In addition to all the excitement, so many new experiences and challenges come with a new baby!. One challenge many mums face but rarely talk about is incontinence after pregnancy. Taking time for self-care and focusing on strengthening your pelvic floor can make a real difference. Find out why incontinence after childbirth happens and how you can manage it so you can focus on what matters most to you.
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What is urinary incontinence?
Urinary incontinence is the involuntary leakage of urine, which may be mild or more significant. Although many people suffer in silence it extremely common affecting approximately half to a third of women, particularly during pregnancy, after childbirth and around menopause. It occurs when the coordination between the bladder, urethra and pelvic floor muscles is disrupted.
Incontinence after pregnancy
After pregnancy, symptoms of urinary incontinence may include leaking urine when coughing, sneezing, laughing, lifting or exercising. Some women also experience urgency, needing to pass urine more often, waking at night to use the toilet, or occasional leakage during sleep.
What causes incontinence after pregnancy?
During pregnancy and childbirth, the pelvic floor muscles, connective tissues and nerves are stretched to allow the baby to pass through the birth canal. This can weaken pelvic floor support and affect bladder control after birth. Pregnancy itself can also place strain on these muscles, meaning symptoms may occur even before delivery.
Factors that can increase the likelihood of postnatal urinary incontinence include delivering a larger baby, a prolonged or difficult vaginal birth, and assisted deliveries. Although caesarean birth may reduce the risk compared with vaginal delivery, carrying a baby during pregnancy can still weaken pelvic floor muscles, so incontinence can occur regardless of birth method.
How can I manage incontinence after pregnancy?
Postpartum urinary incontinence can often be effectively managed independently — regularity, patience, and body awareness are key. It is worth introducing daily:
- pelvic floor muscle exercises (Kegel exercises) – tightening and relaxing the muscles responsible for holding urine; do this several times a day;
- strengthening deep abdominal muscles – supported by breathing exercises or postpartum physiotherapy;
- maintaining proper posture – avoid slouching and excessive pressure on the pelvic floor;
- avoiding lifting heavy objects, which increase abdominal pressure and strain bladder-supporting muscles;
- preventing constipation through adequate hydration, fibre intake, and regular bowel habits, as straining places additional pressure on bladder-supporting muscles;
- maintaining a healthy body weight
- limiting caffeine, alcohol, and carbonated beverages that irritate the bladder.
What can I do about weak pelvic floor muscles?
Bladder control often improves in the first few months after birth as tissues heal. Regular pelvic floor exercises support recovery and reduce leakage. In the early weeks, try to protect your pelvic floor by tightening the muscles before coughing, sneezing or lifting, avoiding heavy loads, and choosing gentle exercise that does not cause a feeling of pelvic strain.
How can I treat incontinence after pregnancy?
If you are experiencing bladder leaks, speak to your GP or midwife. Assessment usually starts with a discussion of symptoms, urine testing and sometimes a bladder diary. Treatment may include specialist pelvic floor physiotherapy, lifestyle adjustments, and in some cases medication or referral to a specialist. Surgery is only considered when conservative treatments have not been effective.
If you need protection to help you manage leaks, try wearing products designed for bladder leaks They lock in bladder leaks and odours within seconds, to help you stay comfortable and confident as your body recovers and you seek professional advice. They can also be thin and discreet on your clothes so you barely feel you’re wearing them. They come in different sizes and absorbencies to meet a wide range of protection needs.
