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Ever experienced an unexpected small leakage of urine when you sneeze or cough? This occurrence may be more widespread than you realize.
In fact, data reveals that approximately one in three individuals who were designated female at birth confront this condition — officially termed stress urinary incontinence (SUI) — sometime during their lifetime. American Urological Association provides these statistics.
It is crucial to note here that although SUI isn't common among those assigned male at birth, it can manifest post certain injuries or surgical procedures.
And it's not just limited to instances of sneezing. Even laughing and coughing could induce leakage for people with SUI, as well as several physical activities such as jumping, running and lifting heavy objects. The extent of urinary discharge varies from a few mere drops to an amount significant enough necessitating change of clothes.
While some people view SUI as merely mildly bothersome others find it significantly embarrassing thus affecting their quality of life adversely. But on medical grounds – should there be any worries if someone experiences urination while sneezing or coughing?
To delve deeper into our understanding of stress incontinence, its causes and optimum treatment methods; we had discussions with one pelvic floor physiotherapist along with urogynecologist. Here's all the information you need.
What Causes Urination During Coughing or Sneezing?
Urinating while coughing, sneezing, laughing, or working out can be attributed to alterations in intra-abdominal and diaphragmatic pressure, according to Tracy Sher, PT, DPT founder and CEO of Pelvic Guru, who is also the owner of Sher Pelvic Health. "Push-down pressures are at stake here. When these forces exceed what the pelvic floor muscles and their structures can handle it results in urination." she explains to LIVESTRONG.com.
If you experience stress incontinence, your pelvic floor muscles might be weak, lengthy or uncoordinated. Regarding this Jocelyn J. Fitzgerald M.D(@jjfitzgeraldMD), a board-certified urogynecologist specializing in female pelvic medicine says "Some individuals may have strong pelvic floor muscles but fail to utilize them optimally when required; for instance during lifting or coughing."
In certain situations too-tight pelvic floor muscles could actually be responsible for this problem notes Sher who observes that athletes such as gymnasts and lifters often face such issues. "They have an 'active insufficiency' which essentially means their tight-isn't-right,””Sher says.""Once they exert beyond a point they just won't contract any more because they're already maxed-out.”
Stress Urinary Incontinence (SUI) often traces back its origins to childbirth/pregnancy repetitive movement patterns menopause related hormonal changes etc.However several mystery cases still exist where reasons for stress-incontinence remain unclear.
Dr.Fitzgerald adds"Some get stress incontinence without any identifiable cause.Made sure you understand: There's no use blaming yourself thinking ‘I didn't do enough Kegels' ‘I didn't lift properly' etc. In some instances it may happen for reasons we haven't quite figured out yet."
Strategies to Avoid Urinating While Sneezing
An evaluation by an expert such as a urogynecologist or a pelvic floor physical therapist can provide valuable insights into your SUI causes and propose appropriate remedies.
But both Sher and Dr. Fitzgerald understand that it may not be feasible for everyone to pay for or find time for these scheduled consultations. Furthermore, access to these proficient practitioners might not be readily available in certain areas where people reside.
Thankfully, there are self-help interventions you can implement independently that might alleviate the signs of stress incontinence and prevent urination when bouts of coughs or sneezes occur.
1. Practice Kegels
Pelvic floor muscles might become weak over time, but exercising them using pelvic floor contractions such as Kegel exercises can offer a great boost. Performing these regularly can help curtail incidents of involuntary leakage during normal routines like sneezing or coughing.
Following are the steps to perform Kegel exercises effectively, according to the National Library of Medicine:
- Begin with an empty bladder and settle down into a comfortable position sitting or lying down.
- Contract your pelvic floor muscles; imagine you're lifting a marble by sitting on it using your pelvic muscles only (Mayo Clinic). The contraction should tighten vagina and/or anal area making them move upwards without causing any tension in the abdomen, thighs or buttocks. Maintain this for some seconds.
- Release the tension from muscles subsequently for some seconds before resuming again.
The significance of varying contraction speed lies in different muscle fiber types constituting pelvic floor muscles. One should practice fast contractions - squeezing and instantly releasing for one second alongside slower ones which involve holding onto that squeeze for nearly ten seconds prior to relaxation, suggests Sher.
Sher's advice includes commissioning three sets consisting each 10 repetitions of both slow and quick contractions daily summing up to sixty total Kegels per day.
However don't be disheartened if sticking religiously with this schedule seems intimidating! In words of Sher: A single set executed everyday surpasses not attempting any at all.
2. Experiment with a Pelvic Floor Trainer
Dr. Fitzgerald suggests that certain individuals find tools for exercising the pelvic floor, such as the Elvie Trainer ($199, Walmart), beneficial.
These trainers are applied inside the vagina and utilize biofeedback to assist in providing a clearer depiction of your pelvic floor motions. They also feature innovative technology to monitor and document your overall advancements.
3. Prioritize Concentration on Your Respiration
"When inhaling, the pelvic floor goes into a relaxed state. As you exhale, there is a mild contraction of the pelvic floor," declares Sher.
Taking care to align your bodily actions such that you're breathing out during exertion (like striking with a tennis racket, driving down a volleyball or hoisting an overhead barbell) and refraining from holding your breath might aid in proficiently controlling intra-abdominal pressure while working out and potentially enhance exercise-related SUI.
4. Avoid Mandatory "Just in Case" Bathroom Breaks
Visiting the bathroom for one last time before leaving home, even if you did so just a short while ago, appears to be a wise move at first. However, frequent trips to the loo under the justification of "just in case" may lead to bladder problems that may exacerbate symptoms of Stress Urinary Incontinence (SUI).
Sher describes that our bladders are incredibly sensitive structures and constant restroom visits can consequently reprogram your frequency threshold causing you resorting more often to unnecessary bathroom breaks. He further explains that despite managing pressure effectively and taking good care of pelvic health measures, if there is persistent urge owing to this sensitization induced by recurrent toilet runs, chances are high you might still face leak issues while coughing or sneezing.
Therefore it's advisable to keep track and control urination schedules with an ideal routine set between two-to-four hour intervals.
5. Maintain Regularity
Never overlook persistent constipation, commonly characterized as having less than three bowel discharges every week.
Increased colon can exert additional pressure on your bladder and the act of straining during defecation can potentially damage the muscles and ligaments in your pelvic area.
The most effective natural treatments for combating constipation involve consistent exercise, ample water consumption, a diet rich in fiber, and regular bathroom visits at consistent times to align your bowel activity to a routine schedule.
6. Consult with an Expert
Should you have tried dealing with the problem yourself without any significant improvements, it's high time to seek out a specialist.
Your GP or gynecologist could potentially steer you in the right direction; however, professionals such as urogynecologists and pelvic floor physical therapists specifically diagnose and manage SUI. They're well-equipped to customize treatments like physical therapy to suit your particular circumstances or guide you in understanding if alternative interventions are necessary for your condition.
Indeed, How Severe Is It to Urinate While Sneezing?
Though Stress Urinary Incontinence (SUI) doesn't pose a direct threat to life, the level of its botheration and how 'awful' it becomes is dependent on individual perception. Some individuals might experience leakage once and instantly seek assistance, whereas others could cope with their symptoms by wearing liners or changing outfits frequently.
That brings us to wonder if urinating when you cough or sneeze is something normal. According to Sher, SUI shouldn't be considered as a 'normal' inevitable occurrence that one simply has to live with. Even after enduring 20 years of sneezing-induced urination bouts, there are still potential treatments available which can enhance your condition and lifestyle quality.
Sher asserts "It's never beyond reach," indicating that prolonged symptom occurrences does not eliminate the possibility of seeking help.
In case this appears as an exigent situation for you marked by severe medical symptoms, kindly refer to the "National Library of Medicine's List" providing signs necessitating emergency medical attention or dial 911 immediately.
