One way to keep the urinary bladder in place is by strengthening the muscles of the pelvic floor.

The pelvis is the area between your two hip bones. The two sides of the pelvis are fused together at a point called the symphysis pubis. This area houses the pelvic organs: your bladder and female reproductive organs, as well as your rectum.

The muscles that firmly hold these organs in place can be challenged when you get pregnant. Everything is stretched, including them. They become weak. After childbirth, if the muscles are not actively strengthened, it can lead to issues as a woman ages.

With age also comes menopause. The lack of hormones can lead to vaginal dryness, and also further weakening of these muscles. As a result, the bladder can bulge downward, causing problems for the urinary system and the rectum. Simply coughing can cause urinary incontinence.

When these openings fall in on each other, there are other repercussions. For one, you may have a less than satisfying sexual experience as a result. Your uterus could prolapse as well. The shifting of the structures in the pelvis can lead to abdominal and/or back pain.

Exercises to Strengthen Pelvic Floor Muscles

One way to prevent this from happening or to rectify weak pelvic floor muscles is to exercise them.

First, learn to identify the muscles in this area. You can do this in the privacy of your own bedroom or bathroom. Lie on the bed or the floor and place a finger or two in your vagina. Squeeze hard. If you can feel the muscles tightening around your fingers, then you are using your pelvic muscles.

The same goes for your rectum and anus. If you are squeezing and feel it in that area, then you are also using other pelvic muscles. Resist the urge to squeeze your stomach muscles. If you are feeling it in your abdominals, you don’t have the right area.

One of the best exercises for strength here is Kegel exercises. Women are told to perform these during pregnancy to help with the delivery. Continuing to perform them can help to tighten the pelvic muscles. If this is your first time, it can take about 8-12 weeks to see results.

How to Perform Kegel Exercises

Empty your bladder. Sit on a chair or lie down. Squeeze your pelvic floor muscles and hold for 5 to 10 seconds. Relax for the same amount of time and squeeze again. Repeat 10 times, three times a day.

As you perfect your technique, you can perform them at your desk, in the car and while standing at the stove. You will find easier ways to incorporate them into your daily routine.

To prevent your bladder from collapsing and leading to infections and discomfort, try Kegel exercises to strengthen pelvic floor muscles.

Cystitis refers to an inflammation of the bladder.  It is quite painful for anyone who has experienced it.  Cystitis can be caused by a bacteria or a chronic condition.

Cystitis occurs in the bladder.  When it is caused by bacteria, it is referred to more commonly as a urinary tract infection.  The bacteria are usually introduced into the body through the urethra, the opening from the bladder to the outside of the body.  In women, there is such a short distance between the bladder and the outside that it is easy for an infection to begin and then migrate there.

Cystitis can also be caused by products used on your body that cause a reaction and irritation.  This could be perfume soaps, birth control methods like spermicidal jellies, side effects of radiation therapy or using a bladder catheter for an extensive period of time.

Interstitial cystitis is not caused by a bacterium but is instead an inflammation of the bladder wall.  The wall of the bladder sustains repeated irritation and scarring, leaving it slightly stiff.  A stiff bladder has trouble contracting.  The condition is painful.  Those with interstitial cystitis often complain of symptoms similar to bacterial bladder infections except that no bacteria are present.

Symptoms of cystitis are easy to spot in teens and adults.  When urinating, there is a burning or stinging sensation.  The sudden and urgent need to urinate only produces small streams of urine because the bladder is not full.  Blood may be passed in the urine in some cases.

Fever is not uncommon with cystitis.  Also accompanying the fever is pain in the abdominal region and pressure in the pelvis.  Urine may smell foul when it is passed.

Bacterial cystitis is usually caused by E. coli.  E. coli is found in the digestive tract, specifically in the intestines.  It can be introduced into the urethra since it is a short distance away from the anal opening.  Sexual intercourse can also be a cause of bacterial cystitis.  Some bladder infections are nosocomial, meaning that they were acquired during a hospital stay or time spent in a nursing home.

The common treatment for any bacterial infection is antibiotics.  The length of treatment is determined by how early the cystitis was caught.  In some cases, a reoccurring bladder infection may be caused by strains of E. coli that are resistant to normal antibiotic treatments.

For interstitial cystitis, treatment may include drugs or surgery.  Medications can help with the problem of stiffness in the bladder and/or pain in the pelvis.  For serious cases, medication can be directly instilled into the bladder using a urethral catheter.

Cystitis doesn’t have to be caused by bacteria but that is the most common form.  Treating cystitis is similar to treating a urinary tract infection.  If left untreated, kidney infections can develop.

Have you ever had a urinary tract infection?  If so, then you know how painful and uncomfortable it can be.  When it comes to treating these types of infections, try a few natural remedies before reaching for prescription medications.

When you contract a urinary tract infection, see your doctor.  They will recommend treatment options for the infection.  Don’t be afraid to approach them with the question of using natural remedies.  If they say that it is okay, here are some of the treatments to try.

1. Cranberry juice. Cranberry juice has been a long-standing treatment for urinary tract infections.  A component of cranberries called proanthocyanins is believed to keep bacteria from infecting and inflaming the walls of the urinary system.  Since they can’t get a foothold, they are taken away by the urine as it passes through.  You can drink 100 percent cranberry juice (up to 3 cups a day) or use cranberry tablets.

2. Uva Ursi. This is an herb that has been known to kill bacteria.  The main compound in this herb is arbutin.  For it to work, the urine has to be alkaline.  Taking sodium bicarbonate before using this herb can increase the alkalinity.

3. Diuretic herbs. Diuretic herbs like dandelion leaves, parsley and hydrangea increase urine production.  The more urine that is present, the more likely the bacteria will be washed out of the body.  Other diuretic herbs are horsetail and marshmallow.

4. Try vitamin C. Vitamin C increases the strength of the immune system.  A stronger immune system can fight off invading bacteria.  Most vitamin C is obtained through the foods we eat, particularly citrus fruits.  It is better to get the vitamin C from food but supplementation may be in order.  Bacteria that cause urinary tract infections don’t flourish in acidic environments.  So, eat as much citrus as you can.

5. Water. Your body is made up mostly of water.  Water is needed to give the body an internal shower. Cells need water and so does your urinary system to flush out all of the impurities from your body.  Drinking a lot of water can help urinary tract infections from reoccurring.

There are other herbal remedies for urinary tract infections that you can also try.  Changing the environment where the bacteria thrive will kill them and stop the infection.

Before taking any herbal remedies or treating yourself, it is important to discuss your plans with a doctor.  Some herbs such as uva ursi are not recommended for pregnant or nursing women.  Herbs are treated like medicines.  They can have serious interactions with traditional medications.  Even with natural remedies, only a urinalysis will confirm that you are free of the bacteria that caused the condition.