Let's face it, incontinence can be a frustrating issue. But what if there's a simple way to potentially improve your bladder and bowel control?

At ConfidenceClub, we're all about empowering you to embrace yourself, and that includes exploring every avenue to manage incontinence.

Today, we're diving into the surprising link between posture and continence.

Posture and Incontinence: The Core Connection

Imagine your body as a well-oiled machine. When everything is aligned and working together, things run smoothly. Your core muscles, including your pelvic floor, diaphragm, and abdominals, play a crucial role in supporting your organs and maintaining continence. Poor posture disrupts this delicate balance, putting extra strain on your pelvic floor and potentially leading to leaks.

Here's how: 

• Weakened Muscles: Slouching or hunching can weaken your core muscles, including your pelvic floor. These muscles act like a hammock, supporting your bladder and rectum. When weak, they struggle to hold back urine or stool, leading to incontinence.

• Increased Pressure: Poor posture can cause your abdominal organs to slump, putting extra pressure on your bladder and rectum. This pressure can trigger leaks, especially during activities that increase abdominal pressure, like coughing, sneezing, or laughing.

Postural Health and Bladder Control

Studies have shown a connection between posture and bladder control [1]. Maintaining good posture can help improve bladder function in several ways:

• Reduced Pressure:  A neutral spine minimises pressure on your bladder, making it less likely to leak.

• Enhanced Muscle Activation: Good posture engages your core muscles, including your pelvic floor, which improves your ability to control urination

• Better Coordination: Proper alignment allows for better communication between your brain, bladder, and pelvic floor muscles and can lead to improved continence.

Posture and Bowel Function

Similar to bladder control, good posture can also benefit bowel function. A slouched posture can kink your intestines, making it harder to pass stool. Conversely, maintaining a neutral spine promotes proper alignment within your digestive system, aiding in smooth bowel movements.

Postural Exercises for Continence

Here are some simple yoga exercises you can incorporate into your routine to improve your posture and help strengthen your pelvic floor:

Bridge:

While laying on your back, bend your knees and walk your feet inward toward your hips to bring your heels directly in line with your knees, toes facing forward. From here, lift your hips by pressing your heels into the floor, keeping your pelvis tucked in. Hold for 10 seconds and repeat.

Modification: this pose can be done with their knees propped up on pillows or bolsters.

Balancing Table:

Start on your hands and knees, keeping your back flat and core engaged. Extend one arm forward and the opposite leg straight back, keeping your body in a straight line. Hold for a few seconds, then switch sides. Repeat 10 times on each side.

Modification: you can try extending just one limb at a time to help stay balanced.

Cat-Cow:

Start on your hands and knees with your back flat. As you inhale, arch your back and look up (cow pose).

As you exhale, round your back and tuck your chin to your chest (cat pose). Repeat 10 times.

Modification - Cobra:

For those who struggle with kneeling, you can try a different pose called Cobra instead. Start by laying down on your belly with your hands under your shoulders. While breathing in, straighten your arms slightly, keeping a bend in your elbows as your chest lifts off the floor. If this is comfortable, you can then straighten out your arms fully so that your chest is fully off the floor and facing outward.

You can also try these in combination with things like bladder training and Kegels to help further. You can watch our Pelvic Physiotherapist Video Series for more tips!

Quick Tip: Consistency is key! Regularly practising these exercises and maintaining good posture can lead to improvements in continence over time.

Ergonomics and Bladder Health

Ergonomics refers to designing your workspace to minimise strain on your body. Here are some ergonomic tips that can benefit your bladder health [2]:

• Proper Chair Height: Your feet should be flat on the floor with your knees bent at a 90-degree angle.

• Lumbar Support: Use a chair with good lower back support to maintain a neutral spine. Your hips should also be at a 90-degree angle.

• Take Breaks: Get up and move around every 30 minutes to prevent your pelvic floor muscles from becoming fatigued.

Don't Suffer in Silence

If you're experiencing incontinence, talk to your doctor. They can help you determine the underlying cause and recommend the best course of treatment. You're not alone! Millions of people deal with incontinence, and there are effective solutions available.

Remember:

• Listen to your body: Pay attention to your body's signals and avoid activities that may trigger leaks.
• Stay hydrated: Drinking plenty of water helps dilute urine and keeps your bladder healthy.
• Manage stress: Stress can worsen incontinence symptoms. Practice relaxation techniques like deep breathing or meditation to help ease these feelings.
• Seek professional help: If your incontinence is impacting your quality of life, a doctor or pelvic floor physical therapist can develop a personalised treatment plan.

At ConfidenceClub, we understand the challenges of incontinence. We believe everyone deserves to feel confident and empowered, and that includes managing incontinence with dignity and ease.

Whether you're experiencing occasional leaks or struggling with more severe incontinence, our Dailee range has a wide variety of incontinence aids to support you. From pads and guards for smaller leaks to pants and slips for full voids - we have the perfect solution for you.