收紧盆底肌肉，保持收缩五秒钟，然后放松五秒钟。连续尝试四五次。努力保持肌肉每次收缩 10 秒，在收缩之间放松 10 秒。
咖啡因会刺激膀胱，使失禁更加严重。
咖啡的作用最大，所以停止喝咖啡或改喝不含咖啡因的咖啡。
喜欢喝啤酒、葡萄酒和白酒吗？酒精是一种利尿剂，会让你更频繁地排尿。减少摄入量可能有助于缓解尿失禁症状。
举重会对盆底肌肉造成压力，因此请尽可能避免举重。
当您确实需要举起某物（例如抱起孩子或购物袋）时，请在举起前和举起过程中收紧骨盆底肌肉。
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