Are You Dealing With Urinary Leakage? Discover Common Triggers and Pelvic Floor-Friendly Solutions for Postpartum Moms!

Welcome, postpartum moms! As you navigate the beautiful journey of motherhood, there might be an unwelcome companion that decided to tag along: urinary leakage. But fear not, understanding the common triggers and embracing pelvic floor-friendly solutions can empower you to take control. Let's dive into the truth about leaking urine, its causes, and effective solutions tailor-made for you.

Understanding Urinary Leakage:

Urinary leakage, also known as incontinence, can be a common postpartum woe due to the strain childbirth puts on the pelvic floor muscles. The sudden pressure and stretch on this area can injure or weaken the muscles responsible for bladder control, resulting in leaks when you laugh, sneeze, or jump. If your birth was a cesarean, whether there was pushing or not, the scar tissue and abdominal weakness may be the culprit for the leaky bladder. But fret not, you're not alone in this experience.

Urinary incontinence comes in two forms: stress and urge. Stress incontinence occurs when an activity raises intra-abdominal pressure, putting pressure on the bladder. This can be due to weak pelvic floor muscles that do not respond effectively, tight muscles that are not functioning properly, or an issue with the intrinsic urethral sphincter.

Urge incontinence occurs when you feel like you have to pee, but on the way to the bathroom or while pulling down your panties, you leak. It's also possible to have a little of each kind, that's called mixed incontinence.

Common Triggers for Urinary Leakage Postpartum:

• Hormonal Changes: Postpartum hormonal fluctuations can contribute to weakened pelvic floor muscles, leading to urinary leakage. After childbirth, the pelvic floor experiences a decrease in estrogen levels, which is essential for thickening the vaginal tissues to provide support for the urethra and bladder.

• Childbirth: The act of giving birth, especially vaginally, can strain the pelvic floor muscles and nerves, causing incontinence issues. Scar tissue resulting from a cesarean birth may disrupt the function of the bladder and pelvic floor.

• Heavy Lifting: Postpartum tasks like lifting your little one or strenuous activities can exacerbate urinary leakage due to increased pressure on the weakened muscles.

Pelvic Floor-Friendly Lifestyle Changes:

It's time to reclaim your pelvic floor health with these lifestyle modifications:

• Stay Hydrated: Although it sounds counterintuitive, proper hydration supports healthy bladder function and can prevent irritation that triggers leaks.

• Eat protein and collagen rich foods: To help rebuild your muscles and elasticity of the your tissues, aim to get healthy protein and collagen rich foods in every meal.

• Avoid Irritating Foods: Certain foods like caffeine, artificial sweeteners, and spicy dishes can irritate your bladder, aggravating leakage issues.

Exercises and Techniques to Strengthen the Pelvic Floor:

Here are some effective exercises to help strengthen your pelvic floor and bid adieu to urinary leaks:

• Breathe:  Yes, breathing can be an exercise and it's a great place to start! Practice expanding your lower ribs and breath on an inhale and engaging your pelvic floor and core on an exhale.

• Kegels: These exercises involve contracting and relaxing the pelvic floor muscles.

• Bridge Pose: Lie on your back with knees bent and feet hip-width apart. Lift your hips towards the ceiling, engaging your core and pelvic floor muscles. Hold for 5 breaths and then lower.

  
  

*For a detailed instructional video to stop leaking pee when you cough, laugh or sneeze, check out my Youtube video here :)

Postpartum moms, embracing your journey includes addressing the challenges that come your way, like urinary leakage. By understanding the triggers, adopting a pelvic floor-friendly lifestyle, and incorporating targeted exercises, you can reclaim control over your bladder and focus on what truly matters - cherishing those precious moments with your little one. You've got this!

Remember, patience and consistency are key on this wellness journey. Here's to a stronger pelvic floor and a leak-free future ahead. Embrace the process, empower yourself, and say goodbye to urinary leakage woes!

So, are you ready to take the reins and strengthen your pelvic floor, postpartum moms? The power is in your hands (and pelvic floor muscles)!

While I enjoy DIY projects and often apply that mindset to my own body issues, I recognize that not everyone is knowledgeable about how the body functions. This is a basic introduction to help you begin, but my top suggestion is to seek out a local pelvic physical therapist with expertise in postpartum care, if available.