Over 1 Million members trust Hinge Health, a digital clinic that provides access to virtual physical therapy, to address their joint and muscle pain.
Reduction in member pain
of licensed physical therapists and health coaches
Average star rating of the Hinge Health mobile app
Bailey JF, et al. Digital Care for Chronic Musculoskeletal Pain: 10,000 Participant Longitudinal Cohort Study. J Med Internet Res 2020;22(5):e18250.
Key Takeaways:
Urinary incontinence in women is common, but you don’t have to just live with it. Bladder leakage can happen for many reasons and at different stages of life, and there are effective ways to manage and improve symptoms.
The right treatment depends on the type of urinary incontinence you have. Stress, urge, mixed, and overflow incontinence can have different causes and treatment approaches. Pelvic floor muscles often play a role, but Kegels aren’t always the answer: Muscles that are too tight can contribute to bladder symptoms, too.
Pelvic floor physical therapy and everyday strategies can make a big difference. Targeted exercises for your pelvic floor, hips, core, and lower back, along with bladder training, urge-suppression techniques, hydration, and healthy toilet habits, can help improve bladder control, often without surgery.
Hinge Health offers virtual pelvic health physical therapy to eligible members, often at no cost through their employer or health plan.
Nope, it’s not just you. Far from it, actually. Leaking urine when you sneeze or dashing to the bathroom and not quite making it can be embarrassing, sure. But you’re so not alone. In a room crowded with women of all ages and in different life stages, more than half are likely experiencing similar urinary problems. Involuntary urine leakage is called urinary incontinence. It affects a lot of people, most often women. For some, the symptoms are a small annoyance; for others, they can get in the way of everyday life. But just because urinary incontinence is common doesn’t make it normal or something you just have to live with. There are solutions.
Read on to learn about the causes and types of urinary incontinence in women and how you can help prevent and treat symptoms — including the benefits of exercise and pelvic floor physical therapy for urinary incontinence.
Urinary incontinence in women is common, but treatable. Learn the types, causes, and symptoms of bladder leakage, plus treatments that help stop leaks.
Available at $0 cost to many members
Reviewed by our clinical and medical experts
Dr. Daroski is a former Hinge Health pelvic health physical therapist with a focus on the Hinge Health Women's Pelvic Health Program.
Kandis Daroski, PT, DPT
Pelvic Health Physical Therapist and Clinical Reviewer
Fully Covered Pelvic Care
Find relief from pelvic pain, leakage, muscle weakness, & more.
What is urinary incontinence?
Urinary incontinence is the involuntary or accidental loss of urine. Symptoms can range from an occasional leak when you cough or sneeze (aka “peezing”) to more severe, frequent wetting. Causes of urinary incontinence can include lifestyle habits, underlying health conditions, or physical problems. Often, it’s related to issues with your pelvic floor. The pelvic floor is a group of muscles that stretches between your pubic bone in the front and your tailbone in the back. Like the foundation of a house, it supports structures above it, such as your bladder and bowel, as well as your uterus and vagina. Pelvic floor muscle dysfunction can affect your bladder and urethra, which may contribute to different types of urinary incontinence.
Symptoms of urinary incontinence
Urinary incontinence can look different from person to person. Maybe you leak a few drops when you laugh. Maybe you frequently have to race to the bathroom. Or maybe you find yourself thinking, “I can’t hold my urine as I used to.”
Common symptoms include:
Leaking urine when you cough, sneeze, laugh, exercise, or lift something
Having a sudden, strong urge to pee that’s difficult to hold
Not making it to the bathroom in time
Frequent or constant dribbling
How urinary incontinence is diagnosed
Your provider will usually start by asking about your symptoms, medical history, medications, and bathroom habits. They may ask you to keep a bladder and bowel diary that tracks when and how much you drink, when you urinate, when leakage happens, and what you were doing at the time.
A physical exam, which may include a pelvic exam, can help your provider look for factors that may be contributing to leakage. You may also be asked to provide a urine sample to check for issues such as a urinary tract infection.
More specialized tests aren’t necessary for everyone. But, if the cause of your symptoms remains unclear or your provider needs more information about how your bladder stores and releases urine, they may recommend urodynamic testing. In certain situations, a urologist may perform a cystoscopy, which uses a small scope to look inside the urethra and bladder.
When to see a doctor
Urinary leakage is common, but that doesn’t mean you have to put up with it. Talk to a healthcare provider if bladder leaks are bothering you, interfering with everyday activities, or getting worse. Seek medical care promptly if you notice:
Blood in your urine
Pain or burning when you urinate
Urinary symptoms that begin suddenly
New leakage after a fall or injury
Leakage that is becoming more frequent or severe
An inability to urinate or empty your bladder
Complete loss of bladder control
Causes and risk factors of urinary incontinence in women
Urinary incontinence rarely comes down to one single factor. Changes in your pelvic floor, bladder, hormones, health, medications, and life stage can all affect your bladder control. One cause can contribute to more than one type of incontinence.
Pregnancy and childbirth
Pregnancy places increasing demands on the pelvic floor as your body changes to support a growing baby.
Hormonal and physical changes during pregnancy can affect bladder control, which is why urine leakage is common during pregnancy. Childbirth can also affect the muscles, nerves, and connective tissues involved in bladder and pelvic floor function.
These changes may contribute to stress incontinence, especially leaking with coughing, sneezing, running, or lifting.
Menopause and aging
Urinary incontinence becomes more common with age, but it isn’t an inevitable part of getting older. During and after menopause, lower estrogen levels can contribute to changes in tissues around the vagina and urinary tract.
Also, normal age-related changes in bladder function, pelvic floor muscles, mobility, and other health conditions can affect bladder control. All of these factors can contribute to stress, urge, or mixed incontinence.
Weight and pressure on the bladder
Higher body weight can increase pressure on the bladder and pelvic floor. For some people, this may contribute to stress incontinence, especially during activities that increase pressure in the abdomen, such as coughing or lifting.
Chronic constipation and frequent straining can also place additional demands on the pelvic floor.
Medical conditions and medications
Urinary tract infections can cause temporary urgency, frequency, and leakage. Neurological conditions, including multiple sclerosis, Parkinson’s disease, stroke, and spinal cord injuries, can interfere with the signals between the brain and bladder.
Conditions that affect mobility or cognition can make it difficult to reach or use a bathroom in time, contributing to functional incontinence.
Certain medications can also affect bladder function or urine production. If your symptoms started after beginning or changing a medication, talk to your healthcare provider rather than stopping it on your own.
Pelvic floor dysfunction
Your pelvic floor muscles need to contract, relax, and coordinate at the right times. Changes in any of these functions can contribute to urinary symptoms.
Pelvic floor weakness may make it harder to support the bladder and urethra during activities such as coughing, sneezing, or jumping, contributing to stress incontinence.
But weakness isn’t the only issue. If you have pelvic floor muscles that are overly tight or struggle to relax, this can also contribute to urinary urgency, frequency, and difficulty emptying the bladder.
It’s also possible for pelvic floor muscles to be both tight and weak at once. This is why strengthening movements like Kegels aren’t always the appropriate starting point for everyone.
Types of urinary incontinence
Urinary incontinence in women takes different forms depending on when and how leakage happens. Knowing the pattern of your symptoms can help your provider determine which type — or types — you may be experiencing.
Stress incontinence. Urine leaks when you cough, sneeze, laugh, exercise, or lift something heavy. The leak usually happens at the same time as the activity, without a strong urge to urinate first. Stress incontinence is often associated with changes in pelvic floor or urethral support.
Urge incontinence. Urine leaks after a sudden and intense urge to pee — often without warning. You may find yourself rushing to the bathroom but leaking before you get there. Urge incontinence is associated with overactive bladder and can have several contributing factors.
Overflow incontinence. Urine constantly leaks or dribbles because your bladder doesn’t empty all the way. You may also notice a weak urine stream, difficulty starting to pee, or a persistent feeling that your bladder is still full.
Mixed incontinence. Just as it sounds, this is when you experience more than one type of urinary incontinence, most often a mix of stress and urge. You might leak sometimes when you cough or exercise and other times after a sudden, difficult-to-control urge.
Functional incontinence. This happens when another physical or cognitive issue makes it difficult to reach or use the bathroom in time, even though the urinary system itself may be functioning normally. For example, mobility limitations may make it difficult to get to the toilet quickly enough when you need to go.
Type | What triggers it | What it feels like |
Stress incontinence | Coughing, sneezing, laughing, lifting, running, jumping | A leak at the exact moment of pressure, with no warning urge beforehand |
Urge incontinence | A sudden, intense urge, often set off by running water, arriving home, or cold | An urge you can't put off, leaking on the way to the bathroom, frequent trips |
Mixed incontinence | Both pressure events and sudden urges | Some leaks with a cough or sneeze, others with urgency, often hard to predict which |
Overflow incontinence | No clear trigger — leaking happens on its own | Constant dribbling, a weak stream, straining to start, feeling like the bladder never fully empties |
Functional incontinence | Not reaching the bathroom in time, even though the bladder itself is working normally | A full loss of urine on the way to the toilet rather than a small leak |
Treatment options for urinary incontinence
Treatment for urinary incontinence depends on the type you have, what’s contributing to your symptoms, and how much they affect your daily life. Simple treatments like pelvic floor physical therapy and bladder training are often a good place to start, with medications, procedures, or surgery available when needed.
Try physical therapy and targeted exercises. Pelvic floor physical therapy and targeted exercises can help improve bladder control by addressing the strength, relaxation, and coordination of your pelvic floor muscles. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Consider lifestyle changes. Bladder training, healthy bathroom habits, and adjusting how much and when you drink fluids may help reduce urinary incontinence symptoms. You may also find it helpful to limit foods or drinks that seem to trigger bladder urgency or leakage.
Ask about medication. Certain medications can help manage urge incontinence or overactive bladder if simple at-home treatments aren’t providing enough relief. Your healthcare provider can help determine whether medication is appropriate for you.
Consider bladder-support devices. A pessary is a removable device placed inside the vagina that can provide additional support and help reduce stress incontinence. A healthcare provider can determine whether a pessary or another support device may be helpful for you.
Talk to your provider about other treatments. If symptoms persist, options such as bladder Botox injections or nerve stimulation may help with urgency incontinence or overactive bladder. Surgery may be considered for some types of urinary incontinence, primarily stress incontinence, when other treatments don’t provide enough relief.
Physical therapy for urinary incontinence
When problems with your pelvic floor muscles contribute to incontinence, pelvic floor physical therapy can help. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
To help ease symptoms of urinary incontinence, physical therapists may recommend:
Exercises to strengthen your pelvic floor, such as Kegel exercises. Strong pelvic floor muscles can help hold urine inside the bladder, preventing leakage. Strengthening exercises can be combined with biofeedback from devices that monitor the strength of your pelvic floor contractions. (Note that Kegels are not the cure-all for every urinary problem: If your pelvic floor is too tight instead of weak, strengthening exercises can make some urinary problems worse.)
Engaging your pelvic floor when coughing or sneezing to keep from stressing your pelvic floor muscles and help reduce leaking.
Practicing diaphragmatic breathing, or deep belly breathing, for a few minutes every day to calm your nervous system, which can decrease feelings of urgency.
Beyond the pelvic floor, other musculoskeletal issues can affect incontinence. Your pelvic floor muscles work closely with the muscles in your hip, core, and lower back. Weakness in any of those areas can cause your pelvic floor muscles to compensate, which can lead to tension and tightness. PTs may recommend exercises to help strengthen the hips, core, and lower back to allow the pelvic floor muscles to relax and function at their best to help relieve incontinence.
How to stop bladder leakage at home
Apart from medications and pelvic floor physical therapy, there are other everyday strategies you can follow to help prevent accidental leaks and better manage your symptoms. Try these at-home approaches:
Practice healthy toilet habits. Don’t hover when peeing; instead, sit and relax to help fully empty your bladder. Also, don’t delay bowel movements. If you’re constipated, avoid straining, which can put pressure on your pelvic floor.
Stay hydrated. Dehydration can irritate your bladder and lead to feelings of urgency. It can also contribute to constipation.
Avoid or limit bladder irritants. If certain foods or drinks increase your symptoms, consider cutting them from your diet or reducing your intake. Read more about bladder irritants here.
Try urge suppression. If you experience urge incontinence, certain strategies may help the urge settle so you can get to the bathroom more comfortably. Your pelvic floor physical therapist may recommend pausing rather than rushing to the bathroom, taking slow breaths, using distraction, or performing a few quick pelvic floor contractions if strengthening is appropriate for you.
Try bladder training. Bladder training involves gradually changing bathroom habits to help reduce urgency and frequent urination. Your provider or physical therapist may have you track your current pattern, establish a bathroom schedule, and gradually increase the time between bathroom trips.
There are many ways to improve symptoms of urinary incontinence in women. Studies show that exercise, lifestyle changes, and other non-surgical interventions can lead to big improvements — including the complete resolution of symptoms. That means no more leakage. Your provider and physical therapist can help determine the best treatment plan for you.
Exercises for urinary incontinence
Hooklying Kegels are one of the best ways to strengthen your pelvic floor muscles, improve bowel and bladder control, and provide support to organs in the pelvis.
Want expert care?
Check if you're covered for our free programDid you know?
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Remember: These exercises aren’t right for every type of urinary incontinence or pelvic floor dysfunction. If Kegels or other strengthening exercises increase pain, pressure, urgency, or difficulty relaxing your pelvic floor, stop and check in with a pelvic floor physical therapist or healthcare provider.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
PT Tip: Don’t wait to get support
“You don’t need to wait until leakage is ‘bad enough’ to get help,” says Kandis Daroski, PT, DPT, a Hinge Health pelvic floor physical therapist. “Even occasional leakage is worth bringing up with your healthcare provider or pelvic health PT, especially if it’s new, changing, or interfering with activities you enjoy.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Frequently asked questions
Can urinary incontinence be reversed?
Urinary incontinence can often be significantly improved, and some people may stop experiencing leakage altogether. What helps depends on the type and cause. Treatment may include pelvic floor physical therapy, bladder training, lifestyle changes, medication, medical devices, or procedures. Your healthcare provider can help identify the most appropriate approach for your symptoms.
How do women treat urine leakage?
Treatment for urine leakage depends on its root cause. Simple approaches such as pelvic floor physical therapy, bladder training, and lifestyle changes are often tried first. Depending on the type and severity of incontinence, medication, a pessary or other device, Botox, nerve stimulation, or surgery may also be considered.
Which doctor do you see for incontinence?
Talk to your primary care provider or OBGYN. Depending on your symptoms, you may be referred to a urogynecologist, who specializes in pelvic floor and bladder conditions, or a urologist. A pelvic floor physical therapist can also evaluate how pelvic floor muscle function may be contributing to leakage.
Is there a medication for incontinence in women?
Yes, medication can help with certain types of urinary incontinence, specifically urgency incontinence and overactive bladder. Options include medications that reduce unwanted bladder contractions or help the bladder store more urine. Medication isn’t appropriate for every type of leakage, so talk to your healthcare provider about the potential benefits and side effects.
Why do I pee when I cough or sneeze?
Leaking urine when you cough, sneeze, laugh, run, or lift is characteristic of stress urinary incontinence. It happens when increased pressure in your abdomen temporarily exceeds the support keeping the urethra closed.
Looking for pain relief? Check if your employer or health plan covers our program.
Join more than 1.2 million members and over 2,800 companies that trust Hinge Health to get relief.
Related articles
Suddenly running to the bathroom all the time? Dealing with leaks when you cough or sneeze? Low estrogen may be contributing to your bladder symptoms.
Read more
Learn about urinary incontinence during pregnancy, its causes, symptoms, and exercises to reduce leaks and improve bladder control.
Read more
Explore causes, symptoms, and treatments for mixed urinary incontinence, plus exercises that support better bladder control.
Read more
Discover causes and treatments for postpartum urinary incontinence, plus exercises and lifestyle tips for better bladder control.
Read more
Discover symptoms, causes, and treatments for interstitial cystitis/bladder pain in women, plus how exercise and lifestyle changes can offer relief.
Read more
Learn why stress incontinence causes urine leaks when you cough, sneeze, laugh, or exercise. Discover symptoms, causes, and treatment options.
Read moreReferences
- 1Cho, S. T., & Kim, K. H. (2021). Pelvic floor muscle exercise and training for coping with urinary incontinence. Journal of Exercise Rehabilitation, 17(6), 379–387. doi:10.12965/jer.2142666.333
- 2Definition & Facts for Bladder Control Problems (Urinary Incontinence) | NIDDK. (2021, July). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/urologic-diseases/bladder-control-problems/definition-facts
- 3Faiena, I., Patel, N., Parihar, J. S., Calabrese, M., & Tunuguntla, H. (2015). Conservative Management of Urinary Incontinence in Women. Reviews in urology, 17(3), 129–139.
- 4Kopańska, M., Torices, S., Czech, J., Koziara, W., Toborek, M., & Dobrek, Ł. (2020). Urinary incontinence in women: biofeedback as an innovative treatment method. Therapeutic advances in urology, 12, 1756287220934359. doi:10.1177/1756287220934359
- 5Markland, A. D., Richter, H. E., Fwu, C. W., Eggers, P., & Kusek, J. W. (2011). Prevalence and trends of urinary incontinence in adults in the United States, 2001 to 2008. The Journal of urology, 186(2), 589–593. doi:10.1016/j.juro.2011.03.114
- 6Patel, U. J., Godecker, A. L., Giles, D. L., & Brown, H. W. (2022). Updated Prevalence of Urinary Incontinence in Women: 2015–2018 National Population-Based Survey Data. Female Pelvic Medicine & Reconstructive Surgery, 28(4), 181–187. doi:10.1097/spv.0000000000001127
- 7Urodynamic testing | NIDDK. (2019, May 26). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diagnostic-tests/urodynamic-testing
- 8Subak, L. L., Quesenberry, C. P., Posner, S. F., Cattolica, E., & Soghikian, K. (2002). The effect of behavioral therapy on urinary incontinence: A randomized controlled trial. Obstetrics & Gynecology, 100(1), 72–78. doi:10.1016/s0029-7844(02)01993-2
- 9Todhunter-Brown, A., Hazelton, C., Campbell, P., Elders, A., Hagen, S., & McClurg, D. (2022). Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. The Cochrane database of systematic reviews, 9(9), CD012337. doi:10.1002/14651858.CD012337.pub2
- 10NHS Choices. (2019). Surgery and procedures - urinary incontinence. NHS. https://www.nhs.uk/conditions/urinary-incontinence/surgery/