If you've had a baby and you're still dealing with leakage — whether that's when you laugh, cough, sneeze, or work out — you've probably been told it's normal and it will go away on its own. For many new moms, that reassurance doesn't match reality months later. This is a common problem, and it's one that can be improved.
1. Watch What You Drink
Certain drinks can irritate the bladder or increase urine production, and alcohol and caffeine are two of the biggest culprits. Both make you need to use the restroom more often, so cutting back can help reduce how often you feel the urge. Some foods can irritate the bladder as well, so it's worth paying attention to what you eat and drink and noticing what tends to make leakage worse.
2. Do the Right Exercises, the Right Way
Your body goes through a lot of changes after pregnancy. Along with bladder control issues, your pelvis may shift, you may develop back pain, or you may notice abdominal bulging (known as diastasis recti). Choosing the right exercises matters, both to get real results and to avoid making things worse. Walking for about 30 minutes a day, combined with a healthy diet, can help with weight management and put less pressure on your bladder. Pelvic floor exercises, or kegels, can also help strengthen the muscles that support your bladder, but they need to be done correctly to actually work. Like any exercise, there's a right way and a wrong way.
3. Get a Proper Evaluation
It's tempting to look up exercises online, but a lot of what's out there isn't tailored to your specific situation, and many patients come to us after trying things on their own without getting the results they wanted. A comprehensive approach goes beyond kegels alone — it should include retraining the pelvic floor muscles correctly, looking at habits that irritate the bladder, and addressing hip and pelvic alignment if needed.
When to See a Physical Therapist
Leakage after having a baby is common, but common doesn't mean you have to live with it indefinitely. Our therapists at Empower Physical Therapy & Wellness work with new moms to build a plan around your pelvic floor, your habits, and your body's alignment so you can get back to your workouts, and your day, without worrying about an accident.
