October 7, 2026

Understanding Postpartum Incontinence And Practical Ways To Manage It

Having a baby brings many physical changes, and some can be surprising. One that isn’t always discussed openly is urinary incontinence, or accidentally leaking urine after childbirth. Postpartum incontinence is common. Around 1 in 3 women experience urinary incontinence after having a baby. Leakage can happen at any time, but you’ll often find it’s worse when you cough, sneeze, laugh, lift your baby, or exercise.

Although it can feel embarrassing, bladder leakage isn’t something you have to quietly put up with. For many new mothers, symptoms improve as the body recovers from pregnancy and birth. There are also effective ways to manage symptoms, and treatments are available when problems continue.

Why Does Postpartum Incontinence Happen?

The pelvic floor is a group of muscles and tissues at the bottom of the pelvis. These muscles support the bladder, bowel, uterus, and other pelvic organs while also helping control when you urinate.

Pregnancy places additional pressure on these muscles, and hormonal changes also affect the tissues supporting the pelvic organs. During a vaginal birth, the pelvic floor stretches considerably as the baby moves through the birth canal.

Some people may also experience temporary nerve or muscle changes following childbirth. These factors can reduce the pelvic floor’s ability to support the bladder and urethra effectively.

Certain circumstances can increase the likelihood of bladder leakage. These include having a larger baby, a long second stage of labor, an assisted delivery using forceps or vacuum, or significant perineal tearing. However, incontinence can also occur following a cesarean birth, so it isn’t something that only affects people who have vaginal deliveries.

Stress incontinence is the most common type after childbirth. It happens when pressure on the bladder causes urine to leak, such as when you cough, sneeze, laugh, lift your baby, or exercise. Urge incontinence is different: a sudden, hard-to-control need to urinate, sometimes followed by leakage. Plenty of women find their own experience doesn’t sit neatly in either category, and that can make it hard to describe what’s happening at an appointment. Reading through the various types of incontinence is often the quickest way to find the description that fits, which gives your clinician a much clearer starting point.

Practical Ways to Manage Leakage at Home

Small changes can make everyday life easier while your body recovers. They don’t replace professional advice, but they can form part of a sensible approach to managing symptoms.

Start With Pelvic Floor Exercises

Pelvic floor muscle training is one of the most important ways to improve bladder control. The basic exercise involves gently squeezing the muscles around the vagina and anus as though you’re trying to stop yourself from passing urine or wind. Hold the contraction for several seconds, relax fully and repeat.

It’s important not to hold your breath or tighten your stomach, thighs or buttocks. If you’re unsure whether you’re using the right muscles, ask a physiotherapist or other healthcare professional for guidance.

The American College of Obstetricians and Gynecologists recommends pelvic floor muscle training as a first-line treatment for stress, urge and mixed urinary incontinence. In practice, clinicians commonly suggest doing the exercises at least once a day for a minimum of eight weeks, and a pelvic floor physical therapist can tailor them to what your muscles can currently manage.

Return to Exercise Gradually

Though you may be keen to get back to your usual routine, your body needs time to recover after childbirth. Mayo Clinic suggests starting with something low impact and simple, such as a daily walk, before building up. Ease back into high-impact activity such as running or jumping, since both place additional load on a pelvic floor that is still recovering. If you had a cesarean birth or any complications, check with your OB-GYN before you start.

If exercise causes leakage, pain, or a feeling of heaviness or pressure in your pelvis, don’t simply push through it. Reduce the intensity of your workouts and speak to your doctor or physiotherapist.

Pay Attention to Your Bladder Habits

If you’re experiencing urgency or needing to urinate frequently, bladder training may help. This involves gradually increasing the time between feeling the urge and going to the bathroom, alongside strategies for managing sudden urges. It can be combined with pelvic floor muscle training, and a pelvic health physical therapist can guide the schedule.

Avoid Constipation and Excessive Straining

Constipation can put additional pressure on the pelvic floor, particularly when you regularly strain to have a bowel movement. Eating a balanced diet with sufficient fiber, drinking an appropriate amount of fluid, and staying physically active can support healthy bowel habits.

Supporting Recovery and Regaining Confidence

Incontinence can take a significant toll on your emotional well-being. Some people avoid leaving the house or minimize social situations because they’re concerned about having an accident.

Try to remember that pelvic floor dysfunction is very common. Try to involve your partner if you have one, or talk to friends and family so they know what you’re going through. Being open about incontinence can help to remove feelings of shame and make it easier for you to get the support you need.

When Should You Seek Professional Support?

Some leakage shortly after childbirth can be part of normal recovery, but persistent or troublesome symptoms deserve attention.

Consider speaking to your GP, midwife, pelvic health physiotherapist or continence professional if:

Leakage continues or is getting worse rather than improving.
You regularly leak during exercise, coughing or sneezing.
You experience a sudden or frequent need to urinate.
You have difficulty emptying your bladder.
You experience pelvic pain.
You notice a feeling of heaviness, pressure, or something bulging in the vagina.
Bladder or bowel changes are affecting your daily life or emotional wellbeing.

These symptoms don’t necessarily mean there’s a serious problem, but they should be assessed rather than ignored. If ongoing symptoms are also affecting your mood, confidence or ability to cope, speaking with a mental health professional can provide additional support.

Postpartum incontinence is common, particularly during the early stages of recovery. Pregnancy and childbirth can stretch and weaken the pelvic floor, but these muscles can often recover with time, appropriate exercise and the right support.

Start gently, give your body time to heal, and don’t be afraid to ask for help. If leakage continues, affects your confidence or prevents you from doing the things you want to, speak with a healthcare professional.

Getting support early can help you understand what’s happening and find an effective way forward. With the right care and consistent management, many new mothers can improve bladder control and regain confidence in everyday life.

ABOUT THE AUTHOR

Lesley Barton is the National Clinical and Training Manager at Bunzl & Atlas McNeil Healthcare Community, with over 40 years of healthcare experience. A Registered Nurse, Midwife, and Continence Nurse Specialist, she transitioned into healthcare sales and management, leading education in continence, wound care, and medical consumables.

She serves as a Board Director at the Continence Foundation of Australia and founded the Clinical Care Connections (CCC) program, playing a key role in developing Atlas McNeil Healthcare’s education and training initiatives to support best practices in clinical care.

Cover photo by Antonius Ferret