Urinary Incontinence and Coughing

Urinary incontinence—can affect anyone, but it’s especially common among women as we age or experience changes in our pelvic health.

What You Should Know About Urinary Incontinence—and What’s Helped Me Most

For some, it’s just a small leak when laughing or coughing. For others, it might be a bigger accident during physical activity or even while at rest.

Common triggers include:

• Coughing, sneezing, or exercising
• Pelvic floor dysfunction
• Childbirth and hormonal changes
• Hysterectomy or pelvic surgery
• Muscle weakening with age
  
  

According to the Urology Care Foundation, more than 33 million Americans live with some form of urinary incontinence—yet it’s still rarely discussed openly.

🏋️‍♀️ Are Kegels the Answer?

Most people have heard of Kegel exercises, which involve squeezing and holding the pelvic floor muscles to improve strength and control. But let’s be honest--Kegels can be hard to get right. Without biofeedback or guidance from a pelvic floor therapist, many people are unsure if they’re doing them correctly.

In fact, a biofeedback study found that up to 50% of women perform Kegels incorrectly without instruction.

🔄 What Worked for Me: Functional Movement Over Isolation

After having a hysterectomy in my 40s, I started experiencing occasional urinary leakage—especially when I had a bad cough or was active. Kegels alone didn’t help much, and honestly, I found them frustrating.

That’s when I began focusing on functional movement and core integration—and everything changed.

The exercises that helped me most included:

• Squats and glute bridges
• Modified Pilates core exercises
• Breathwork that engages the diaphragm and pelvic floor together
  
  

These moves don’t just isolate the pelvic floor—they recruit the entire deep core system, including the transverse abdominis, glutes, diaphragm, and multifidus muscles, which work together to stabilize and support the bladder.

When I stay consistent with this approach, I rarely have leaks—even when I’m sick and coughing.

Curious about what exercises to try? Check out The National Association for Continence or speak with a licensed pelvic floor physical therapist.

💬 Let’s Talk About It

Urinary incontinence can feel isolating, but it’s incredibly common—and very treatable. Whether you’re just noticing small leaks or dealing with more significant issues, you’re not alone, and you’re not stuck.

More open conversations lead to more awareness, more solutions, and less shame.


🩺 Resources:​

• PubMed: Pelvic Floor Muscle Training Study

#coughing #bronchiectasis #pelvicfloor #incontinence