Urinary Incontinence in Older Women: Common, But Not Normal

If you’ve ever crossed your legs before sneezing, planned your day around bathroom access, or stopped doing workouts you love because of leaking, you are not alone.

Urinary incontinence becomes increasingly common as women get older, especially after pregnancy, childbirth, menopause, or years of high-impact activity. But common does not mean normal.

At Summit Pelvic Health, we hear this all the time:

“I thought this was just part of aging.”

“I assumed this happened to everyone after kids.”

“I didn’t know there was actually treatment for this.”

The good news? There are effective, conservative ways to improve bladder control and pelvic floor function.

What Is Urinary Incontinence?

Urinary incontinence is the involuntary leaking of urine. This can look like:

• Leaking when coughing, sneezing, or laughing

• Urgency where you barely make it to the bathroom

• Frequent bathroom trips “just in case”

• Waking multiple times overnight to pee

• Avoiding exercise or travel because of bladder concerns

Pregnancy and childbirth can absolutely contribute to these symptoms, but leaking years later is not something you simply have to accept.

Other Symptoms That Often Go Along With Leaking

Many women are surprised to learn urinary leaking is often connected to other pelvic floor symptoms, including:

• Pelvic heaviness or pressure

• Pain with intercourse

• Constipation or straining

• Low back or hip pain

• Difficulty fully emptying the bladder

• Core weakness

• Strong urinary urgency

• Avoiding activities because of symptoms

These symptoms are more connected than most people realize.

Why Does It Happen?

Urinary leaking is rarely caused by just “weak muscles.” It can also be influenced by pelvic floor tension or overactivity, breath holding during lifting or exercise, hormonal changes during menopause, chronic constipation, poor pressure management, core and hip weakness, and scar tissue from surgeries or childbirth.

This is why random kegels from the internet are often not enough.

Simple Things That May Help

While treatment should always be individualized, small changes can sometimes make a big difference.

1. Stop “Just in Case” Peeing - Frequent preventative bathroom trips can train your bladder to signal urgency more often.

2. Exhale During Effort - Holding your breath increases pressure onto the pelvic floor. Try breathing out when lifting, standing up, or exerting effort.

3. Address Constipation - Chronic straining places added pressure on the pelvic floor and bladder system.

4. Strengthen the Whole System - Your pelvic floor works together with your diaphragm, core, hips, and glutes, not in isolation.

Pelvic Floor Physical Therapy Can Help

Pelvic floor physical therapy is one of the most effective conservative treatments for urinary incontinence.

At Summit Pelvic Health, treatment may include:

• Pelvic floor assessment

• Bladder retraining

• Breathing and pressure management strategies

• Core and hip strengthening

• Hands-on treatment

• Return-to-exercise guidance

• Education specific to your symptoms and lifestyle

Most importantly, you receive hour-long, one-on-one care with a Doctor of Physical Therapy focused entirely on pelvic health.

You Do Not Have to “Just Live With It”

Leaking urine may be common, but it is not something you simply have to accept as your new normal.

You deserve to feel confident hiking, skiing, lifting, traveling, laughing hard, and living your life without constantly thinking about where the nearest bathroom is.

Summit Pelvic Health provides one-on-one pelvic floor physical therapy in Frisco, CO for urinary leaking, pregnancy and postpartum recovery, pelvic pain, bowel and bladder concerns, and return to activity.