Exercises to Help with Overactive Bladder



The overactive bladder is a medical condition that affects millions of people worldwide. It can cause frequent, sudden urges to urinate, as well as urinary incontinence. While medications and lifestyle changes can help manage the symptoms of overactive bladder, exercises are also a great way to reduce the severity of the condition. Here are some exercises that can help with overactive bladder:

1. Pelvic Floor Muscle Exercises: These exercises involve contracting and relaxing the muscles in your pelvic floor area in order to strengthen them and improve their ability to control urine flow. To do this exercise, sit on a chair or lie down on your back with your knees bent and feet flat on the floor. Tighten your pelvic floor muscles for five seconds before releasing them for another five seconds. Repeat this 10 times for one set, then take a break before doing another set of 10 repetitions.

2. Kegel Exercises: Kegels are similar to pelvic floor muscle exercises but focus more on strengthening the muscles that control urine flow from the bladder rather than those in the pelvic area. To do this exercise, contract and relax your pelvic muscle repeatedly while counting up to 10 each time you contract it (hold it for two seconds). Do three sets of 10 repetitions every day for best results.

3. Abdominal Strengthening Exercises: Strengthening your abdominal muscles can help improve bladder control by providing additional support around your lower abdomen and pelvis area where these muscles are located. To do this exercise, lie down flat on a mat or bed with your knees bent at 90 degrees angles and feet flat on the ground or bed surface (like doing crunches). Contracting/tightening your abdominal muscles as you lift yourself up off the ground/bed surface (using only abdominal strength) will strengthen these important core muscles which provide support for better bladder control when done regularly over time!

4 Yoga Poses: Certain yoga poses such as cobra pose, cat pose, downward-facing dog pose have been found to be helpful in reducing symptoms associated with an overactive bladder due to their calming effects which helps reduce stress levels associated with this condition as well! Try incorporating some simple yoga poses into daily routines like cobra pose (lying face down while arching upper body off ground), cat pose (curling spine while inhaling/exhaling deeply), downward-facing dog pose (arching spine while pushing hips up towards ceiling) – all these poses will help relax tense abdominal/pelvic areas which can lead to improved overall bladder health when done regularly!

By following these simple yet effective exercises regularly along with other lifestyle changes such as cutting back on caffeine intake or avoiding foods known trigger OAB symptoms like spicy foods – individuals suffering from an overactive bladder should be able to improve their quality of life significantly!

Tags:

overactive bladder, urinary incontinence, pelvic floor muscle exercises, Kegel exercises, abdominal strengthening exercises, yoga poses, cobra pose, cat pose, downward-facing dog pose,

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