Proven techniques to prevent bladder leaks when you sneeze, cough, or laugh—plus long-term solutions for lasting dryness.
Leaking when you sneeze is one of the most common—and most frustrating—symptoms of stress incontinence. That sudden pressure from a sneeze overwhelms weakened pelvic floor muscles, allowing urine to escape before you can stop it.
The good news: there are immediate techniques that work right now to prevent leaks, plus long-term strategies to strengthen your pelvic floor so sneezes stop causing problems entirely.
Success Rate: 70-80% when done correctly
How to do it:
Why it works: Pre-emptive pelvic floor contraction counteracts the downward pressure from the sneeze, keeping your urethra closed.
Practice tip: Practice the knack before every cough or sneeze until it becomes automatic. Within 2 weeks, you'll do it reflexively.
Success Rate: 60-70% (works best when sitting)
How to do it:
Why it works: Crossing legs creates physical pressure that helps support your pelvic floor and urethra from below.
Best for: Sitting situations (office, car, meetings) where quick leg crossing is easy.
Success Rate: 50-60%
How to do it:
Why it works: Bending forward changes the angle of pressure, directing it away from your bladder and urethra.
Best for: Standing situations where crossing legs isn't practical.
Success Rate: 80-90% (highest success rate)
How to do it:
Why it works: Dual protection—pelvic floor contraction from inside PLUS external physical support from crossed legs.
Best for: Severe leaks or situations where you absolutely cannot leak (meetings, events).
While the techniques above work immediately, they're temporary fixes. For lasting dryness, you need to strengthen the root cause: weak pelvic floor muscles.
Kegels are the gold standard for stress incontinence. When done correctly and consistently:
Learn proper technique in our comprehensive guide (link to pelvic floor exercises guide).
Pelvic floor exercises work best when combined with supplements that address ALL three root causes of bladder leaks:
FemiPro combines:
This multi-angle approach addresses weakness that exercises alone can't fix—especially hormone-related tissue thinning.
Excess weight creates constant downward pressure on your pelvic floor. Studies show:
Certain foods and drinks make leaks worse by irritating your bladder:
See our complete bladder-friendly foods guide.
Consult a healthcare provider if: