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Here's How You Can Laugh Without Leaks
Five simple power moves for your pelvic floor.
AARP (Getty Images, 2)
You know that moment. You’re out with friends, swapping stories, then someone delivers a punchline.
“Don’t make me laugh. I’m gonna pee in my pants!”
How many times have you heard (and/or said) this sentence?
If you’ve ever crossed your legs mid-giggle, or carried an extra pair of panties and pads in your purse, you’re far from alone.
Leaking a little (or a lot) when you laugh, cough or sneeze is called stress urinary incontinence. And by stress, I mean that sudden clenching that happens during a laugh, cough, or sneeze causing a downward forcing pressure in this area, thus leading to leakage.
This condition is incredibly common, especially after 60. It’s not always “just part of getting older” that you have to accept. Unless there are medical factors, such as nerve damage or injury, you can do something about it.
First, let’s talk about why leakage happens. Your pelvic floor — the group of sixteen muscles and connective tissue that support your bladder, bowel and uterus — can become unstable over time. When these muscles have low tone, they have trouble engaging. Hormonal changes, childbirth, surgery, posture, constipation, chronic coughing, and even years of sitting all contribute to this condition.
For some women, it’s not that simple.
Stress incontinence isn’t the only condition. Urge incontinence is when the muscles have high tone. They engage more than they should and have trouble relaxing. This can lead to urge, frequency, and pain. “Gotta go! Gotta go right now!” Do you pee then feel the need to go again immediately? This could be a symptom of urge incontinence, to discuss further treatments with your doctors.
The good news? Two different studies highlight the effectiveness of yoga as a self-management strategy for urinary incontinence. In short? Muscles respond to intention and attention, no matter your age.
Here are five power moves to strengthen your pelvic floor so you can laugh freely with less worry.
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1. Sit, Stand, Lie Down, Repeat
Sitting keeps your pelvic floor in a slightly stretched position, weakening it over time. Change the position of your body consistently throughout your day. Use a countertop as your “standing desk.” Stand for a few minutes every hour. Walk when you chat on the phone. Dance during TV commercials and those pauses between Netflix episodes.
Pro Tip: Lie on your back, front, and both sides. Just five minutes each, once a day. This realigns the core and pelvic floor and can make all the difference in the world in reducing your symptoms.
2. Breathe Like You Mean It
Shallow “chest” breathing? No, thank you! Deep three-dimensional breathing is the secret. Expand your entire torso on the inhale and contract on the exhale. This intentional practice raises your awareness and helps train the muscles of the pelvic floor to “know” the difference between relaxation and engagement. Inhale slowly through your nose for a count of four, feeling your belly and ribs expand as you relax (and lower) your pelvic floor. Exhale for a count of six, allowing your belly and ribs to contract as you engage (and lift) your pelvic floor. Set your timer for 1 minute and practice once a day. It’s like a spa treatment for your bladder support system.
3. Kegels … But Smarter
In 1948, a gynecologist named Dr. Arnold Kegel* published a study that showed that exercises to improve tone in the pelvic floor could reduce symptoms of stress incontinence. Yes, Kegels can help, but only if you’re doing them correctly.
Imagine gently picking up a blueberry with your vagina, then setting it back down. Hold for three seconds, release for three seconds, repeat 10 times. And don’t overdo it. Your pelvic floor needs rest as much as work.
4. Move Your Hips Every Day
Your pelvic floor loves variety. Gentle yoga like chair pose, cat/cow, and mountain pose on tippy toes will help stabilize those muscles every time. Even dancing in your kitchen counts! The more your hips move, the more blood flow and muscle tone you build “down there.” Bonus: Hip mobility makes everything from walking up stairs to getting out of the car easier.
5. Hydrate (Yes, Really)
It might seem logical to drink less water to avoid leaks, but dehydration actually irritates the bladder, making leaks more likely. Aim for steady sips throughout the day, and try to cut back on irritants like caffeine, alcohol, and artificial sweeteners.
The Punch line
Leaking is common, but it’s not “normal” in the sense that you just have to constantly put up with it. Your pelvic floor is trainable, and with consistent practice and attention, you can see real improvement. If leaks persist, a pelvic floor physical therapist can help you further troubleshoot.
So go ahead. Laugh, sneeze, cough, dance, and live out loud! Your deep core craves it. And your friends? They’ll be happy you didn’t cut the funny story short.
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