Women with stress incontinence face a variety of problems in their daily lives. Biofeedback offers an effective way to alleviate these symptoms.
Processes are happening in our bodies around the clock that we don't really consciously perceive. Biofeedback is designed to help you perceive certain signals and influence processes. But how exactly does it work?
What is the biofeedback principle?
The biofeedback principle is a scientifically researched method from behavioral medicine. It teaches you to perceive unconscious states and processes in your body. By becoming aware of these bodily processes, you can learn to control them in a targeted manner. This can help with incontinence, chronic pain, and mental illnesses, for example.
The biofeedback principle refers to the method in which processes in the body (for example, muscle tension) are made visible using technical devices in order to consciously perceive them and influence them in a targeted manner.
Biofeedback for the treatment of stress incontinence
In the case of incontinence, the biofeedback principle is used to achieve better control over the pelvic floor muscles. Bladder weakness is a major burden for those affected, regardless of whether it is urinary or fecal incontinence. Biofeedback can be a promising and effective method for treating these problems. And for this, it is important to understand how the pelvic floor muscles work.
Like all muscles, the anal and bladder sphincters can be strengthened, improving their functionality. However, to train your pelvic floor muscles specifically, you first need to be able to perceive them. After all, the sphincters usually work largely unconsciously—automatically, so to speak. If this no longer works "automatically" for you, you can achieve this with aids and targeted training.
The ELANEE Phase I Active Pelvic Floor Training Aids are a set of four different weights. They allow you to actively train your pelvic floor using the biofeedback principle.
The biofeedback principle is based on the cone sliding out of the vagina under its own weight. Your pelvic floor muscles react reflexively by contracting, trying to hold the weight (or rather, not lose it). These repeated, active contractions ensure muscle building – just like training with dumbbells.
The set has four different weights so you can intensify your workout. Once you can hold the lightest cone without difficulty, increase the training weight. This allows you to build muscle strength from the lightest to the heaviest weight. Intensive and regular exercise sessions with the pelvic floor training aids are beneficial for women of all ages. It can help you resolve bladder weakness (due to stress and strain incontinence) or prevent incontinence. Muscle training is especially important during menopause.
Once you've successfully strengthened your pelvic floor, it's important to stay on track to maintain your progress. Use the Pelvic Floor Training Aid Phase II to prevent your muscles from weakening again.
Exercises with biofeedback
Typically, a gynecologist or other medical professional (e.g., a midwife or physiotherapist) can also perform biofeedback. This involves using small, portable devices that measure your physical reactions and visualize them through acoustic or visual signals or electrical impulses. This way, you become aware of when and how your body reacts, and you learn to interpret the signals. If medically necessary, this can be very helpful.
If you want to train your pelvic floor to relieve symptoms such as stress incontinence, you can also create your own biofeedback and use it to build muscle. Here are some exercises and tips on how you can benefit from this method:
Exercise without training aid
After you have learned to perceive your pelvic floor and feel the muscles, you can, in addition to training with cones, also perform a simple exercise without any additional training aid.
You can easily incorporate this exercise into your daily work routine: Stand up and tighten your pelvic floor muscles as you inhale. Relax as you exhale. Once you've developed a good feel for this, walk a few steps and repeat the tightening and relaxing movements in time with your breathing. This way, you can practice without anyone noticing, for example, on your way to the coffee machine.
Two exercises while lying down
The Pilates ring is a device that allows you to train your pelvic floor, abdominal muscles, and back. It also improves your coordination and balance.
In the first exercise , lie on your back with your feet hip-width apart and place the Pilates ring between your bent legs. Take a deep breath. Lift your head, shoulders, and arms slightly off the floor. Gently squeeze the ring until the Pilates ring forms an "egg shape." Breathe in and out slowly at 5-second intervals while quickly moving your arms up and down 100 times.
In the second exercise , lie on your side with your head resting on your outstretched arm. Now place your other hand in front of your chest to stabilize your body. Next, place the Pilates ring between your outstretched legs, just above your ankles. Exhale and push your upper leg toward your lower leg for three seconds. Slowly release the tension. Now it's the lower leg's turn. Repeat this exercise five to eight times per side.
Two exercises while sitting
The seat cushion is perfect for anyone who wants to train their pelvic floor muscles and promote healthy posture. And the best part: It's also great for unstable sitting!
For the first exercise, it's best to place the cushion on a chair and sit on it. Now change your sitting position 10 times: Start with a slight arch in your back by tilting your hips forward. Next, tilt your hips back again, forming a hunchback, similar to a cat's pose. Do this exercise three times, but allow yourself a one-minute rest between each one.
The second exercise is a bit more challenging: Sit on the floor with the seat cushion and support yourself with both arms behind your back. Now, place the soles of your feet on the floor and raise your legs about 20 cm in the air. Keep your torso and back straight and stable. Now perform this exercise as if you were sitting down on a chair. Then lower your legs and take a 5-second break. Repeat this exercise at least 10 times.
Always seek medical advice
Important note: This article contains only general information and should not be used for self-diagnosis or treatment. It is not a substitute for a consultation with a doctor.
There is no specific "biofeedback device." Rather, there are various techniques designed to help you (re)become aware of various bodily processes. Which one is used depends on the individual's symptoms. In many cases, sensors are attached to the body or probes are inserted into the body. These measure, for example, muscle tension or sweat gland activity. The sensors display the measured values directly on a screen (e.g., on a smartphone or an EMS device). This allows for better recording of the current status and improvements.
Biofeedback helps you identify which reflex-like processes occur in your body incidentally or in the background. Your muscles, which are responsible for a wide variety of bodily processes, move around the clock. Through targeted training, you can learn to control these areas. This can alleviate symptoms such as incontinence, back pain, or even headaches. Some people don't want to take medication and prefer the biofeedback method because it has no side effects.
Many women don't feel their pelvic floor properly (due to a variety of reasons) and are therefore unable to activate or even control it effectively. Some men also struggle with this problem. The goal of pelvic floor training with biofeedback, for example, is to treat existing pelvic floor weakness and the resulting symptoms such as difficulty urinating or involuntary urine loss. Organ prolapse in the pelvic floor, which occurs primarily after childbirth or due to weak connective tissue, can also be prevented through targeted training. In men, training can also lead to improved potency.
A weakened pelvic floor often leads to bladder weakness. Biofeedback specifically trains the pelvic floor muscles. This can reduce or even completely eliminate the symptoms of incontinence.
Biofeedback helps with mental and psychosomatic illnesses as well as purely physical ailments. Examples of common biofeedback applications include:
- Incontinence of urine and bowel movements
- migraine
- Irritable bowel syndrome
- chronic back pain
- epilepsy
- constipation
- Muscle tension
- Sleep disorders
- Tension headaches
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