So, you’ve brought life into the world, and now you’re a superhero mom juggling a thousand tasks and taking care of your little one. As weeks go by, life is starting to return to normal. Your hormones are beginning to even out, and your body and muscles are starting to heal and strengthen. You might even be settling into a stable daily routine. Unfortunately, even as your life settles into it’s new normal, there will likely be a few residual changes from pregnancy to deal with —  one of which is postpartum incontinence and your sudden inability to hold your bladder.

If you are dealing with urine leaks post-birth, believe me, you are NOT alone.

Having a weak bladder and dealing with sudden urges and leaks is super common for new moms.

Read on to find out what can cause you to have a weakened bladder after baby and the easiest ways to manage the issue.

The Sneaky Culprit: Pelvic Floor Muscles

First, let’s talk about anatomy. During pregnancy and childbirth, your pelvic floor muscles, which support the bladder, uterus, and bowels, take a hit. They stretch and sometimes even tear, especially if you don’t have a c-section (no shame in your delivery method, mama). The damage and muscle weakness that this creates is what doctors refer to as pelvic floor dysfunction. It’s the sneaky culprit behind your bladder’s sudden refusal to cooperate and what’s causing you to need to change your pants every time you sneeze.

So what does all this mean? Let’s dig into it a little more.

post partum incontinence

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Imagine your pelvic floor muscles as a trampoline. A trampoline has a large stretched canvas that has tension. It’s springy and bouncy and holds your weight.  Now imagine that a group of angry elephants burst into your yard and jumped on your trampoline for a while. The elephants represent the changes your body goes through while you are baking your snuggly munchkin. Unfortunately, the stress, pressure and wear on the trampoline can cause it to stretch and lose its elasticity – which means it can’t hold and support like it used to.

Herein lies the problem.



Our pelvic floor muscles are the ones that allow us to stop peeing midstream if we need to. They are also the muscles that, when clenched, establish control over the bladder, especially during movement or changes in pressure like squatting, sneezing, or coughing.

Blame It On Your Hormones

Those pesky hormones. They are responsible for everything from morning sickness to mood swings during pregnancy. Now, even though baby has finally arrived, your hormones are still playing games with you. Relaxin, a hormone that loosens your ligaments and works to prepare your joints for delivery, doesn’t just halt production as soon as the baby is out. This can leave your pelvic area feeling more stretched out than a pair of old yoga pants.

In the days and weeks after baby is born, your muscles and ligaments are healing from the damage done during pregnancy and birth. Those weak muscles are the key to what’s causing you to pee yourself a little when you cough or sneeze.

Urinary Incontinence Chart

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Types of Urinary Incontinence

Here’s where things get kind of complicated. Postpartum incontinence is a common issue – but the experience can be a bit different for everyone and there is no one-size-fits-all kind of solution. There could be a few different issues causing it. So, understanding the different types of urinary incontinence can help you pinpoint exactly what’s going on:

  1. Stress Incontinence: This happens when you cough, sneeze, laugh, or lift something heavy. Your weakened pelvic floor muscles can’t handle the pressure, resulting in an embarrassing leak.
  2. Urge Incontinence: You feel a sudden, intense urge to pee, and sometimes you can’t make it to the bathroom in time. This is often due to overactive bladder muscles.
  3. Mixed Incontinence: The unfortunate combination of both stress and urge incontinence.



Can Kegels Fix After-Baby Incontinence?

Fortunately, postpartum incontinence is something you can get a handle on. The solution is all about those Kegels, mama.

If you’ve ever attended a prenatal class, you’ve probably heard about Kegels. These exercises involve squeezing and holding the muscles you use to stop the flow of urine. Regularly performing Kegels can help strengthen your pelvic floor muscles, giving you better bladder control.

How to do a Kegel:

  1. Identify the right muscles by stopping your urine mid-flow.
  2. Squeeze these muscles and hold for five seconds.
  3. Release and relax for five seconds.
  4. Aim for three sets of ten repetitions each day.
Talk to your doctor about incontinence

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Lifestyle Adjustments

Small lifestyle changes can also make a big difference:

  • Limit caffeine and alcohol: Both are bladder irritants.
  • Stay hydrated: Drinking enough water helps maintain bladder health, but avoid excessive fluids before bed or long outings.
  • Maintain a healthy weight: Extra weight puts pressure on your bladder. (Isn’t it frustrating how they suggest losing weight for every problem you have?)



When to Seek Help for PostPartum Incontinence:

If incontinence is severely affecting your quality of life, it’s time to consult a healthcare professional. Treatments vary from physical therapy and medications to minimally invasive surgeries. Your doctor can help you find the best solution tailored to your specific needs.

Bladder infections can also cause the constant need to urinate. So, it is a good idea to speak to a medical professional if you find your quality of life being hindered by constant urinating.

Laughter: The Best Medicine

Let’s face it, motherhood is messy, and sometimes that mess includes an unexpected bathroom break in aisle five. But hey, if you can survive sleep deprivation, tantrums, and picky eating phases, you can tackle this too. Embrace the humor in these situations—laughter is the best medicine, just maybe cross your legs while you do it.

Two moms talking and playing with baby. ,l

Photo Credit: Pixabay

So, why can’t you hold your pee very well after having children? It’s a mix of stretched pelvic floor muscles, hormonal changes, and the sheer reality of giving birth. While it’s a common issue, it’s not something you must live with forever. Through exercises, lifestyle changes, and possibly medical intervention, you can regain control. Remember, you’re not alone in this; countless moms are navigating the same waters (or trickles).

Here’s to strong pelvic floors and fewer mad dashes to the bathroom!