Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Are you dealing with unexpected bladder leaks? You’re not alone—many people experience leaks during everyday activities like laughing, sneezing, or lifting. The good news is, with a few adjustments, you can regain control and stay dry. Here are three key strategies to help prevent leaks:

1. Focus on Your Posture

Good posture isn’t just about standing tall—it also plays a crucial role in pelvic floor health. Slouching can put unnecessary pressure on your bladder, making leaks more likely. Whether you’re sitting or standing, try to maintain a neutral spine by keeping your shoulders back and your core engaged. This takes the pressure off your pelvic floor and bladder, helping to prevent leaks.

2. Practice Proper Breathwork

How you breathe can have a surprising impact on your pelvic floor. Shallow breathing, or holding your breath during activities, can cause your pelvic floor to tense up, leading to leaks. Focus on diaphragmatic breathing—breathe deeply into your belly, allowing your diaphragm to move naturally. This type of breathwork encourages your pelvic floor muscles to relax and contract in sync with your body, reducing the risk of leaks.

3. Strengthen Your Pelvic Floor Muscles

Strengthening your pelvic floor muscles with regular exercises is one of the most effective ways to prevent bladder leaks. When done correctly, these exercises help you build the strength and control needed to keep leaks at bay. Try out these exercises and let me know how they go!

By paying attention to your posture, practicing proper breathwork, and incorporating pelvic floor exercises into your routine, you’ll be well on your way to keeping your pants dry and regaining confidence.

For personalized pelvic floor therapy and support, contact us at Empower Your Pelvis. Our team is here to help you take control of your bladder health!

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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)