6 Ways to Deal with Postpartum Incontinence
After having a baby, many new moms notice they leak a little when they laugh, sneeze, or exercise. This is called postpartum incontinence, and it's pretty common. If it doesn't go away after six weeks, it's a good idea to talk to a doctor. But there are things you can do to help manage it on your own.
Key Takeaways
- Doing pelvic floor exercises can help strengthen the muscles that control your bladder.
- Kegel exercises are a specific type of pelvic floor exercise that can be very effective.
- Bladder training can help you go to the bathroom less often and reduce leaks.
- Using absorbent pads or underwear can help manage leaks and keep you comfortable.
- Drinking the right amount of water can help manage incontinence without making it worse.
1. Pelvic Floor Exercises
Pelvic floor exercises are essential for strengthening the muscles around the bladder, bowel, and uterus. These muscles can be trained just like any other muscle in the body. Performing these exercises before, during, and after pregnancy can help prevent urinary incontinence. They are simple to do and can be performed anywhere and at any time.
Here’s a simple routine to follow:
- Breathe in and breathe out.
- Pull the pelvic floor muscles up and in as if trying to stop urinating.
- Hold the squeeze for 10 seconds while breathing normally.
- Relax and wait for 10 seconds.
- Repeat the squeeze and release 10 times.
- Do this exercise 3 times a day.
Regularly doing these exercises can improve bladder control and reduce the need for corrective surgery. Even if there are no immediate symptoms of incontinence, it is beneficial to start these exercises as soon as possible after childbirth. If there were stitches during delivery, begin with gentle, short squeezes while lying down and gradually progress to doing them while sitting.
In addition to pelvic floor exercises, it is advisable to avoid constipation, as it can strain the pelvic floor muscles. Also, refrain from going to the toilet 'just in case' and see a doctor immediately if there is a urinary tract infection. For added protection, consider using period underwear for women, which can provide extra confidence and comfort.
2. Kegel Exercises
Kegel exercises are a highly effective way to strengthen the pelvic floor muscles, which can help manage postpartum incontinence. These exercises are simple and can be done almost anywhere. To perform a Kegel exercise, one must first identify the correct muscles. This can be done by attempting to stop the flow of urine while using the toilet. Once the right muscles are located, the exercise involves squeezing these muscles without tightening any others.
For optimal results, it is recommended to do three sets of 10 to 15 Kegel exercises each day. Each squeeze should be held for about 10 seconds, followed by a 10-second rest. Over time, this routine can significantly improve muscle strength and control. Many women notice improvements within three to six weeks of consistent practice.
In addition to regular practice, Kegel exercises can also be used as a preventive measure. For instance, performing a Kegel exercise before sneezing, coughing, or lifting heavy objects can help prevent accidental urine leakage. If incontinence issues persist beyond six weeks postpartum, it is advisable to consult a healthcare provider for further evaluation and guidance.
3. Bladder Training
Bladder training is a method that can help manage postpartum incontinence by gradually increasing the time between bathroom visits. The goal is to extend the intervals between urination to more typical periods, such as every three to four hours during the day and four to eight hours at night. This technique can help improve bladder control and reduce the frequency of leaks.
To start bladder training, one should initially urinate every 30 minutes, even if there is no urge to go. Over time, the interval can be extended by 15-minute increments. This gradual process helps the bladder adjust to holding more urine.
In addition to bladder training, it is beneficial to maintain a healthy diet rich in fiber to prevent constipation, which can put extra pressure on the bladder. Avoiding caffeine, spicy foods, and acidic foods can also help manage bladder sensitivity.
Bladder training requires patience and consistency, but with time, it can significantly improve bladder control and reduce the symptoms of postpartum incontinence.
4. Absorbent Pads or Underwear
One effective way to manage postpartum incontinence is by using absorbent pads or specialized underwear. These products are designed to catch leaks and keep the wearer dry. Unlike regular period pads, which are meant to absorb menstrual blood, incontinence pads are specifically engineered to handle urine. This distinction is crucial because using the wrong type of pad can lead to leaks and unpleasant odors.
Absorbent underwear, also known as adult diapers, can be particularly useful in the first few weeks after childbirth. They offer a higher level of protection and can help new mothers feel more comfortable and confident. It's important to choose products that are designed for incontinence rather than repurposing period underwear for women.
When selecting absorbent products, it's advisable to consult with a healthcare provider to determine the most suitable options. Some brands offer various sizes and thicknesses to accommodate different levels of leakage. Additionally, some insurance plans may cover the cost of these products if they are deemed medically necessary by a doctor.
However, it's essential to be cautious about the materials used in these products. For instance, there have been concerns about toxins found in Knix panties, which highlights the importance of choosing safe and reliable brands.
5. Hydration Management
Proper hydration is crucial for managing postpartum incontinence. Drinking enough fluids is essential to avoid dehydration and urinary tract infections. However, it is advisable to limit fluid intake close to bedtime to reduce nighttime incontinence.
Certain beverages can irritate the bladder and exacerbate incontinence. It is recommended to avoid coffee, citrus juices, tomatoes, soft drinks, and alcohol. These drinks can make it harder to control urine.
Maintaining a balanced diet rich in fruits, vegetables, and fiber can also help. This diet prevents constipation, which can put additional pressure on the bladder.
In summary, staying hydrated while avoiding bladder irritants and eating a healthy diet can significantly aid in managing postpartum incontinence.
6. Pelvic Floor Physical Therapy
Pelvic floor physical therapy is a specialized treatment aimed at strengthening the muscles that support the bladder. This therapy involves working with a trained physical therapist who can provide targeted exercises and techniques to improve muscle function. Strengthening these muscles can help regain bladder control and reduce incontinence.
Many insurance plans cover pelvic floor therapy, so it is advisable to check with your provider. If you have concerns, ask your doctor for a referral to a women's health physiotherapist. Typically, a supervised training program lasts for at least three months, offering structured and effective muscle training.
Conclusion
Postpartum incontinence is a common issue that many new mothers face, but it is manageable with the right strategies. By strengthening your pelvic floor muscles, using absorbent products, and seeking medical advice when necessary, you can significantly reduce or even eliminate bladder leaks. Remember, it's important to be patient with yourself and give your body time to heal. If you find that your symptoms persist, don't hesitate to reach out to a healthcare professional for further guidance. Taking proactive steps can help you regain control and improve your quality of life.
Frequently Asked Questions
What is postpartum incontinence?
Postpartum incontinence is when you have trouble controlling your bladder after giving birth. This means you might leak pee when you laugh, sneeze, or exercise.
Why does postpartum incontinence happen?
It happens because pregnancy and childbirth can weaken the muscles that help control your bladder. These muscles are called pelvic floor muscles.
How long does postpartum incontinence last?
It varies for everyone. Some people see improvement in a few weeks, while for others, it might take longer. If it doesn't get better after six weeks, you should see a doctor.
Can pelvic floor exercises really help?
Yes, pelvic floor exercises can strengthen the muscles that control your bladder. This can help reduce leaks.
When should I see a doctor about postpartum incontinence?
If your incontinence hasn't improved after six weeks, or if it's causing you a lot of stress, it's a good idea to talk to your doctor.
Are there products that can help manage postpartum incontinence?
Yes, there are pads and absorbent underwear designed to help with leaks. These can make you feel more comfortable and confident.