Research Shows How Yoga May Help Bladder Control

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Research Shows How Yoga May Help Bladder Control

If you’re of a certain age or have given birth, there’s a good chance your bladder might not cooperate all the time. Leaking urine, also known as urinary incontinence, is very common, affecting up to 60% of adult women in the U.S.

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How Was This Study Conducted & What Does it Suggest?

A recent study published in Annals of Internal Medicine aimed to investigate the effectiveness of low-impact yoga in reducing urinary incontinence (UI). The study involved 240 women with existing UI, who were randomly assigned to either a low-impact yoga group or a muscle-strengthening and stretching group. Both groups attended two 90-minute sessions per week and were encouraged to practice at home once a week.

How Does This Apply to Real Life?

UI is about more than just peeing your pants, which can be super embarrassing. It also affects wellbeing, independence, and even physical safety. For example, UI can increase the risk of falls and fractures among older women. The good news is that treating UI doesn’t have to involve costly interventions. Exercise and yoga can be free and have fewer potential negative side effects.

The Bottom Line

This study found that a 12-week program of low-impact yoga that includes poses that involve the pelvic floor was as effective as a 12-week general upper- and lower-body strengthening and stretching exercise program for reducing UI. Both groups showed a 65% decrease in the number of episodes of urine leakage.

FAQs

Q: Is yoga alone a good enough form of exercise for bladder control?
A: Yes, yoga can be an effective form of exercise for bladder control, but it’s also important to incorporate other forms of exercise, such as muscle strengthening and stretching.

Q: Can any type of exercise help with bladder control?
A: Yes, any type of exercise that involves upper and lower body strengthening and stretching can help with bladder control.

Q: What are some specific exercises that can help with bladder control?
A: There are specific exercises, such as Kegels, that can be done at home or with a physical therapist specifically trained in pelvic floor functioning.

Q: How can I incorporate exercise into my daily routine?
A: You can incorporate exercise into your daily routine by finding activities that you enjoy, such as walking, jogging, or dancing, and making time for them in your schedule.