Why You Leak When You Cough or Sneeze — And What to Do About It

Kegel Activation

This is a follow up post to the stability contraction that I posted about a few days ago.  It deals with a functional pelvic floor activation when we contract in that cough or sneeze way. 

So when we cough, sneeze or laugh a fair amount of people feel a bearing down into the pelvic floor.  This is because this type of contraction in the abdomen creates a lot of (intra-abdominal) pressure which will move downward, if not appropriately countered.  People without back or pelvic floor issues will naturally counter this pressure with a kegel (a very strong one).  This is how we avoid peeing on ourselves.  However, people who have had problems in their backs and/or pelvic floors will tend to feel this bearing down pressure which may or may not elicit leaking. 

The solution is to work on (yes) your kegel.  I can’t tell you how many to do or for how long you should hold it.  Only someone who has evaluated you specifically can tell you that.  But I can tell you it ain’t 100 reps..so please don’t even try.  The other part of this is that you have to not only work on your kegel specifically but also in tandem with creating that increase in pressure.  Meaning, practicing it with a cough or laugh etc. 

Mindful practice will help to reeducate your body on how it should be behaving.  If you’re having a hard time with this, please go see a qualified pelvic floor therapist.  They can give you appropriate guidance.  Because really, no matter what the commercial says, it’s not normal or OK to pee on yourself.  You shouldn’t have to wear a pad every day.  It does takes effort, but you can make the change. 

Tired of leaking every time you laugh, cough, or sneeze?

You don’t have to live with pads or discomfort. At Union Yoga & Physical Therapy in Annandale, VA, we offer expert pelvic floor therapy to help you retrain your body and regain control.