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, and is estimated to affect up to 37% of Aussie women and 13% of men. 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!
Despite LBL being such a common problem, unfortunately, there is still a lot of stigma surrounding it that results in people suffering in silence. A massive 70% of people with urinary leakage choose not to seek advice and treatment - that’s something we believe absolutely needs to change! The more we talk about LBL, the closer we can get to stamping out the taboo and encouraging people to seek treatment if they need it. There is almost always something that can be done to help those struggling with LBL.
What is Light Bladder Leakage?
Light bladder leakage is a form of urinary incontinence, whereby you experience involuntary leaking of urine from the bladder. It can happen when you sneeze or laugh, during exercise or other movement or even if you are experiencing a strong urge to pee - you know, the one that comes when you hear a trickling tap or when you’re unlocking your front door!
There are many different Types and Grades of Incontinence, including stress, urge, mixed and special forms of incontinence.
What Causes LBL?
Light bladder leakage can affect people of all ages, shapes, sizes and levels of health. However, there are certain conditions and life events that can increase your chances of experiencing LBL including:
- Pregnancy and childbirth
- Menopause
- Being overweight or obese
- Health conditions such as arthritis, multiple sclerosis, diabetes, heart disease, stroke, prostate issues and urinary tract infections
- Hysterectomy (where all or part of the uterus and/or ovaries are removed) or prostatectomy (where all or part of the prostate is removed)
- Certain medications
- An overactive bladder
A weakened pelvic floor is one of the biggest contributing factors when it comes to stress incontinence. The pelvic floor is a group of muscles that support the pelvic organs and keep them functioning as they should. Pregnancy, childbirth, obesity, living a sedentary lifestyle, ageing and even constipation can all weaken the pelvic floor. It’s important to practice pelvic floor strengthening exercises throughout all ages and stages of your life to keep these muscles strong and reduce the risk of experiencing LBL. If you’re not already doing Kegels, now is the best time to start!
Treating 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.
Disposable pads or reusable cloth pads are a great, eco-friendly option for absorbing any bladder leaks, as are absorbent leak-proof underwear. Carry an extra pad and pair of undies with a wet bag or zip-lock bag just in case you need to change throughout the day.
Planning is important if you deal with a weak bladder or LBL. Notice the amount of time your body needs between drinking water and needing to use the toilet so that you can plan bathroom access or trips.
How to cope with LBL every day
Strengthening the pelvic floor
This is best done slowly, and you will likely start to notice results within a few months. Kegel exercises can be done with or without the aid of pelvic floor trainers or exercises. See our Guide to Choosing Kegel Trainers and Exercisers. for a more in-depth expiation of the types of trainers.
Kegel trainers fall into a few main categories;
Electronic pelvic floor trainers
Weighted Devices
Yoni Eggs
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.
Pantyliners
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
Avoid triggers and 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.
In conclusion...
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. Avoid triggers where possible and start an exercise routine to build back strength over time. If you don't see any improvement in pelvic floor tone when talk to a doctor.
Further Reading
Continence Foundation of Australia
Association of Women’s Health, Obstetric and Neonatal Nurses
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for accurate diagnosis and appropriate treatment.
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