Leaking When You Laugh, Sneeze, or Exercise? You’re Not Alone

It’s one of those things we rarely talk about, but many women experience it. Whether it’s a few drops during a workout or more frequent urges you can’t quite control, incontinence is surprisingly common—and thankfully, treatable.

I first noticed it after having my second child. At first, I brushed it off as “normal,” but the truth is: you don’t have to live with it. Understanding what’s going on in your body is the first step to getting back control.

Why Incontinence Happens (And Why It’s More Common Than You Think)

Urinary incontinence affects millions of women, especially after childbirth, menopause, or major hormonal shifts. It can stem from weakened pelvic floor muscles, nerve damage, certain medications, or even chronic coughing. Age is a factor, but it’s not the only one—and it doesn’t mean you just have to “deal with it.”

You might have wondered if you’re the only one, or if it’s too late to do anything about it. The truth? There’s a range of solutions, and most people see improvement with the right support.

The 3 Most Common Types of Incontinence

Stress incontinence occurs when pressure on your bladder—like from laughing, lifting, or sneezing—causes leakage. Urge incontinence (sometimes called overactive bladder) is when you feel a sudden, strong need to go, but can’t always hold it. Mixed incontinence is a combination of both.

Each type has different triggers and treatments, which is why a personalized approach matters. What works for one woman may not be the solution for another.

How to Manage and Treat Incontinence

Start with strengthening the pelvic floor. Kegels and other targeted exercises help build the muscles that support your bladder. Avoid bladder irritants like caffeine, alcohol, and spicy foods that can make symptoms worse.

Bladder training is another simple but effective technique—this involves gradually increasing the time between bathroom visits to retrain your brain-body connection. Wearing absorbent, discreet underwear can give you peace of mind while you work on a long-term plan.

In some cases, physical therapy, medications, or medical procedures may be recommended. The key is to start with a conversation—your doctor or pelvic health specialist can guide you through options based on your symptoms and lifestyle.

Ready to Regain Confidence and Control?

Subscribe to our newsletter for incontinence support tips, expert-backed treatment guides, and real stories from women managing life with strength and dignity.

Newsletter

Subscribe to our health and wellness newsletter where we share healthy living tips, news, and wellness ideas.