“I have been leaking ever since I had the baby. Is this normal?”
As a Pelvic Floor Physical Therapist, I get this question a lot. After your initial 6 week postpartum recovery period, you shouldn’t have any more leaks. We may have been taught by our family, society and media that a few drops with coughing, sneezing, laughing, bending or exercise is the new normal postpartum. But it doesn’t have to be that way. I like to say bladder leaks in mothers are “common, but not normal”.
Here’s a simple guide for some things you can do after you have a baby to help restore full bladder control. And you might be a little surprised at what you hear.
Kegel Exercises
One of the most commonly recommended techniques to regain bladder control after childbirth is Kegel exercises. These exercises target the pelvic floor muscles, which play a vital role in urinary control. You contract these muscles by gently squeezing and lifting as if you are holding back gas and urine. If you have tried kegels and you are not sure if you are doing them right, a pelvic floor physical therapist can help you find the right muscles and help make them more effective. There are many misconceptions about kegels which can create confusion so if you’re curious for more you can read my other blog post on pelvic floor exercises here.
Breathing Techniques for Pressure Control
Learning proper breathing techniques can significantly aid in managing pressure on the bladder. When you exhale, engage your abdominal muscles and gently contract your pelvic floor muscles. This action helps stabilize the core and reduce pressure on the bladder. Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to expand, and exhaling slowly through your mouth. Incorporating this breathing pattern into your daily activities, especially during moments that require physical effort, such as lifting or bending, can minimize stress on the pelvic floor and promote bladder control.
Core Strengthening Exercises
Strengthening your core muscles is another effective way to restore bladder control. Engaging the deep abdominal muscles, such as the transverse abdominis, helps provide stability to the pelvic region. Simple exercises like planks, bridges, and gentle pilates or yoga moves can strengthen these core muscles. It’s important to start slowly and gradually increase the intensity and duration of your exercises. Remember to maintain proper form throughout, as poor technique can strain the pelvic floor muscles. Consistent core strengthening exercises can enhance overall support for the bladder and aid in regaining control over urinary function.
Seeing a Pelvic Floor Physical Therapist
If you’re struggling to regain bladder control after trying the above methods, it may be beneficial to seek the expertise of a pelvic floor physical therapist. These specialists are trained to evaluate and treat pelvic floor disorders, including urinary incontinence. They can provide personalized exercises and techniques tailored to your specific needs. A pelvic floor physical therapist can also guide you in correctly performing Kegel exercises, breathing techniques, and core strengthening exercises. With their professional guidance, you can address any underlying issues and develop a comprehensive plan for restoring full bladder control.
End Postpartum Urinary Incontinence
When you have recently given birth, you have a lot on your plate. However, it is also important to take care of your body to help it heal and give you the strength and energy to live life to your fullest. Leaking should not slow you down from doing the things you love.
Don’t go it alone. Contact Dr. Hope for a physical therapy assessment to see what kind of pelvic floor exercise is right for you.
To schedule your first 1 hour in-person initial assessment or free 30-minute phone consultation, you can email me at DrHope@restorehopept.com and regain control of your postpartum bladder and feel more confident.