If you find yourself leaking when you laugh, cough, exercise or have a full bladder, chances are you’re experiencing what is known as light bladder leakage (LBL for short). LBL is more common than you think, affecting up to an estimated 37% of Aussie women. The vast majority of those people never seek medical advice or treatment, which is crazy, as there is almost always something that can be done to help! The more we educate and talk openly about LBL, the less shame people will feel about their leaks - and the more likely they will be to ask for help.
Having a weakened pelvic floor is the biggest factor contributing to light bladder leakage. Our pelvic floor often weakens as we age, and can also be weakened by factors like pregnancy and childbirth, being overweight, living an inactive lifestyle, or even from straining due to constipation. That’s why it’s so important for us to stay active and do pelvic floor exercises during all life stages.
Surgeries like hysterectomies (in females) and prostatectomies (in males) and some medications can also trigger light bladder leakage.
First and foremost, chat to your doctor to see what the underlying cause of your LBL is. They should be able to make some recommendations to help your individual case. It’s important to rule out any serious health conditions that may be causing your LBL, too.
Generally speaking though, most cases of LBL are a result of a weakened pelvic floor. If this is the case for you, there are many ways to regain pelvic floor strength and tone - and tools to help you along the way!
Kegel exercises are a great place to start (view our full guide to Kegels here). Start slow, and once you get used to doing Kegels, you can then add other tools to your level up your pelvic floor toning routine. Generally keeping active and doing activities like Pilates will also help you regain pelvic floor tone.
Intimina LaSelle Kegel Balls: These weighted silicone kegel balls work just like weights in the gym for your pelvic floor! They are a great way to add weight to your Kegel routine in order to see more results. You can use them one at a time or join together two or three balls to suit your training level. Intimina Kegel Balls are sold individually or as a set of three.
Yoni Eggs: Yoni eggs are small carved crystal eggs designed to help you connect to your pelvic floor, which can help some women go deeper with their Kegel exercises. They’re available in various sizes to suit different bodies. Check out our full guide on how to use yoni eggs for more detailed info!
KegelSmart Exerciser: The KegelSmart is your personal ‘smart’ pelvic floor trainer, which sets a routine that is simple to follow using gentle vibrations and is completely tailored to your needs. It even tracks your progress as you gain more strength and tone! This is a must-have for anyone who’s serious about toning their pelvic floor.
Strengthening the pelvic floor is best done slowly, and you will likely start to notice results within a few months. In the meantime, if you’re experiencing LBL, there are ways to keep your clothes protected throughout the day.
Absorbent underwear with leakproof layers look just like regular underwear and are a discreet and super comfortable option. When you’re done, simply pop them in the washing machine with your other clothes, line dry and reuse! They’re eco friendly, comfortable and are available in a range of styles to suit most body types. Check out our collection of absorbent underwear to find the best option for you.
Pantyliners are another way to keep protected from leaks - you can choose from disposable liners, or there are reusable cloth pantyliners for those who want a more eco-friendly (and budget-friendly) alternative.
Avoiding LBL triggers can also be helpful. This includes substances that can be aggravating for the bladder, such as caffeine, alcohol, acidic fruit juices, sugary drinks and nicotine. Be sure to drink plenty of water and keep your urinary tract in good health.
If you’re dealing with LBL, the good news is that there is almost always something that can be done to help! There is no shame in life’s leaks - it happens to so many of us. Don’t be shy to speak to your doctor, avoid triggers where possible and start an exercise routine to build back strength over time. You’ve got this!