Prevent Postpartum Leaking: Kegel & Bladder Training Exercises

Many new moms experience the embarrassment of postpartum urinary leakage. A simple cough, sneeze, or hearty laugh can sometimes lead to unexpected leaks. This is actually a common issue after childbirth. In this article, we’ll explore two simple yet effective exercises that you can start now to help prevent urinary incontinence after birth and improve pelvic control.

Why Does Postpartum Urinary Incontinence Occur?

The pelvic floor muscles play a crucial role in controlling urine flow. Pregnancy and childbirth can weaken these muscles, leading to incontinence:

• During Pregnancy: The growing uterus puts prolonged pressure on the pelvic floor, and hormonal changes make the muscles more relaxed.
• During Vaginal Delivery: The pelvic muscles and nerves are stretched, which can cause minor damage. As a result, any increase in abdominal pressure (like coughing or sneezing) may lead to leaks.

2 Exercises to Prevent Postpartum Urinary Incontinence

These two exercises will help strengthen your pelvic floor and bladder control, reducing the likelihood of postpartum leaks.

Exercise 1: Kegel Exercises

Kegel exercises are specifically designed to strengthen the pelvic floor muscles and can greatly improve urinary control. If you had a natural delivery and no complications, you can start these exercises immediately. If you had stitches or complications, consult your doctor first.

How to Do Kegel Exercises:

1. Contract the Pelvic Floor: Tighten your pelvic floor muscles as if you’re stopping urine flow. Hold for 5 seconds.
2. Relax: Release and rest for 5 seconds.
3. Repeat: Contract and relax 10 times to complete one set. Aim for 3 sets per day. Once comfortable, increase the hold time from 5 seconds to 10 seconds.

Tips:

• Keep your thighs, buttocks, and abdomen relaxed; focus only on the pelvic muscles.
• Beginners may find it easier to do Kegels lying down. Once you’re familiar, try doing them sitting or standing.

Exercise 2: Bladder Training

Bladder training involves gradually increasing the time between bathroom visits to improve bladder control and reduce the urge to urinate frequently.

How to Do Bladder Training:

1. Set a Schedule: Start by going to the bathroom every hour, even if you don’t feel the urge.
2. Gradually Extend the Interval: Increase the interval by 15 minutes, then to 1.5 hours, 2 hours, and so on. Aim to eventually wait 3–4 hours between trips to the bathroom.

Additional Tips for Preventing Urinary Leakage

Besides Kegel exercises and bladder training, here are a few other lifestyle changes that can help:

• Prevent Constipation: Straining during bowel movements can put extra pressure on the pelvic floor.
• Maintain a Healthy Weight: Excess weight adds pressure to the pelvic floor, which can worsen incontinence.
• Limit Alcohol and Caffeine: Both can irritate the bladder and increase the likelihood of leaks.

Conclusion

Postpartum urinary leakage usually improves within a few weeks, but if symptoms persist beyond 6 weeks, consult a doctor for further assessment and treatment. With consistent Kegel exercises and bladder training, most moms can significantly reduce or prevent incontinence, restoring confidence and comfort in daily life.