Bladder problems are among the most common — yet least discussed — health conditions in the UK. Approximately 1 in 3 women and 1 in 10 men experience urinary incontinence, and overactive bladder affects 17% of adults. These conditions profoundly affect quality of life, relationships and confidence, yet fewer than half of those affected ever seek help.

Types of Urinary Incontinence

Stress incontinence — leakage triggered by physical exertion that increases intra-abdominal pressure: coughing, sneezing, laughing, jumping. Caused by a weakened urethral sphincter or weakened pelvic floor muscles. The most common type in women, particularly after childbirth or post-menopausally. Urge incontinence — a sudden, strong urge to urinate that arrives before you can reach a toilet. Caused by involuntary bladder contractions (overactive bladder). Can be triggered by running water, cold, or arriving home. More common in older adults. Mixed incontinence — elements of both. Very common. Overflow incontinence — incomplete bladder emptying leading to overflow; more common in men with prostate enlargement.

Pelvic Floor Exercises: The Most Important Intervention

Pelvic floor muscle training (PFMT) — Kegel exercises — is the first-line treatment for stress incontinence and is also effective for urge incontinence. The pelvic floor muscles form a hammock supporting the bladder, uterus and bowel; strengthening them improves continence by better supporting the urethra. Correct technique: identify the right muscles by trying to stop urination midstream (don’t do this regularly as it disrupts normal bladder function — it’s just for identification). Squeeze, lift and hold for up to 10 seconds, then completely relax. Repeat 8–12 times, 3 times per day. Results take 3–6 months of consistent practice. Squeezy, a free NHS-approved app, provides guided PFMT programmes.

Bladder Training for Urgency

Bladder training resets the threshold at which the bladder signals an urge to void. Begin by noting your current average time between urinations. Then gradually increase the interval by 15 minutes per week. When urgency strikes, use urge suppression techniques (quickly contract pelvic floor muscles, distract with mental tasks, don’t rush to the toilet — hurrying increases urgency) until you can wait for your scheduled time. Progress is steady over 6–12 weeks.

OTC Products for Bladder Control

Absorbent products (continence pads, pants, bed protection) provide dignity and confidence while working on underlying treatments. Specialist continence products are designed specifically for urine (sanitary pads are not adequate — they’re designed for blood, not urine, and don’t contain odour). Pelvic floor toners and biofeedback devices are available OTC. Magnesium hydroxide 470mg and Vitamin D — a clinical trial found this combination reduced OAB symptoms; a niche but interesting option. Cranberry supplements — well-evidenced for UTI prevention; limited evidence for incontinence itself.

Browse Bladder Issues products at Huncoat Pharmacy. Related: Intimate Health Guide.

At Huncoat Pharmacy: Pharmacy First UTI service, Browse bladder health products.