Written by Dr. Lindsay Massumi, PT, DPT
Picture this: You’re cuddled up with your newborn, overwhelmed with love, but every time you stand up, laugh or cough, you’re met with an unexpected and unwelcome surprise… Welcome to the world of postpartum leakage, a topic many moms shy away from, but one that deserves our attention and understanding.
Did you know that at least 1 in every 3 women will experience urinary incontinence after having a baby? In the pelvic health world, we like to say that this is common, but it doesn’t mean that it’s normal. Which means that we can fix it!
Gone are the days of panty liners “just in case”, limiting your liquids, and planning your schedule around bathroom breaks. Whether you’ve never had a baby, are currently pregnant, or are recovering postpartum, a pelvic health physical therapist can identify the underlying cause of your leakage, develop a targeted plan, and help you reclaim a leak-free life!
So if you’re done with embarrassing leaks, or just want to avoid it happening in the first place (yes, that’s possible!), check out these pelvic PT approved tips that can make a big difference in your bladder and pelvic floor health.
5 Tips to Stop Peeing Your Pants:
- Blow As You Go! When you go to move positions or pick something up (baby included), focus on exhaling through your mouth. When you do this, it takes additional pressure off your bladder and protects your pelvic floor, reducing instances of leakage. This is especially important in those immediate weeks after having a baby!
- Avoid “Just in Case Peeing”. This can be a tempting one and if you have ever potty trained toddlers, you probably are very used to this. “Just in case peeing” refers to going to the bathroom when you don’t have an urge so that you can avoid going later. Sorry, but it doesn’t actually work like that. In fact, doing that can train your bladder to go MORE frequently and cause you to have MORE LEAKAGE. Instead, aim to go to the bathroom when you have an urge, ideally every 2-4 hours throughout the day.
- Stay Hydrated. I know it sounds counterintuitive, but if you are limiting your water intake to avoid leakage, your urine becomes very concentrated and can irritate the bladder. This creates stronger feelings of urgency and more leakage. Instead, try to sip plain water (sparkling doesn’t count) throughout the day, with a goal of at least half your body weight in ounces of water. This keeps your bladder and your pelvic floor happy and healthy.
- Sit Your Booty DOWN. I get it. You might not want to sit on a public toilet, but when we hover to pee, it doesn’t allow the pelvic floor to relax all the way and we end up straining. Over time, this leads to weakness and, you guessed it, more leakage. Use all the toilet paper or disinfectant wipes you can find, just make sure you sit all the way down every time you go to the bathroom. If you can add in a stool or squatty potty, even better!
- Consult a Pelvic Health Physical Therapist. Your OB or Midwife is great at delivering babies, but they are NOT the experts when it comes to your pelvic floor health. Leakage is a complex condition that takes a trained specialist to treat. Rarely are kegels going to cut it when it comes to addressing urinary incontinence.
Leakage doesn’t have to be the norm just because you are pregnant or had a baby. While it’s a common issue, with the right tools and tips, it’s something we can address and overcome. You can cough, sneeze, laugh, run, jump, lift, and climb without the worry of peeing your pants!
Ready to fix your leakage for good with the guidance of a pelvic health expert? Check out Virtual Physio and our personalized options for pelvic health rehab prenatally and postpartum.
