Overcoming Incontinence: Reclaiming Control After Childbirth

Incontinence after giving birth is often labelled as just one of those things that come with motherhood. Many moms laugh when we talk about jumping exercises, "ya right, I will pee myself!" Although it can impact the lives of many new mothers, it doesn't need to be something you just live with forever and this condition doesn't need to dictate your postpartum journey. By understanding what causes it and exploring effective solutions, you can take the first steps toward regaining control and confidence!

Understanding Postpartum Incontinence

Postpartum incontinence can appear in several forms: stress incontinence, urge incontinence, or mixed incontinence. Stress incontinence happens when activities like laughing, coughing, or exercising exert pressure on the bladder. For instance, a study found that about 50% of women experience stress incontinence in the first few months after giving birth. In contrast, urge incontinence involves a sudden, intense urge to urinate that often results in leakage before reaching the bathroom. Mixed incontinence combines symptoms of both types.

These conditions arise from the physical transformations linked to pregnancy and childbirth. During delivery, the pelvic floor muscles, which play a crucial role in bladder control, can weaken or get stretched, leading to incontinence. Recognizing the type of incontinence you're experiencing is essential. It empowers you to take charge of the situation instead of feeling defeated. Remember, you are far from alone; in fact, around 25% to 35% of women report incontinence in the postpartum period (and that's just what women are willing to admit, some believe it is higher).

The Importance of Seeking Help

It's common for women to feel shy about discussing incontinence, assuming it is just part of childbirth. But reaching out for help is key. Begin by consulting a healthcare provider to explore the variety of treatment options available to you.

One of the most effective methods to restore strength and control is pelvic floor physical therapy. Specialized therapists use targeted exercises to strengthen the pelvic floor muscles, gradually improving bladder control. Research shows that women who participate in pelvic floor therapy can see a 40% to 70% improvement in their symptoms. I saw a pelvic floor physio throughout my pregnancy and postpartum journey even though I am trained in the proper corrective exercises. It's important to have a team of people who can support you and your goals. I enjoyed having my physio to check internally if my pelvic floor was firing well so then I could continue my corrective exercises postpartum. And I am happy to say that I do not struggle with incontinence, and want to help other women get there too!

Besides professional help, look for supportive groups or online communities for new mothers. Sharing experiences and advice with others who have faced similar challenges can provide comfort and practical solutions.

Effective Exercises for Strengthening the Pelvic Floor

Strengthening the pelvic floor is critical in reducing incontinence symptoms. Here are a few effective exercises you can try at home:

Kegel Exercises

Kegel exercises are straightforward but powerful. They work by contracting and relaxing your pelvic floor muscles. To perform them:

Identify the right muscles by stopping urination mid-stream.
Once identified, tighten these muscles for five seconds, then relax for five seconds.
Repeat this 10-15 times in one session, three times per day.

Over time, aim to increase the duration of each contraction gradually.

Glute Bridge Exercise

The bridge exercise helps strengthen the pelvic floor as well as core and glute muscles. Here's how to do it:

Lie on your back with knees bent and feet flat on the floor.
Tighten your pelvic floor muscles as you lift your hips toward the ceiling.
Hold for a few seconds before gently lowering back down.

Glute Bridge with Baby as a Weight (build up to this)

Body Weight Squats

Squats build overall pelvic strength and can be modified as you progress:

Stand with feet shoulder-width apart.
Lower your body as if sitting in a chair, ensuring you keep your weight in your heels.
Return to a standing position, squeezing your pelvic floor muscles, core and glutes as you rise.

Proper form is crucial to avoid injury, so pay close attention as you perform these exercises.

Lifestyle Adjustments to Manage Incontinence

In addition to exercises, certain lifestyle changes can profoundly impact your symptoms. Here are some practical tips:

Stay Hydrated: Consuming enough water supports bladder health. Aim for a balanced intake; both excessive and insufficient hydration can cause issues.
Limit Caffeine and Alcohol: These can irritate the bladder and make incontinence worse.
Weight Management: Keeping a healthy weight helps reduce pressure on both the bladder and pelvic floor. Studies show that losing just 5% to 10% of body weight can improve urinary incontinence.
Bowel Health: Prevent constipation to avoid straining that can worsen pelvic floor issues. Eating a fibre-rich diet can help in this regard.

Consider implementing a bladder training program that gradually increases the time between bathroom visits. This can further assist in reducing urgency.

Medical Treatments and Innovations

If conservative approaches do not provide the relief you seek, discussing medical interventions with your healthcare provider is essential. Some options include:

Medications: Different medications can help manage urge incontinence or overactive bladder issues.
Pessaries: These devices can be inserted into the vagina to help support the bladder and reduce leakage.
Surgery: In severe cases, surgical options might be considered to provide a more permanent solution.

Open discussions with healthcare professionals are crucial. This ensures you explore all available care options.

Taking Control of Your Postpartum Journey

Experiencing incontinence after childbirth is common, but it doesn't have to become your new reality. With the right knowledge, support, and techniques, you can overcome this challenge and regain control.

Whether through targeted exercises, strategic lifestyle changes, or medical treatments, remember that asking for help is your first step toward empowerment. Embrace your postpartum journey with resilience and recovery at the forefront—not the limitations that incontinence may attempt to impose.

As you work towards rebuilding your confidence, remind yourself that you are capable of adapting and thriving. Motherhood is a beautiful adventure that deserves to be fully enjoyed without the shadow of incontinence lingering in the background.

If you would like to connect with me about how I could help, book a free call here!