Measures against incontinence
MyPelvi explains and gives you valuable tips for recognising issues early and acting in time: measures against incontinence
Katharina Heilen · 16 June 2025
Do you leak urine while jogging, lifting, or sneezing? Or do you sometimes just can't make it to the toilet in time? You're not alone! MyPelvi provides information on possible support options for urinary incontinence and clarifies what you can do and how pelvic floor training is relevant to incontinence.
What exactly is incontinence?
Incontinence refers to the involuntary loss of urine or stool. It is not a disease, but rather a symptom that indicates a dysfunction in the interaction between muscles, nerves and organs.
The different forms of incontinence
Different forms of urinary incontinence are distinguished according to their cause and symptoms:
Stress incontinence (also known as stress urinary incontinence)
Stress incontinence involves involuntary urine leakage during physical strain, e.g. when coughing, sneezing, laughing or lifting. The cause is usually weakness in the pelvic floor or the supporting structures of the urethra.
Urge incontinence (urgency incontinence)
Those affected experience a sudden, strong urge to urinate that is difficult or impossible to suppress. This may be caused by overactive bladder muscles.
Mixed incontinence
Mixed incontinence combines symptoms of stress and urge incontinence.
Overflow incontinence
With overflow incontinence, the bladder empties only incompletely or with continuous dribbling. This is usually due to impaired bladder emptying, e.g. as a result of a blockage or muscle weakness.
Reflex incontinence
Urine is passed unconsciously, for example due to neurological conditions such as multiple sclerosis.
It is important to take your symptoms seriously, have them medically assessed and take targeted measures, such as MyPelvi pelvic floor training.
The MyPelvi pelvic floor chair uses electromagnetic impulses and can help activate deep muscle layers in the pelvic floor. For you, this means that you can lean back because the training takes place without any effort on your part.
Ready to begin?Book a no-obligation MyPelvi trial session now
How does incontinence develop?
Incontinence occurs when the ability to control urination or bowel movements voluntarily is impaired. The causes are complex; the finely coordinated interaction between the bladder, urethra, pelvic floor muscles and nervous system is crucial. Disruptions in one or more of these areas can lead to unintentional urine leakage, either in specific situations or permanently. In a healthy state, by contrast, the following structures work together to ensure that you can hold urine and stool:
- The detrusor (bladder muscle): relaxes during the filling phase and contracts for emptying - The internal and external sphincters (sphincter system): keep the urethra closed - The pelvic floor muscles: stabilise the urethra, bladder and surrounding organs - The nervous system: controls muscle activity through reflexes and conscious impulses
If this system is disrupted, for example by mechanical strain, nerve damage or muscular weakness, incontinence can occur.
What causes incontinence?
The causes of incontinence are varied, ranging from mechanical strain and hormonal changes to neurological conditions. It is important to understand that the causes differ depending on the form of incontinence and that a combination of several factors is often involved.
Age-related muscle weakness
With increasing age, the pelvic floor muscles, like other muscle groups, lose strength and elasticity. At the same time, collagen production decreases, making the connective tissue weaker and less elastic. These structural changes can cause the pelvic organs to descend and impair the urethral closure mechanism. Typical age-related influences: - Loss of muscle mass (sarcopenia) - Declining neural control of bladder function - Changes in urinary urgency due to reduced bladder capacity - Increasing mobility restrictions that make it difficult to reach the toilet in time
Pregnancy, childbirth and hormonal changes
One of the most common causes of incontinence in younger and middle-aged people is the considerable strain placed on the pelvic floor during pregnancy and childbirth. Hormonal changes that have an additional impact on the tissue are another factor. Specific strains include: - Stretching and pressure caused by the baby's increasing weight - Birth injuries (e.g. perineal tear, damage to the pudendal nerve) - Use of forceps or a ventouse - Hormonal changes (oestrogen deficiency) while breastfeeding and later during menopause - Connective tissue weakness, especially in multiple births or with a high birth weight MyPelvi explains how you can get your pelvic floor fit again after giving birth:
Prostate surgery
In men, the most common cause of urinary incontinence is the removal of the prostate (radical prostatectomy), e.g. as part of cancer treatment. This may damage the sphincter muscles or surrounding nerve structures, which can significantly impair continence. Typical consequences after prostate surgery: - Injury to or removal of the external sphincter - Temporary or permanent weakness of the pelvic floor muscles - Frequent stress incontinence, especially when coughing, sneezing or laughing Targeted pelvic floor training under professional guidance can, in consultation with specialists, help provide support in everyday life. You can find more information here:
Chronic pressure on the pelvic floor
Persistently elevated pressure in the abdominal cavity acts directly downwards, which means on the bladder, urethra and pelvic floor. If this pressure persists over a long period, the pelvic floor's supporting function can become overloaded. Factors causing persistent pressure include: - Excess weight and obesity - Chronic coughing (e.g. with smoker's bronchitis, COPD or asthma) - Frequent straining due to chronic constipation - Regular heavy lifting at work or in everyday life
Poor posture and incorrect muscular loading
What many people do not know is that persistently poor posture or muscular imbalances can also weaken the pelvic floor. If the core is unstable, the pelvic floor has to compensate, leading to overload over the long term. Causal factors in everyday life: - Sedentary activities without compensatory exercise (shortened hip flexors, weak deep muscles) - Excessively arched lower back, pelvic obliquity or pelvic tilt - Lack of core stability (e.g. due to inactive abdominal muscles) - Unconsciously “pulling in the stomach”, which increases intra-abdominal pressure
Targeted posture work combined with MyPelvi pelvic floor training can provide support here.
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Which incontinence measures can prevent symptoms?
Many risk factors for incontinence can be identified early and addressed in a targeted way. Prevention primarily means strengthening the structures responsible for continence: the pelvic floor, posture, muscular control and body awareness. Here are the most important preventive measures:
Training the pelvic floor with purpose
The pelvic floor is the functional centre of continence. Activating, strengthening and consciously controlling it at an early stage can effectively prevent weakness later on, regardless of age or stage of life. Anyone who finds it difficult to actively feel or train their pelvic floor can use modern methods such as MyPelvi pelvic floor training. - Electromagnetic impulses (EMS) trigger contractions in deep muscle fibres. - Many people use the training for prevention. For example: in situations involving increased strain (e.g. before pregnancy, during menopause or in the event of increased risk). - The MyPelvi chair is adjusted exclusively under the supervision of trained professionals in certified studios or physiotherapy facilities.
Optimise posture and movement habits
A stable torso and an upright posture relieve the pelvic floor. Moving in a functional way that protects your back in everyday life automatically strengthens the deep muscle layers too. Body-conscious strategies: - Alternate regularly between sitting, standing and walking - Move enough: according to the World Health Organization, just 20 minutes of moderate exercise per day is enough to have a positive effect on your body. - Activate your deep abdominal and back muscles with core exercises - Avoid constantly “pulling in your stomach”, and cough or sneeze in a way that protects your pelvis by turning your head to the side over your shoulder and tilting it slightly backwards.
Stabilise body weight
Excess weight increases pressure on the pelvic organs and can overload the muscular support structures, particularly when the connective tissue is also weak. Even moderate weight loss can significantly improve continence. What specifically helps: - A balanced diet with fibre-rich foods (also prevents straining with constipation) - Regular, low-impact exercise (e.g. swimming, walking, cycling) - Mindful drinking, spread throughout the day and not too much at once (also helps prevent constipation and straining)
Learn to properly assess urinary urgency
Many people unconsciously develop unfavourable toilet habits, such as urinating “just in case” or emptying the bladder too infrequently. Both can disrupt bladder function. Healthy toilet habits look like this: - Empty the bladder only when you genuinely feel the urge, not “out of fear” - Do not rush on the toilet; wait for the bladder to empty completely - Do not tense or strain constantly while urinating
Have risk factors medically assessed and monitored
The earlier individual risk factors are identified, the more effectively they can be treated. This applies in particular to women before or after childbirth and to men with pre-existing urological conditions. Prevention through: - Postnatal recovery courses and pelvic floor therapy after childbirth - Urological follow-up care after prostate procedures - Gynaecological or physiotherapy advice for symptoms of pelvic organ prolapse
Incontinence cannot be prevented in every case, but the likelihood can be significantly reduced through targeted prevention. Those who invest early in pelvic floor stability, postural awareness and physical health benefit not only functionally, but also in terms of quality of life and self-confidence.
Which measures help if I am already incontinent?
If incontinence has already occurred, it does not have to be permanent. There are supportive measures that may help improve how you feel personally. An individual approach tailored to the type of incontinence, its cause and your personal circumstances is crucial.
Pelvic floor training: targeted muscle activation as the key
Pelvic floor training can do more than help prevent symptoms of incontinence. Regardless of the form of incontinence, strengthening the pelvic floor is also the central measure for improving continence. The focus is not only on strength, but also on coordination and the ability to activate the muscles. Pelvic floor training with MyPelvi Training on the pelvic floor chair is based on electromagnetic stimulation. This may also target deeper muscle groups that are difficult to activate consciously and require considerable discipline. Through muscle contractions, the muscles gradually gain strength, and many MyPelvi users also find it increasingly easy to perceive and activate the muscles in a targeted way.
Bladder and behavior training: actively influence your daily life
Targeted behavioural adjustments can often significantly improve symptoms of incontinence. The aim is to control urinary urgency and break unfavourable habits. Effective strategies: - Bladder training: A fixed toilet schedule, with gradual extension of the intervals - Adjusting drinking habits: spread evenly, no large quantities at once, avoiding diuretic drinks such as coffee or alcohol - Pelvic-floor-friendly behaviour: conscious tensing when sneezing, coughing or lifting - Avoiding straining during emptying (urine and stool)
Aids: discreet, comfortable, relieving
Incontinence products are now highly developed and can enable an independent everyday life. Without shame or restrictions! They provide not only protection but also confidence in everyday life. Common products include pads and briefs with different absorbency levels, anatomically shaped pads for men (e.g. after prostate surgery), special underwear with an integrated absorbent layer and portable toileting aids, e.g. for use at night.
Medical and surgical treatment
If the measures against incontinence listed above are not sufficient or there is an organic cause, medication or surgical treatment may also be used, depending on the form of incontinence. These measures are carried out exclusively under medical supervision and following detailed medical advice.
The session takes place under professional supervision in specialised studios. Safe, discreet and individually tailored.
Why pelvic floor training in particular is used as a supportive measure for incontinence
Pelvic floor training is the basic measure in preventing and managing incontinence, and for good reason: the pelvic floor is the functional control center for continence. When it's strong, elastic and responsive, it can support the bladder, urethra and surrounding organs and hold urine securely, even under strain. When it weakens, on the other hand, leaks happen more easily.
Regular, targeted pelvic floor training activates not just the superficial muscles but, above all, the deeper muscle groups that are hard to consciously control. That's exactly where the therapeutic leverage lies.
For many people, the pelvic floor is initially hard to sense or consciously activate. With the MyPelvi pelvic floor chair, high-frequency electromagnetic impulses reach these deeper muscle groups, stimulating muscle building and activity in the pelvic floor. All without any active effort on your part!
Ready to begin?Book a no-obligation MyPelvi trial session now
Conclusion
Pelvic floor training isn't a "nice-to-have" — it's a complementary measure to help you manage incontinence. It supports not only muscular control but also confidence and quality of life. Activating your pelvic floor is an investment in control, stability and long-term wellbeing. It's not just about muscle strength, but about a holistic sense of body awareness. Modern technologies like MyPelvi pelvic floor training can help, especially when sensing or activating the muscles doesn't come easily.
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