Top 3 Things You Can Do If You Pee When You Sneeze

Top 3 Things You Can Do If You Pee When You Sneeze

Warrior Physical Therapy | Sarasota, Florida

You’re mid-laugh, mid-sneeze, or mid-jump—and then it happens: a little leak.

It’s common. It’s frustrating. And despite what you’ve been told, it’s not just “part of being a woman.” It’s a sign that your pelvic floor may need support—and the good news is, there’s so much you can do to improve it.

If you pee when you sneeze, you’re likely experiencing stress urinary incontinence—a pelvic floor condition where pressure on the bladder (from sneezing, coughing, running, etc.) causes involuntary urine leakage.

At Warrior Physical Therapy in Sarasota, Florida, I work with women every day to restore strength, coordination, and confidence in their bodies. Here are the top three things you can start doing right now if you’re dealing with bladder leaks.

1. Reconnect with Your Breath

Your breath is the foundation of pelvic floor health. When your diaphragm, core, and pelvic floor don’t work together properly, your body struggles to manage pressure (like the pressure that builds before a sneeze).

Try this:

• Practice 360° breathing: Inhale through your nose and let your rib cage expand in all directions—front, sides, and back.

• Your belly should gently rise, and your pelvic floor should drop.

• On the exhale, feel a gentle lift of your pelvic floor as you blow air out through pursed lips.

This deep core coordination is often the missing piece in healing leaking with sneezing, laughing, or jumping.

2. Time It Right

Doing kegels randomly isn’t the solution. The real magic is in the timing—learning how to engage your pelvic floor just before pressure builds.

This is known as the “knack.”

Try this:

• Before you sneeze, exhale and gently lift your pelvic floor (as if you're picking up a small marble or stopping gas).

• Over time, this becomes a natural reflex again—helping prevent bladder leakage when you cough, sneeze, or lift.

3. See a Pelvic Floor Physical Therapist

If you’ve been trying things on your own and still dealing with leaks, it’s time for a personalized approach.

At Warrior Physical Therapy in Sarasota, I offer 1:1 pelvic floor evaluations and tailored treatment plans to help you:

• Identify whether your pelvic floor needs strengthening or relaxation

• Improve coordination with core and breathing muscles

• Address any postpartum changes, scar tissue, or hormonal influences

• Rebuild trust in your body—so you can sneeze without second guessing

You Don’t Have to Live With Leaks

Urine leakage with sneezing isn’t something you have to “just deal with.” Whether it’s postpartum, due to hormone shifts, or simply a sign your body needs some TLC, pelvic floor therapy works.

Located in Sarasota, Florida, I work with women in all stages of life to restore function and confidence through expert pelvic floor care.

Ready to take the first step?

Schedule a pelvic floor assessment today or contact me to learn more about how we can work together.