“I pee a little when I cough, sneeze, or laugh.”
“I have to go to the bathroom all the time.”
“I can’t fully empty my bladder.”
“I leak when I lift something heavy—or worse, when I work out.”
“I wake up multiple times a night just to pee.”
Sound familiar?
If you’ve ever said one (or all) of these things to a friend—or muttered them to yourself with a sigh—you’re far from alone. Bladder leaks and pelvic floor dysfunction are incredibly common in women… but that doesn’t mean they’re normal or something you just have to live with.
At Mitchell Holistic Health, we believe your bladder issues are not something to laugh off, cross your legs through, or silently suffer with. Whether you’re a new mom, a seasoned weightlifter, deep into menopause, or just sick of scanning for the nearest bathroom wherever you go, this guide is for you.
Let’s talk about what’s really going on—and how holistic pelvic floor therapy and functional medicine can help you reclaim your freedom from bladder leaks (and your wet leggings).
Understanding Bladder Leaks (Stress Incontinence)
Bladder leaks aren’t just about a little drip when you sneeze—it’s part of a bigger conversation around pelvic floor dysfunction, which can affect women of all ages and life stages.
For many, this starts with Stress Urinary Incontinence (SUI)—that classic “I pee a little when I cough, sneeze, laugh, or lift something heavy” scenario. It happens when physical pressure (stress) on the bladder exceeds the pelvic floor’s ability to hold everything in. Common culprits? Pregnancy, childbirth, chronic coughing, high-impact exercise, and aging muscles or tissues.
But bladder issues go beyond stress leakage. Many women experience Urge Urinary Incontinence (UUI)—a sudden, intense urge to pee, often with little warning or control. You might recognize this by the “key in the door” moment (getting home and immediately needing to go), hearing running water, or just passing by a bathroom and feeling like you have to pee right now.
Other urinary challenges might include:
- Difficulty starting or fully emptying the bladder
- An intermittent urine stream (it stops and starts while peeing)
- Pain or burning during urination, even when no infection is present
- Waking up multiple times per night to urinate
While bladder leaks and these other symptoms may seem like just “annoying quirks” of womanhood, they’re often signs that your pelvic floor muscles, nerves, or connective tissue need attention. These symptoms are common—but they don’t have to be permanent. Identifying the type of incontinence you’re dealing with is the first step in creating a truly effective treatment plan.
Why does this happen?
- Pregnancy & childbirth: Your pelvic floor takes a beating from carrying and delivering babies. Even if you had a “smooth” birth, the pelvic muscles and surrounding tissues are stretched, strained, and sometimes injured.
- Aging & hormonal changes: Estrogen naturally supports pelvic tissue strength, and its decline (especially during perimenopause and menopause) can contribute to leakage.
- Chronic stress & pressure: Constant coughing, heavy lifting, poor posture, and even constipation can chronically stress the pelvic floor.
- Nerve dysfunction: If the brain and pelvic floor muscles aren’t communicating properly, coordination goes out the window—cue leaks.
Functional Medicine + Pelvic Floor Physical Therapy = A Powerful Combo for Bladder Leaks
At our clinic, we take a whole woman approach to bladder leaks and any other condition. Pelvic floor therapy is amazing—but when paired with functional medicine, we get even better results. Why? Because your bladder doesn’t exist in a vacuum—it’s influenced by hormones, connective tissue integrity, inflammation, and even nervous system regulation.
What we assess:
- Hormones: Are low estrogen or cortisol imbalances playing a role?
- Connective tissue: Is your body lacking the collagen and nutrients needed for pelvic support?
- Neurological function: Is your brain sending the right messages to your pelvic muscles?
It’s not just about doing exercises—it’s about understanding your body’s why.
Beyond Kegels: What Real Recovery Looks Like through Pelvic Floor Physical Therapy
Kegels are often tossed out as the magical fix—but spoiler: they’re not for everyone. In fact, if your pelvic floor is too tight (yes, that’s a thing), doing Kegels might actually make your symptoms worse. Recovery involves a more holistic, coordinated plan:
Breath Work (Diaphragmatic Breathing)
Deep belly breathing helps release pelvic floor tension and retrains your core system to work in harmony.
Core and Hip Strengthening
Your pelvic floor is part of your deep core team—so when the hips or abdominals are weak or overactive, your pelvic floor tries to pick up the slack (and gets cranky). Rebalancing this system is crucial.
Toileting Posture and Bladder Habits
How you sit on the toilet, how often you go, and whether you’re straining all matter. We retrain your habits to support optimal bladder function—because “just in case” peeing 10 times a day is not helpful.
When to Seek Help (Hint: It’s Never “Too Early” or “Too Late”)
If you’re wondering when to talk to a pelvic floor physical therapist, the answer is: yesterday. But today works, too.
Symptoms that signal it’s time:
- Bladder Leaks during movement or laughter
- Frequent urge to pee (and rushing to the bathroom)
- Feeling like you can’t fully empty your bladder
- Pain or pressure “down there”
- Postpartum recovery that still feels “off” months or years later
You deserve a body that works with you—not against you.
What Does Pelvic Floor Physical Therapy Involve?
🔹 Assessment – Evaluating pelvic floor muscle strength, coordination, and mobility
🔹 Manual Therapy – Hands-on techniques to release tightness, improve mobility, or strengthen muscles
🔹 Exercise & Strengthening – Targeted movements to restore pelvic floor function
🔹 Neuromuscular Re-education – Helping patients learn how to properly engage or relax muscles
🔹 Education – Guidance on bladder/bowel habits, posture, breathing, and lifestyle adjustments
🔹 Pain Management – Techniques to reduce chronic pelvic pain and improve function
Leak-Free Living Is Possible
Being able to laugh without crossing your legs, jump on a trampoline with your kids, run, sneeze, or dance without scouting out the nearest bathroom…it’s possible.
This isn’t a fantasy—it’s what we help women reclaim every day through personalized pelvic floor physical therapy and functional medicine support.
Let’s ditch the liners, the embarrassment, and the shame. Let’s bring in strength, freedom, and confidence.
Your pelvic floor called. It’s ready to step up.
Want to start your own journey to a bladder leaks-free life? We’d love to support you here at Mitchell Holistic Health serving the Onalaska and La Crosse areas.
Book a pelvic floor consult or reach out with questions—we’re here to help you reclaim your freedom.
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FAQs: You Were Thinking It—We’re Answering It
1. Can I strengthen my pelvic floor even if I’m already in menopause?
Yes! Pelvic floor muscles respond well to targeted therapy at any age. Hormone changes might slow things down a bit, but with the right support, improvement is absolutely possible.
2. I’ve never had kids—why am I still experiencing bladder leaks?
Childbirth is a major factor, but not the only one. High-impact sports, chronic stress, poor posture, or genetics can all impact pelvic floor function.
3. Can pelvic floor issues affect digestion or bloating?
Yes! The pelvic floor is closely tied to your abdominal and digestive systems. Dysfunction can cause bloating, constipation, or the feeling of incomplete emptying.
4. Will my symptoms get worse if I don’t do anything?
They can. Like any muscle group, neglect or dysfunction often leads to compensation patterns, worsening symptoms, and even prolapse over time.
5. Do I need to stop exercising until I fix this?
Not necessarily! We’ll help you modify movement and strengthen safely so you don’t have to give up the activities you love. Movement is part of the solution—not the enemy.