Do Kegel exercises regularly
Practice pelvic floor muscle contractions
Perform bridge exercises
Try squats with proper form
Do pelvic tilts
Use core-strengthening exercises
Maintain a healthy body weight
Avoid straining during bowel movements
Treat chronic constipation
Avoid heavy lifting when possible
Use proper lifting technique
Stay physically active
Practice diaphragmatic breathing
Improve posture
Quit smoking
Limit chronic coughing triggers
Increase fiber and water intake
Seek pelvic floor physical therapy if needed