Tips for coping day to day with urinary incontinence

Like it or not, urinary incontinence is a fact of life for many people. It can happen as we get older, and for women during pregnancy or after birth or even as the result of a persistent cough. 

Which type of urinary incontinence do you have?

Urinary incontinence (UI) is the involuntary loss of urine. It’s common in men and women of all ages. According to the Bladder and Bowel Foundation (B&BF), one out of every four people in the UK experience urinary incontinence. The two main types of urinary incontinence are:

• Stress incontinence, which can cause leakage when you cough, sneeze, exercise, laugh or strain to lift something heavy.
• Urge incontinence, which is an unexpected, sudden urge to urinate, one that's so strong it can be hard to reach the toilet in time.

No matter which type of urinary incontinence you have, simple behavioural tips can help you get through the day.

We spoke to Dr Craig Comiter, an associate professor of urology. Here are his tips on how to take matters into your own hands - and make living with urinary incontinence a lot easier.

8 quick tips for coping with urinary incontinence

1. Do pelvic floor exercises. An important urinary incontinence treatment, pelvic floor exercises are especially effective for women with mild symptoms, says Comiter, who would advocate these exercises “as the most commonly used initial treatment."

Pelvic floor exercises are simple to do: simply clench and unclench your pelvic floor muscles. Which muscles are those? Next time you wee, stop the stream of urine midway. Presto! You've just found your pelvic floor muscles and done your first pelvic floor exercise.

However, don't make a habit of stopping your urine when you wee, as it can actually weaken muscles. Do pelvic floor exercises anywhere and everywhere else, though: while online, on hold or in the car. Start by clenching your pelvic floor muscles for a slow count of five, then release for a few seconds. Repeat ten times. As you develop strength over time, aim to hold the muscles for ten seconds and release for ten.

2. Stick to a wee timetable. Don't feel like you need to urinate? Head to the toilet anyway. Why? Timed urination helps keep the bladder empty, Comiter says, and "empty bladders cannot leak." It might take a little time to discern the timetable that's best for you, but Comiter recommends starting with a timed urination every one to two hours.

3. Fill the void. Don't be in a hurry when you're on the toilet. Take your time. After you've finished urinating, relax a bit and then urinate again - this practice, called double voiding, helps really empty the bladder.

4. Keep the path clear. Having accidents before you make it to the toilet? It's time to clear your path of obstacles so you can get there faster. Help yourself once you're there by wearing easy-to-release clothes - think elastic waistbands and Velcro closures.