I’m distraught. I’m a femme – soon to be 28yrs old, however within the past month or so have developed urinary stress incontinence. I believe it’s minor – probably could be worse, but I’ve got tons of other things, including medical, that I’m already dealing with.
I have never been sexually active and thus have never borne children…and while I am not skinny, but a little on the curvy side, I am not obese. I know that these are things that bring on USI, as well as menopause, but I am not yet even 30 and have certainly not had kids, which I guess tends to be the number one reason this thing happens. My doc is also unsure as to why I would be having this problem, seeing as I do not fit into the scheme.
Any advice, aside from kegels? Because I seriously have a difficult sort of time figuring those out and it worries me that because of this, I won’t be able to get past this. If there is something else that I can do that will indirectly help… Is it true that sit-ups would help? I’d really appreciate any helpful advice. Thank you.
You want advice "aside from Kegels"?
So you know that pelvic floor exercises – attributed to Kegel – are the important means of reducing the problem you describe, but you want something *else* instead?
That’s pretty silly, isn’t it?
Actually, there’s nothing to figure.
Put one finger in your vagina. Just one. Squeeze it with your vaginal muscles. See how easy – or in fact difficult – it is. See how long you can squeeze it – how hard you can squeeze just one finger – can you hold it squeezed for a whole five seconds? (No, you can’t!)
OK, next practice squeezing it without tensing any other area that you can see or feel. Of course, it squeezes your anus shut as well but actually you can squeeze one more than the other and focus on that.
So, when you have that worked out, you can now squeeze just the right part *without* your finger inside – you just have to know you are squeezing the right thing, and that only. You practice holding it for a full five seconds – or as near as you can – and resting for a similar period.
Now that is one squeeze. You practice these in "sets" of ten to start with.
You aim to start doing six sets each day, spaced through the day, without fail. (No need to take days off, it’s hardly difficult to do them – you can do them in public, no-one can see, and you can do them driving etc.)
To remember, there are two methods recommended (and you can use both together). First is that you make up a chart with 8 columns across and seven down. Each "cell" you further divide into six – that’s the six (minimum) sets a day which you tick off when completed. The main columns (after the first) are M T W T F S S and the main rows (after the first) are labelled 10 15 20 30 40 50 – they are the number of squeezes per set.
The second method is to buy a card of "red dots" from the stationery. You put these in places where you stand for a minute throughout the day. No-one else knows what they mean (unless they do Kegels/ PFEs) but each time you see one, you start a set.
At the end of the six weeks (or any time you get curious) you test again with the finger – how hard, how long?
Now is that difficult, or what?