Childbirth is an incredible experience, but it often comes with some physical changes that can surprise new mothers. One such concern is urinary incontinence, a condition where you may feel the urge to urinate urgently or have difficulty holding urine after delivery. This issue can affect your confidence and overall well-being, but the good news is that with the right exercises and lifestyle adjustments, you can regain control over your bladder.
Why Does Urinary Incontinence Happen After Delivery?
Urinary incontinence, particularly stress incontinence, is common among women after childbirth. This condition can occur due to several factors:
- Pressure on the Pelvic Floor: During pregnancy and delivery, the pelvic floor muscles, which support the bladder and control urination, are stretched and weakened.
- Hormonal Changes: Pregnancy and delivery trigger hormonal shifts that may also affect bladder control.
- Vaginal Delivery: Vaginal childbirth, especially if it was long or required the use of forceps, can strain the pelvic muscles and tissues.
While this condition is often temporary, it can persist if not addressed. Fortunately, experts recommend simple exercises to help strengthen the pelvic floor muscles and restore control over bladder function.
Exercises to Help Improve Bladder Control After Delivery
The key to managing urinary incontinence after childbirth is strengthening the pelvic floor muscles. Here are some expert-recommended exercises that you can do every day to help with this:
1. Kegel Exercises
Kegel exercises are the most effective way to strengthen the pelvic floor muscles. To perform a Kegel exercise:
- Identify the muscles: Imagine you are trying to stop the flow of urine while using the bathroom. The muscles you use for that action are your pelvic floor muscles.
- Contract the muscles: Tighten the pelvic floor muscles and hold for 5 seconds.
- Relax: Release the muscles for 5 seconds.
- Repeat: Perform 10 repetitions, and aim for three sets a day.
With regular practice, Kegels can significantly improve bladder control by strengthening the muscles that support the bladder, uterus, and rectum.
2. Pelvic Tilts
Pelvic tilts help to strengthen the muscles of the lower abdomen and pelvis, supporting bladder function.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach and lift your pelvis towards the ceiling while squeezing your glutes. Hold for a few seconds and then slowly lower your pelvis back to the floor.
- Repeat: Perform 10-15 repetitions for three sets per day.
This exercise not only works the pelvic floor but also the core muscles, which play a vital role in bladder control.
3. Bridge Pose
This yoga pose is a great way to engage your pelvic floor muscles while also strengthening the glutes, lower back, and abdomen.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. Engage your pelvic floor as you hold the position for 5-10 seconds, then slowly lower back down.
- Repeat: Perform 10-15 repetitions for 3 sets per day.
4. Squats
Squats help strengthen the entire lower body, including the pelvic floor muscles. Stronger leg muscles can aid in better pelvic support.
- How to do it: Stand with your feet shoulder-width apart and squat down, ensuring your knees don’t extend past your toes. Keep your back straight, and engage your pelvic muscles as you rise back to standing.
- Repeat: Perform 10-15 repetitions for three sets daily.
5. Heel Slides
Heel slides engage both the pelvic floor and core muscles, improving bladder control and supporting your lower back.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel away from your body, extending your leg. Bring it back in and repeat with the other leg.
- Repeat: Perform 10-15 repetitions for each leg, for three sets a day.
Additional Tips for Managing Urinary Incontinence After Delivery
While exercises play a major role in improving bladder control, adopting a few lifestyle changes can further assist in managing urinary incontinence:
- Stay Hydrated, But Not Overhydrated: Drink plenty of water throughout the day, but avoid excessive fluid intake at once. Overhydration can increase the frequency of urination.
- Maintain a Healthy Weight: Excess weight puts added pressure on the pelvic floor muscles, which can worsen urinary incontinence.
- Practice Proper Posture: Good posture can help reduce pressure on the pelvic floor, which is essential for bladder control.
- Avoid Constipation: Straining during bowel movements can weaken the pelvic floor muscles. Include fiber-rich foods in your diet to promote healthy digestion.
- Regular Bathroom Habits: Try not to hold in urine for too long. Urinate when you feel the urge to prevent excess pressure on the bladder.
When to Seek Professional Help
While these exercises are highly beneficial for most new mothers, if you continue to experience significant urinary incontinence or other related issues, it’s essential to consult a healthcare professional. A pelvic floor physical therapist can provide additional tailored exercises or techniques that target your specific needs.
Conclusion
Experiencing urinary incontinence after childbirth is common, but it’s not something you need to simply endure. With consistent effort and the right pelvic floor exercises, you can regain control over your bladder. Remember, consistency is key, so make these exercises part of your daily routine. If you don’t see improvements or if the issue worsens, seeking professional guidance will help you get back on track to feeling confident and comfortable again.
