Do Kegel exercises by tightening the pelvic floor muscles for 3–5 seconds, then relaxing for 3–5 seconds

Repeat Kegels in sets of 10, several times a day

Practice quick pelvic floor contractions by squeezing and releasing rapidly

Breathe normally while exercising; do not hold your breath

Engage the pelvic floor before coughing, sneezing, lifting, or laughing

Avoid straining during bowel movements

Maintain a healthy body weight

Treat constipation with fiber, fluids, and regular bowel habits

Limit heavy lifting or use proper lifting technique

Strengthen core and glute muscles with safe exercises

Practice pelvic floor relaxation as well as contraction

Stay physically active with low-impact exercise

Avoid excessive caffeine and bladder irritants if they worsen symptoms

Use biofeedback or pelvic floor physical therapy if needed

Stop and seek medical advice if exercises cause pain or symptoms worsen