Pelvic muscles can bear strong exercises and doing yoga for UTI will strengthen the pelvic floor muscles, which can reduce the chance of repeated infections, mainly in females. This is to prevent such conditions that may lead to the formation of kidney stones, sepsis, and other diseases related to the urinary tract.
How does physical activity influence urinary health?
Physical activity plays an important role in maintaining urinary health for humans. Exercises such as the Kegel exercise specifically target the pelvic floor muscles, support the bladder, and reduce the risk of urinary incontinence, especially in women.
Regular exercise encourages a healthy weight and reduces the chance of suffering from stress incontinence. Regular physical activity enhances our immune function, helping us to reduce the risk of infections, like UTIs. There is an enhancement of overall blood circulation through exercising. Good circulation supports the health of urinary organs such as the bladder and kidney in proper functioning.
Furthermore, hygiene is important when dealing with UTIs. Good hygiene like wiping in the right direction, drinking enough fluids, urinating after sex, etc. can lower the chances of UTI aside from exercising. Not to forget, it is also of great importance to know about the symptoms and alert your doctor at the first sign.
What yoga poses are beneficial for the urinary tract?
Yoga and exercises support urinary tract function by strengthening the pelvic floor muscles. It boosts the overall urinary tract health and reduces the occurrence of urinary tract infections. Dr Ayush Chandra, Diabetologist and Yoga Trainer, Founder and Director, Nivaran Health, Delhi NCR suggests these specific yoga poses that can support urinary health:
Squatting pose (malasana)
Tones the muscles of the pelvic floor and prevents recurrent UTIs, which can sometimes alert to something serious. It strengthens the muscles of the pelvic floor. It also strengthens the pelvic floor, which, in turn, reduces the problem of urinary incontinence. It prevents constipation too.
Mountain pose (tadasana)
Although simple, this pose is brilliant for improving posture and alignment, which indirectly tends to work towards bladder health. Proper posture eliminates that extra pressure on the bladder and helps the functions of the pelvic organs.
Child’s pose (balasana)
This is the gentle stretch on the back and pelvic floor. It tends to release tension in the bladder area which ultimately deepens relaxation. Stressed people may find it very useful because genito-urinary problems tend to worsen urinary incontinence.
Seated forward bend (paschimottanasana)
Forward bends stimulate both the bladder and kidneys while stretching the back and hamstrings. It helps improve circulation to and from this area and thus works in favour of good urinary health.
Cat-cow stretch (Marjaryasana-Bitilasana)
The dynamic movement does much to awaken the spine and open the abdomen, which is great for flexibility and pelvic circulation. Improved circulation also helps the bladder and can also work to help relieve tension.
Chair pose or utkatasana
This yoga pose strengthens the muscles of the pelvic floor, the muscles which in turn help the digestive system. More robust pelvic muscles will also support bladder control as well as overall urinary health.
How can exercise help in reducing UTI recurrence?
UTIs are extremely common— about 60% of women will get a UTI at some point in their lives and of that 60%, approximately 40% will have another. Common tips to mitigate the risk of UTI are as follows:
- Stay hydrated with 2-3 litre of water every day
- Empty your bladder often
- Clean yourself from front to back when going to the restroom
- Select breathable undergarments and choose a birth control pill with the advice of a doctor.
- Also cleaning of genitals after and before sex is a must.
Dr Chandra states, “Regular exercise helps boost the immune system, making the body more effective at fighting infections, including UTIs. Physical activity also promotes better circulation, which can help flush out bacteria from the urinary tract. Pelvic floor exercises, such as Kegels, specifically target the muscles that support the bladder and urinary tract. Strengthening these muscles can help prevent and manage incontinence, providing better control over urination and reducing the risk of leaks.”
In conclusion, doing exercises that strengthen the pelvic floor muscles can boost muscle strength, ultimately improving bladder function and reducing leakage risk. Yoga for UTI such as malasana, mountain pose, chair pose, child’s pose, cat-cow pose etc. targets the pelvic muscles. They help improve the overall bladder strength and urinary tract health, reducing the risk of urinary incontinence and recurrent UTIs.
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