HealthWomen's Wellness
10 Everyday Habits That Can Contribute to Incontinence
26. května 2023
6 min read
Updated 4. 6. 2026
MF
Martina Fallerová
Movement & Wellness Expert
No woman wants to experience incontinence. During menopause, the loss of hormonal support can weaken the pelvic floor even further. What many of us don't realize, however, is that we've been setting ourselves up for these issues with habits we've had since we were young.
Even the most diligent exercises won't help if your daily habits are working against your pelvic floor. The surprising truth is that many of us unknowingly weaken these crucial muscles, often starting from habits we picked up in childhood.
What Habits Harm Our Pelvic Floor?
So, what should you avoid in your daily life? Here are ten common habits that could be damaging your pelvic floor.
1. Going to the Bathroom "Just in Case"
From a young age, we hear the question before leaving the house: "Did you go to the bathroom?" This habit follows us throughout life—before a trip, before a movie, a play, or a workout.
But what's happening inside our bodies? When your bladder is full, stretch receptors are the first to detect it. They report to the spinal nerves, which then send a signal to the brain: "The bladder is filling up! Time to urinate!" In response, the brain signals back: "Bladder, expand! Sphincter, contract!"
Only when the bladder reaches a certain volume (the first signal is around 150 ml) do we consciously register the urge: "I need to pee!" The bladder continues to fill, and at 300-500 ml, it sends a more urgent message: "You need to go now! Quickly!" Once we're on the toilet, we give the command: "Okay, you can go now!" The brain relays this message through the nerves: "Bladder, contract! Sphincter, relax!"
The crucial thing to understand is that the process of the bladder filling up is a form of training for both the bladder muscles and the sphincter muscles.
If your bladder doesn't fill up enough—either because you're not drinking enough water or because you're going to the toilet preemptively ("just in case")—these muscles can't maintain their proper function and strength. Ironically, those who already struggle with incontinence often do the exact opposite of what they should: they restrict their fluid intake.
My Advice: Pelvic floor training and bladder training go hand-in-hand. This means allowing your bladder to fill adequately and avoiding "just in case" trips to the bathroom.
Going too often leads to a vicious cycle:
- The bladder loses its capacity to store urine.
- Its muscles weaken.
- Highly concentrated urine irritates the bladder.
- The urge to urinate occurs at increasingly smaller volumes.
2. Sitting on the Toilet for Too Long
Many of us have a habit of lingering on the toilet, whether it's to read or scroll through our phones. This can excessively weaken the pelvic floor and contribute to the formation of hemorrhoids. It's best to follow the five-minute rule.
3. Straining Too Hard
When having a bowel movement, avoid straining excessively. A great tip is to place your feet on a small stool. This mimics a squatting position, which adjusts your body's anatomy to help relax the rectal sphincter, so you don't have to push as hard. With your body upright, you can better utilize your abdominal muscles and the downward pressure of your diaphragm as you inhale. After inhaling, it's helpful to hold your breath for a moment and push gently.
4. Carrying Heavy Loads
Whenever possible, it's wise to delegate heavy lifting to someone stronger. Don't try to be a hero—ask for help. If you absolutely must lift something heavy on your own, always activate your pelvic floor before you lift. This provides essential support against the downward pressure. If you forget, all that pressure goes straight down onto your pelvic floor. You should also activate your pelvic floor before you cough, sneeze, or laugh.
5. Being Mindful of Laxative Foods
Be cautious of diarrhea, as it can irritate the delicate mucous membranes and fatigue the pelvic floor muscles. Coffee, tea, alcohol, and some medications can also have a laxative effect. If you're experiencing pelvic floor issues, it's a good idea to reduce your intake of these items.
6. Never Urinating in the Shower
It's essential to disconnect the act of emptying your bladder from the sound or sensation of running water. Never urinate in the shower, because your brain will start to associate the two, creating a conditioned response where the sound of running water triggers an urge to pee.
7. Not Interrupting Your Urine Stream
When you are urinating, let the stream flow freely and completely. Even a river flows on its own. Intentionally stopping and starting the flow (as is sometimes mistakenly advised) is not a proper exercise and can create a risk of backflow, which can carry bacteria into the urinary tract and lead to infections.
8. Avoiding Prolonged Sitting
Long periods of sitting can cause the pelvis—and the pelvic floor along with it—to become stiff. I have a simple exercise to help mobilize it, which you can find HERE >>>. For your safety, perform the movement with a smaller range of motion than shown in the video to protect your lower back.
9. Not Urinating in the Sea or Pool
With vacation season approaching, this is an important reminder. I know it can be inconvenient, but avoid urinating in the sea or a swimming pool. It places excessive pressure on the pelvic floor.
10. Breathing Through Your Nose
The tongue is part of the deep fascial line, connecting it to your core and pelvic floor. For proper function, your tongue should rest on the roof of your mouth, helping to support your head. When you breathe through your mouth, the tongue drops into the throat, causing the pelvic floor to drop as well.
Try this for yourself: straighten your spine and stick your tongue out as far as you can. Did you feel your pelvic floor lift?
Don't forget to use your diaphragm. As you exhale, the diaphragm moves up, taking the pelvic floor with it, and your abdominal wall flattens. A short pause after exhaling is beneficial not only for your body but also for your pelvic floor and core. You can learn more about functional breathing HERE >>>.
Martina, Are You Serious?
Feeling a bit overwhelmed? I was too when I first learned all this. But don't worry. It's never too late to improve your quality of life. Starting today, you can begin to gently and slowly change your habits.
If you are already experiencing pelvic floor problems, I highly recommend visiting a gynecological physiotherapist for a thorough examination. Sometimes, certain layers of the pelvic floor muscles are too tight while others are too loose. The goal is to achieve balanced tension and elasticity.
I've also written more about the pelvic floor HERE >>>.
Tags
#pelvic floor#incontinence#menopause#healthy habits#women's health
