Living with stress incontinence

Stress incontinence is a common yet often misunderstood condition that effects many people. It is the involuntary release of urine and is common among people of all genders. Most studies reveal that incontinence effects around 300m people worldwide, which equates to about 5% of the population[i].

This accidental leakage of urine occurs during physical activities that increase pressure on the bladder, such as coughing, sneezing, laughing or exercising[ii]. The experience can make you feel ashamed and embarrassed, especially when it happens when out in public. Living with stress incontinence can be challenging, and it is often a complex matter which takes time to resolve, however, you absolutely can manage it. You’re not alone in your journey and there are many options that can help you find the treatment path that works best for you.

What is stress incontinence?

Firstly, it’s important to understand exactly what stress incontinence is and how it can impact your everyday life. Stress incontinence happens when movement or activity puts tension on the bladder, causing urine to leak. These movements can increase the pressure in your bladder until it becomes greater than the strength of your urethra to stay closed, resulting in leaking. If you want to find out more, read our conditions page here.

The fear of unexpected leaks can make people anxious about engaging in social activities, participating in sports, or even performing routine tasks.

As a result, this condition can lead to:

• Social Isolation: Avoiding social interactions to prevent potential embarrassment.
• Reduced Physical Activity: Skipping exercise or other physical activities to avoid triggering leaks.
• Emotional Distress: Experiencing feelings of frustration, embarrassment, and lowered self-esteem.
• Daily Inconveniences: Constantly needing to wear protective pads or frequently change clothes.

These real-world impacts are experienced by millions of people and highlight the importance of finding effective management options to regain your confidence and enjoy daily life without worry. You deserve to live a carefree life and partake in the activities that excite you, just because stress incontinence may prohibit you now, it doesn’t mean it will forever.

Emotional support

Firstly, one of the most critical steps you can take upon your treatment journey is to seek emotional support from a healthcare professional or your loved ones.

There is no shame at all in speaking about your condition. Healthcare professionals can provide you with guidance and treatment options, while your loved ones can provide you with necessary emotional support and understanding – you might even have shared experiences.

One of the best ways to counter the potential embarrassment or stigma surrounding incontinence is through open communication. Try to get comfortable talking about your experience. It can help to lift the weight off your shoulders and begin to relieve you of anxiety. It might feel daunting, but the reward is worth it.

Day-to-day management

Alongside receiving emotional support, there are multiple management options available to help you minimise the risk and effect of leaks when out in public.

Here’s some of our recommendations:

• Find the right absorbent pads: Absorbent pads won’t prevent the leaking of urine; however, they can help to manage any leaks when out in public. You can buy them in most supermarkets and pharmacies – and even online. Make sure to do some research and find the right type of pad for your needs.
• Carry spare incontinence products or clothes when you leave the house: If you do experience a leak, it is a good idea to bring some spare clothes with you in case you need them.
• Be proactive: Plan to use the bathroom before a social or work event to minimise the chance of needing to go when around people.
• Plan for breaks: If heading on a road trip make sure to plan for some breaks where you can go to the bathroom. Additionally, bring any incontinence products you need with you for the journey.
• Seating options: You might miss out on those shots for your social media, but it can be more convenient to sit in an aisle seat when on a train or plane, as this means you will have easier access to the toilet if you need to go.

Getting to the root cause: Pelvic floor exercises and proprioception

As with any pelvic health condition, the goal of your treatment journey is to reach the root cause of your symptoms and find a long-term solution. One of the ways you can help manage stress incontinence is through training yourself in proprioception. Now, we know what you’re probably thinking, what on earth is proprioception?

It's okay, take a seat and let us explain.

Proprioception is the ability to perceive the position and movement of the parts of your body, allowing you to interact with the environment around you without having to completely rely on visual feedback[iii].

It is a part of acquiring and maintaining complex motor skills, like walking, talking or learning to drive. It’s also essential in maintaining pelvic floor functions like peeing, pooing, and having pain-free sex.

In the context of pelvic health, proprioception can be harnessed to strengthen the muscles that support the bladder and urethra, helping to prevent or manage stress incontinence. By enhancing proprioceptive awareness, you can better engage and control your pelvic floor muscles, ensuring they activate correctly during activities that typically induce incontinence, such as coughing, sneezing, or exercising. Find some of our tips on building your proprioception awareness here.

Empelvic and proprioception

Just like all the other muscles in your body, your pelvic floor muscles can be trained, and you can do so by pairing proprioception with our Empelvic method.

Proprioception aligns seamlessly with the Empelvic Method by enhancing the user's ability to connect their mind with their pelvic floor muscles. Empelvic is designed to provide targeted pressure and feedback, helping users identify and engage with the correct pelvic floor muscles more effectively. Initially, just sitting on Empelvic and taking deep breaths will help you to be more mindful of the muscle groups that make up your pelvic floor.

Once this awareness has been built up through regular use, you can start to train your muscles, strengthening and relaxing them to allow better ease of movement. Find a comfortable position on the cushion and follow our breathing techniques. These techniques have been created to help you activate your pelvic floor and promote increased awareness.

This integration of proprioceptive training with Empelvic ensures that users not only build stronger pelvic floor muscles but also gain the precise control needed to manage stress incontinence and other pelvic health issues effectively.

Conclusion

Stress incontinence can be frustrating and embarrassing, but the good news is that managing it is much more straightforward than you might think. Having open conversations, planning ahead, and seeking treatment options can help you regain control of your pelvic health and remind you that you’re not alone in your journey. Remember, you’ve got this.

[i] Hall, S. (2019). What Percentage of the Population are Affected by Incontinence? [online] Incontinence UK. Available at: https://www.incontinence.co.uk/what-percentage-of-the-population-are-affected-by-incontinence.
[ii] Mayo Clinic (2017). Stress incontinence - Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/stress-incontinence/symptoms-causes/syc-20355727.
[iii] Swink, C. (2022). Proprioception & Your Pelvic Floor | Origin. [online] Available at: https://www.theoriginway.com/blog/proprioception-your-pelvic-floor