Urinary incontinence, including Stress Urinary Incontinence (SUI), is a topic that many people are familiar with or have encountered through someone they know. While this issue affects individuals across all demographics, it is often normalized as a natural part of aging or, in the case of SUI, as a consequence of strenuous exercise.
A significant portion of advertising promotes feminine hygiene products designed to discreetly manage incontinence, providing confidence and comfort. While these products offer practical benefits, they address only the symptoms, not the root cause. The good news is that there are proactive steps we can take to strengthen the pelvic floor and improve urinary control.
In previous posts, we discussed the vital connection between the diaphragm and the pelvic floor—two essential components of our respiratory system. These muscles work together, much like the top and bottom of a canister, with the abdominal wall and back muscles forming the sides. Slow, controlled nasal breathing activates the diaphragm and pelvic floor, engaging the entire “canister” and promoting strength and stability throughout the core.
When we inhale gently and deeply through the nose, we activate muscles around the rib cage and pelvic floor, helping to reinforce this system. Over time, incorporating proper breathing techniques into daily activities, exercise routines, and even simple tasks like walking or running can build the strength and integrity of the pelvic floor.
One common response to urinary incontinence is to reflexively tighten or squeeze the pelvic floor muscles. However, like any other muscle, the pelvic floor does not respond well to overuse or improper engagement. Persistent squeezing can lead to muscle fatigue and diminished function, often exacerbating the problem over time. Instead, a balanced approach that includes diaphragmatic breathing and functional movement is key to maintaining a healthy and resilient pelvic floor.
By shifting our focus to strengthening the core as a whole, we can take proactive steps to address urinary incontinence and regain control, moving beyond simply managing symptoms to fostering long-term improvement and confidence.