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Incontinence for women – train your pelvic muscles

Squeeeze! How can you prevent and cure incontinence by yourself

Incontinence can be prevented as well as cured, in several different ways. No matter what the cause is. Most people have heard of training and pelvic floor excersices. With the use of pinchballs the training becomes more effective. The sexologist gives advice.

Although urinary incontinence affects between 10 and 25 percent of all women in Sweden it is easy to believe that you are alone with this problem. It may be because we rarely talk about it. Most types of incontinence can be prevented and cured with the help of exercise. We recommend Belladot Britt pelvic floor trainers with both beads and twine in silicone. They train and stimulate both the pelvic floor and the abdominal muscles. On the purchase you can also get a better sex life. Just as the rest of the body’s muscles age the abdominal muscles can get relaxed as we grow older. Incontinence is therefore most common after menopause. Between 15 and 40 percent of women who passed menopause have problems with incontinence. In addition to age, there are several other causes of incontinence:


  • Pregnancy and childbirth
  • Asthma or chronic bronchitis
  • Smoking
  • Overweight
  • Severe constipation
  • Physically heavy work


There are different types of incontinence. The most common are:


Stress incontinence

Stress incontinence means that you leak a few drops of urine when laughing, coughing, sneezing, exercise, jumping, heavy lifting and other efforts.


Urge incontinence

The urge incontinence means that you suddenly have to pee and quickly go to the bathroom, even if there is only a small amount of urine that comes. You need to pee more often than usual (more than 4-8 times a day) and at night.


Mixed incontinence

Mixed urinary incontinence is a mixture of stress and urge incontinence.


Neurological disturbance

Neurological disturbance means you have a neurological disease, spinal cord injury or diabetes that makes you suddenly leak or pee yourself. You can also have trouble clearing the bladder.


Overflow Incontinence

Overflow incontinence means that the urine will flow in periods or at all times. This type is more common in men when for various reasons they can not completely empty the bladder.


Other types of incontinence

When the urinary bladder is irritated by urinary tract infection, you may occasionally leak. An enlarged uterus, tumor of an ovarian or urinary bladder can cause cramps.


Preventing Incontinence – This You Can Do For Yourself

Depending on the type of incontinence you can prevent and even reduce your inconvenience. Go to the toilet often – but not too often. It is important to go to the toilet regularly and not stay too long. It is equally important not to go too often. If you have urge incontinence a part of the therapy can be to train the bladder to stay longer and longer.



Pelvic floor training makes your pelvic floor muscles stronger, which affects the incontinence. Of women who exercise, 60-70% get better or quite well. The exercise can also improve your sex life through increased blood flow, greater sensitivity, more vigor and elasticity in the vagina. This in turn may mean stronger orgasms and more enjoyment for you and your partner. Pelvic floor training is good at all sorts of incontinence and is often used in stress incontinence. You exercise by squeezing and lifting the pelvic floor muscles as much as possible, holding for a few seconds and relaxing for about 10 seconds and repeating again for a few minutes, a couple of times a day, or a few more if you are already having trouble. You will do this for a number of months, 2-6, depending on whether it is preventive or to reduce incontinence. You can by tapping a finger in the vagina make sure you are really squeezing. To get a better effect of the kegel exercises you can use squeeze balls. They facilitate and help you squeeze correctly to get the best effect from your workout. It is easier to lay down the first time the balls are used. Lubricant facilitates insertion and prevents possible irritation of the vagina. We recommend Belladot Britt pelvic floor trainers with both beads and twine in silicone. They train and stimulate both the pelvic floor and the abdominal muscles.


When should I seek medical attention?

Even if you want to try yourself to remedy your incontinence you may need medical attention. Contact your doctor, gynecologist or midwife for help and advice. You can also get incontinence medication. There are medicines that make the body less sensitive to the signals of the bladder. Estrogen preparations can be used to strengthen mucosa after menopause. Electrostimulation and acupuncture sometimes work as a supplement or alternative to medicine. Operation can also be an option. Incontinence is rarely evidence of any disease but can be caused by neurological diseases such as dementia, Parkinson’s disease and MS. It may also occur after a stroke. If you recognize any of the following, seek medical attention: visible blood in the urine, difficulty emptying the bladder, severe sudden urge, neurological disease type MS or spinal cord injury or if you want to diagnose the cause and get treatment for your symptoms. 


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