even eliminate these symptoms. Here are some tips for healthy weight management:
- Healthy diet: Eat more fibre and make healthy food choices. Some foods that can irritate the bladder and worsen incontinence symptoms include spicy and acidic foods, such as curries, citrus fruits, and tomato-based dishes. Caffeine and alcohol can also have a similar effect, so it is advisable to cut down on these.
- Exercise: Engage in physical activity to help maintain a healthy weight and prevent constipation. Some exercises that can specifically strengthen the pelvic floor muscles include the bridge pose, squats, pelvic tilts, and the bird-dog exercise.
- Healthy habits: Avoid straining during bowel movements as this can weaken the pelvic floor muscles. Urinate regularly, at least once every 3 to 4 hours, and take your time to fully empty your bladder. Additionally, it is important to wipe from front to back after using the toilet to prevent bacteria from entering the urethra.
- Lifestyle changes: If you smoke, consider quitting as coughing strains the pelvic floor muscles.
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Avoid bladder irritants
Bladder irritants can increase the urgency and frequency of overactive bladder symptoms. Here are some tips to avoid these irritants:
Diet
Certain foods and drinks can irritate the bladder and make incontinence symptoms worse. Spicy and acidic foods, such as curries, citrus fruits, and tomato-based dishes, are known to irritate the bladder. Sodas, artificial sweeteners, and caffeine (including coffee, tea, and most sodas) can also bother the bladder and increase symptoms such as urgency and frequency of urination. It is important to note that while some people may need to restrict their intake of these bladder irritants, those with healthy bladders do not need to worry and can enjoy them in moderation.
Constipation
Constipation occurs when there is too much stool built up in the colon, which puts pressure on the bladder and prevents it from expanding and contracting properly. This can lead to urinary symptoms such as increased urgency and frequency. To avoid constipation, it is important to eat plenty of high-fiber foods like whole grains, vegetables, and fruits, drink enough water, and stay physically active.
Smoking
Smoking is a risk factor for incontinence and bladder problems. It increases the risk of coughing, which puts strain on the pelvic floor muscles, leading to leaks. Additionally, smoking increases the risk of bladder cancer.
Medications
Some medications can have side effects that impact bladder control. For example, medications that calm nerves to aid sleep or relaxation may dull the nerves in the bladder, reducing the urge to urinate. It is important to be aware of the potential side effects of any medications you are taking and to discuss any concerns with a healthcare professional.
Weight
Being overweight can weaken pelvic floor muscles and cause incontinence due to the increased pressure of fatty tissue on the bladder. Losing any excess weight can improve symptoms and may even lead to a complete resolution of incontinence issues.
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Clothing choices
Cotton Underwear and Loose-Fitting Clothes: Opt for cotton underwear instead of nylon or synthetic underwear. Cotton is a breathable fabric that helps keep the area around the urethra dry. Tight-fitting underwear and pants, especially those made from non-breathable fabrics, can trap moisture, creating an ideal environment for bacterial growth. This can lead to infections and further irritate the bladder. By choosing loose-fitting clothing and cotton underwear, you promote airflow and help keep the area dry and healthy.
Absorbent Materials: If you experience bladder leaks or incontinence, consider choosing clothing made from absorbent materials. This can provide a sense of security and help manage accidental leaks. Look for clothing designed for incontinence, such as absorbent underwear or pads, which can help contain any leaks and protect your outer clothing.
Comfortable and Relaxed Fit: Avoid tight-fitting clothing around the pelvic area. Constrictive clothing can put pressure on the bladder and pelvic floor muscles, potentially weakening these muscles over time. Instead, opt for a relaxed fit, especially when it comes to pants, underwear, and skirts. Clothing that is too tight can also make it difficult to perform pelvic floor exercises, which are crucial for strengthening the bladder muscles.
Breathable Fabrics: In addition to cotton, consider other breathable fabric options such as linen, bamboo, or certain types of wool. These fabrics allow for better airflow, helping to keep the area dry and comfortable. This is especially important if you tend to sweat profusely or live in a warm climate.
Avoid Irritating Fabrics: Some fabrics, such as rough or itchy materials, can cause skin irritation and discomfort in the pelvic region. This irritation may indirectly affect bladder function by causing you to rush to the restroom. Opt for soft, smooth fabrics that feel comfortable against your skin.
While clothing choices alone may not directly stimulate bladder muscles, making thoughtful choices can support your overall bladder health and complement other strategies, such as pelvic floor exercises, dietary changes, and medical advice.
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Frequently asked questions
Some exercises to stimulate bladder muscles include Kegel exercises, bridge pose, squats, pelvic tilts, and bird-dog exercises.
To perform a Kegel exercise, squeeze your pelvic floor muscles for 2-3 seconds and then relax. Repeat this 10 times, breathing normally throughout.
You can locate your pelvic floor muscles by trying to imagine stopping yourself from peeing and passing gas.
Some lifestyle changes you can make include wearing loose-fitting cotton underwear, maintaining a healthy weight, limiting alcohol and caffeine, and avoiding spicy and acidic foods.
Signs of weak bladder muscles include frequent or urgent urination, leaking urine when sneezing, coughing, or laughing, and feeling that you cannot fully empty your bladder.
