How to Stop Peeing When I Sneeze

You're definitely not the only woman if you cross your legs every time you're about to reach for a tissue.

If you pee when you sneeze, you may have stress incontinence—a condition that causes embarrassment, frustration and ruined outfits across America.

More than 1 in 3 American women struggle with stress incontinence, which occurs with high-impact activities like sneezing, coughing, jumping and exercising.

But just because peeing when you sneeze is common doesn't mean you're doomed for every cold and allergy season to come.

Stress incontinence can be resolved, and it doesn't take surgery or medication.

Most women can overcome sneeze-peeing through exercises for the pelvic floor, the group of muscles in your pelvis that support key organs like your bladder.

Vagercise, the pelvic floor exercise and education online course taught by pelvic floor physical therapists, can help you regain control and confidence. In as little as 5 minutes a day, you can learn about lifestyle habits and follow exercise routines that will help you stop peeing when you sneeze.

In this post, we'll explain why you pee when you sneeze and how pelvic floor exercise can help you stay dry.

What is Stress Incontinence?

A sneeze adds a ton of sudden pressure inside your abdomen that pushes down on your pelvic floor muscles.

When your muscles are strong and healthy, they can keep your urethra closed, even during increased abdominal pressure. But muscles that are dysfunctional—either because they're too weak or too tight—let the urethra open and urine escape.

To imagine the function of your pelvic floor muscles, think of a garden hose. To stop water running from the hose, you can step on it. 

But if you don’t apply enough pressure, or if you’re not stepping on it the right way, it’s still going to leak.

Get a visual understanding of what happens when you pee while sneezing in the stress incontinence animation below.

Why Does Stress Incontinence Happen?

Stress incontinence often begins when the pelvic floor muscles become too weak to do their job.

Common causes of pelvic floor weakness include:

• Pregnancy and childbirth: The extra weight, hormonal changes, and physical strain can stretch and weaken the pelvic floor muscles.
• Menopause: As women enter perimenopause and menopause, the decline in estrogen can cause vaginal tissues to become thin and dry. And muscles naturally lose strength and elasticity with age.
• Obesity: Carrying extra weight increases pressure on the bladder.
• Chronic coughing: Conditions like asthma or smoking can also stress the pelvic floor.

But pelvic floor weakness is not the only reason women lose control of their bladders.

Peeing when you sneeze can also be caused by pelvic floor tension, which can develop after the trauma of pregnancy and childbirth or the hormonal changes of menopause.

If your muscles are stuck in a state of tension, they won't be able to contract around the urethra with enough force or speed to stop the urine from escaping.

Tips to Stop Peeing When You Sneeze

You don't have to accept that you're going to pee every time you sneeze.

Pelvic floor exercise is the best way to resolve stress incontinence.

But while you're working on your pelvic floor fitness, you can also follow these tips to stop bladder leaks.

See these tips in action—and learn more actionable strategies for managing bladder leaks—in Vagercise educational classes including Leaks with Sneezing, Leaks with Lifting, Leaks with Jumping and more.

1. Kegel in advance

The Kegel is the hallmark exercise for pelvic floor strengthening, involving a squeeze and lift around the vaginal and rectal openings.

Your body will eventually remember to do a Kegel when you sneeze or cough, but you can help build that connection by contracting your muscles in advance. 

As soon as you feel a sneeze coming on, start the Kegel, and hold the squeeze until you're done.

2. Sit down and lean forward

Try to take a seat as you’re sneezing or coughing and lean forward. 

Leaning forward helps you manage pressure in your abdomen with better pelvic alignment.

Sitting adds support to your perineum and helps your muscles keep your urethra closed.

3. Put pressure on your perineum

If your instinct is to cross your legs or hold your crotch when you’re about to sneeze, that actually works.

Adding pressure to your perineum helps support your pelvic floor.

It also serves as tactile feedback, reminding your mind and body to activate your muscles.

You won’t want to sneeze with your legs crossed forever, but doing so can be helpful while you’re practicing.

Exercises to Help You Stop Peeing When You Sneeze

Exercises for your pelvic floor—along with the muscles that support your pelvis, like your core and hips—can help you regain control of your bladder.

The Vagercise online course features more than 12 hours of on-demand video classes, taught by pelvic floor physical therapists sharing the same techniques they use to treat patients in their clinics.

Kegels are one of the main strengthening exercises that can help you overcome incontinence.

But Vagercise includes far more than Kegels. The program includes exercises to both strengthen and release tension in the pelvic floor, including:

• Pelvic Floor Strength: You’ll learn how to isolate and strengthen the right muscles, with exercises that go beyond traditional Kegels.
• Core Strength: Classes that strengthen your abs, hips and glutes help stabilize your pelvis, further enhancing bladder control.
• Pelvic Floor Yoga and Relaxation: Ease tension and improve muscle function with yoga and stretching poses specifically designed for incontinence and other pelvic floor issues.

Vagercise also includes a series of 5-minute education classes that equip you with the knowledge you need to resolve stress incontinence. Classes include:

• Leaks with Sneezing: Learn specific techniques for your posture, Kegel timing and breath that will help you stay dry next time you sneeze.
• Pelvic Floor Assessment: Follow a PT as she guides you through ways to determine whether your bladder leaks are caused by pelvic floor weakness or tension.
• Breathing Essentials: Learn how to coordinate your breathing with your pelvic floor movement to improve muscle engagement.

Check out a preview of the Vagercise course below.

Vagercise is more accessible and affordable than other solutions for pelvic floor rehabilitation.

The course costs less than half of a typical physical therapy regimen, and you can choose from more than 65 classes that fit your symptoms and your schedule.

By committing as little as 5 minutes a day, you’ll start seeing benefits like:

• Reduced leaks: Say goodbye to embarrassing moments during sneezes, laughs, or jumps.
• Improved posture and core strength: Strong pelvic floor muscles support your entire body, making you feel more balanced and less prone to injury.
• Enhanced sexual health: Strengthening your pelvic floor can also improve sensation and satisfaction in the bedroom.

If stress incontinence has been holding you back, it’s time to take control.

Whether you’re a new mom, approaching menopause, or just tired of the leaks, Vagercise can help you restore your pelvic floor—so you can stop worrying about peeing your pants.

Ready to start your journey to a healthier pelvic floor? Start Vagercising today and get back to living leak-free!