What is Urinary Leakage in Pregnancy?

Urinary leakage ( stress incontinence) affects 1 in 3 pregnant people. It is common with sneezing, coughing, laughing and/or exercising. While urinary leakage is common, it is not something you have to accept.

Why Does Urinary Leakage Leakage in Pregnancy?

• Hormone changes – During the third trimester, estrogen rises about 100 times higher, works with relaxin which loosen the bladder-supporting ligaments.
• Growing uterus – Your growing baby is adding more downward pressure on your bladder
• Pelvic floor dysfunction – Both weakness and tightness of the pelvic floor causes urinary leakage
• Stress and the nervous system – The pelvic floor has direct stress-nerve input so anxiety, and hypervigilance can worsen urinary leakage.

Holistic Strategies to Reduce Pregnancy Urinary Leakage

1. Balance Strength and Relaxation: Your pelvic floor muscles need to be strong and stretch. Overactive pelvic floor muscles can’t function properly even if you do Kegels. Overactive and tight pelvic floor muscles irritate the nerves that control bladder leakage. 
2. Coordinated Breath with Movement: Exhale during effort ( lifting, standing up) to get all your core muscles to support your pelvic floor. The exhale also decreases downward pressure on the bladder.
3. Mindful Bladder Habits: Avoid “Just in Case” peeing. This trains your bladder that you need to GO at a smaller volume. Let your urine flow, don’t bear down. This puts excessive stress on the pelvic floor. 
4. Support Organ and Nervous System Health:`Stress and organ tension causes the pelvic floor muscles to guard. Activities to regulate the nervous system such as diaphragmatic breathing, massages (especially to head and neck) and journal can help with urinary symptoms. Address abdominal tension can also reduce symptoms. 

At Home Tips You Can Try NOW

• Use the “Knack”: Squeeze your pelvic floor when you anticipate a cough or sneeze. To cue your pelvic floor muscles, squeeze your anus and lift it up.
• Stay Hydrated! Cutting down on fluids irritates the bladder and can lead to urinary urgency.

When To See a Pelvic Floor Physical Therapist

Consider getting professional help if you:

• Leak daily or during routine daily activities
• Avoid exercise due to fear of leaking
• Have pain, pressure or discomfort during urination

A pelvic floor physical therapy will assess your pelvic floor muscles, hips and back muscles, posture and bladder habits to create a plan that is beyond Kegels.

Leaking urine  while you are pregnant may be common, but not normal.  Holistic pelvic floor therapy helps you feel stronger, more confident, and better for birth and postpartum recovery.

👉At Optimize Pelvic Health in San Jose, we specialize in helping pregnant and postpartum patients overcome urinary leakage with whole body approach.

BOOK YOUR APPOINTMENT TODAY.

Internal Link Opportunities

Pregnancy Urine Leakage Tips
Pregnancy Pelvic Floor Physical Therapy
Pelvic Pain in Third Trimester