Postpartum bladder leaks: Why it happens and how to fix it

Bladder leakage after having a baby is something many women experience but rarely talked about. It’s that unexpected dribble when you sneeze, laugh, or exercise—frustrating, embarrassing, and often ignored. But here’s the thing: postpartum bladder leaks may be common, but they aren’t something you just have to live with. 

Let’s break down why this happens, how the media has normalised it, and, most importantly, what you can do to regain control of your bladder health.

Why has postpartum bladder leaking become ‘normal’?

The media and advertising may normalise leaking as something all women should expect postpartum- ads for incontinence pads and absorbent underwear often reinforce the idea that peeing a little when you laugh is just part of being a mother.

While these products provide short-term solutions, they don’t address the root cause of the issue. The truth is, bladder leaks aren’t inevitable, and there are ways to fix them. But because so many women experience them, and society doesn’t prioritise pelvic floor health, it’s often dismissed as just another “joy” of motherhood.

In reality, postpartum incontinence is due to weakened pelvic floor muscles—the very ones that worked overtime during pregnancy and childbirth. Instead of accepting it as the new normal, it’s time to start prioritising postpartum recovery the way we do prenatal care.

Sign up to your free trial on Life Postpartum to access pelvic floor recovery support today.

How to fix postpartum bladder leaks

The good news? You don’t have to live with bladder leaks forever. With the right approach, many women can significantly reduce or eliminate postpartum incontinence altogether. 

Here’s how:

• Strengthen your pelvic floor (more on that below!)
• Improve your posture to reduce pressure on your bladder
• Modify bathroom habits to support better bladder control
• Address underlying tension in your core and pelvic area with professional help
• Seek pelvic floor physical therapy if symptoms persist

By focusing on these areas, you can retrain your body and regain control over your bladder.

Pelvic floor exercises to support bladder control

Your pelvic floor is like a hammock of muscles that supports your bladder, uterus, and bowel. When these muscles are weak or uncoordinated, leaks happen. The goal is to retrain and strengthen them with targeted exercises.

1. Kegels

The most well-known pelvic floor exercise, Kegels, involves squeezing and lifting the muscles used to stop urine flow.

• How to do it: Contract your pelvic floor muscles and hold for 5 seconds, then relax for 5 seconds. Repeat 10 times, three times a day.
• Tip: Avoid squeezing your glutes or holding your breath.

2. Bridges

Bridges strengthen not just the pelvic floor but also the core and glutes.

• How to do it: Lie on your back with knees bent, feet flat on the floor. Lift your hips while squeezing your pelvic floor, then lower back down. Repeat 10-15 times.

3. Deep Core Breathing

Proper breathing engages the diaphragm and pelvic floor, helping with bladder control.

• How to do it: Inhale deeply, allowing your ribs to expand. As you exhale, gently engage your pelvic floor muscles. Repeat 10 times.

4. Squats

Squats engage the entire pelvic area, making them an excellent functional exercise.

• How to do it: Stand with feet hip-width apart, lower your body as if sitting in a chair, then return to standing. Repeat 10-15 times.

Consistency is key! These exercises can help rebuild strength and improve bladder control over time.

Start your free trial on Life Postpartum today to get more pelvic floor recovery support from our resident physiotherapist.

Changing bathroom habits for bladder health

Did you know that how you sit on the toilet can affect your pelvic floor? Most of us use a standard toilet position, which isn’t ideal for complete bladder and bowel emptying.

• Use a Squatty Potty: Elevating your feet while sitting on the toilet puts your body in a more natural position, reducing strain on your pelvic floor.
• Avoid ‘just in case’ peeing: Emptying your bladder too often can train it to need frequent bathroom trips, worsening incontinence.
• Relax when you pee: Rushing or straining can put extra pressure on your pelvic floor, making leaks more likely.

When to seek professional help

If bladder leaks persist despite strengthening exercises and bathroom habit adjustments, it may be time to seek pelvic floor physical therapy. A specialist can assess your muscles, provide personalised exercises, and even use techniques like biofeedback to help you regain bladder control.

Our resident pelvic floor expert Sarah Bryne is here to support your recovery journey. Contact her today.

You don’t have to live with leaks. Motherhood comes with enough challenges—peeing your pants shouldn’t be one of them. Start making small changes today, and you’ll be well on your way to a stronger, leak-free future!