The aim is gradually to lengthen the time you can hold on, over a period of 6-8 weeks. Most women with this problem can hold on only seconds or minutes when they have the urge to go. During that time they are constantly aware of the urgent messages coming from their bladder.

The Defer Tactics

• Clitoral Pressure
  Obviously socially restricting, so pick your timing carefully. By putting firm finger/hand pressure over the clitoris, the sensation of “needing to go” can be stopped.
  
  
• Perineal Pressure
  By applying pressure to the perineum, the area between the vagina and the anus, you can suppress bladder sensation. Small children do this by crossing their legs and holding onto themselves. You could do this by crossing your legs, sitting on the edge of a chair, the corner of a desk, or your heel.
  
  
• Toe Curling
  Can be done anywhere, anytime! Curl your toes downwards as if you were making a fist. Hold this position for as long as the bladder is feeling urgent.
  
  
• Calf Stretches
  Can be done in sitting, standing or lying, so suitable for most situations.
  
  
• Sacral Tapping
  Tap, rub or press over the sacrum, the solid triangular one at the base of your spine.
  
  
• Top Lip Pressure
  Put finger pressure along your top lip, at the junction of your nose and lip, as if you were attempting to stifle a sneeze.
  
  
• Tummy Hollowing
  Draw in your lower tummy from below your belly button. This should be done with a pelvic floor tightening and held for as long as the bladder sensation remains. Don’t hold your breath!
  
  
• Controlled Walking
  Don’t run to the toilet – it will stimulate your bladder further. Walk slowly, concentrating on the sensation coming from your feet, and combining it with your relaxed breathing.
  
  

Fiona is a Physiotherapist with a postgraduate degree in ‘Women’s Health and Continence’. She has now had many years experience treating a range of women’s health issues including incontinence, prolapse, annoying bladder issues such as frequency or urgency, painful intercourse an painful vaginal scar tissue following childbirth or surgery. She also treats male incontinence issues following prostate surgery.

Charlotte is a Physiotherapist with a post graduate in "Women’s Health and Continence".

Clients who attend BodyWise receive help in all aspects of pelvic floor dysfunction. They may be suffering from bladder or bowel problems, prolapse problems, back pain (with which pelvic floor has a close association) or in the case of children, may be persistent bed wetters, have giggle incontinence or be experiencing difficulty in toilet training.

All clients receive thorough assessment, including real time ultrasound, to identify correct muscle action. Individual treatment programmes are established, which can largely be completed at home, with follow-up as necessary within the practice.