Dealing with Incontinence Postpartum: Tips and Exercises
Introduction
Giving birth to a baby is one of the most beautiful moments in a woman's life. However, it also comes with some challenges that new mothers have to face. One of these challenges is incontinence postpartum. Incontinence is the unintentional leakage of urine or stool. The condition is temporary for most women, but it can be embarrassing and uncomfortable. Fortunately, there are tips and exercises that new mothers can use to manage it and regain control of their bladder.
The Causes of Incontinence Postpartum
Incontinence postpartum is common because giving birth weakens the pelvic floor muscles, which support the bladder, rectum, and uterus. The muscles can be stretched, torn, or damaged during delivery, causing problems with bladder and bowel control. Other factors that contribute to incontinence include:
- Increasing weight during pregnancy
- Hormonal changes
- Baby's head pressing against the bladder and urethra during childbirth
- Episiotomy or tearing during delivery
Tips for Managing Incontinence Postpartum
If you are experiencing incontinence after childbirth, you can take these steps to manage the condition:
1. Practice Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles that support the bladder, rectum, and uterus. They involve squeezing and releasing the muscles that you use to stop urine flow. You can do Kegels anywhere, anytime, without anyone noticing. Start by contracting the muscles for 3-5 seconds, then release and relax for 5 seconds. Repeat 10-15 times, three times a day. As you get stronger, you can increase the hold time and the number of repetitions.
2. Maintain a Healthy Weight
Excess weight puts more pressure on the pelvic floor muscles, making them weaker. If you still have extra pounds after giving birth, try to lose them gradually with a healthy diet and moderate exercise. Don't go on a crash diet or exercise too much, as this can be harmful to your body and delay your recovery.
3. Limit Fluid Intake
Drinking less fluid can help reduce your chances of leaking urine. However, don't cut back too much, as you also need to stay hydrated, especially when breastfeeding. Aim for six to eight glasses of water per day, but avoid drinking too much before bedtime.
4. Use Pads and Liners
Wearing a sanitary pad or liner can help absorb any accidental leaks and keep you dry. Look for pads specifically designed for urinary incontinence, as they are more absorbent and comfortable than regular menstrual pads. You can also use disposable or reusable underwear designed for incontinence.
5. Empty Your Bladder Regularly
Make sure to go to the bathroom regularly, even if you don't feel like you have to pee. Avoid holding for too long or rushing to the bathroom when you feel the urge, as both can strain your pelvic floor muscles. Try to urinate every two to four hours during the day, and once at night if possible.
6. Seek Professional Help
If you're still struggling with incontinence postpartum after following these tips, don't hesitate to seek professional help. Talk to your doctor or a pelvic floor physical therapist. They can evaluate your condition and recommend exercises, medical treatments, or surgeries if necessary.
Exercises to Strengthen the Pelvic Floor Muscles
Apart from Kegels, there are other exercises that can help strengthen your pelvic floor muscles. These include:
1. Squats
Stand with your feet shoulder-width apart and your toes pointing outwards. Keep your back straight and lower your body, as if you're sitting on an imaginary chair. Then, squeeze your pelvic floor muscles and stand up, pushing your heels into the floor. Repeat ten times, two to three times a day.
2. Bridge Pose
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, as if you're making a bridge with your body. Squeeze your pelvic floor muscles as you lift and relax as you lower your body. Repeat ten times, two to three times a day.
3. Leg Raises
Lie on your side with your legs straight. Lift your top leg towards the ceiling, as high as you can without straining. Squeeze your pelvic floor muscles as you lift and relax as you lower your leg. Repeat ten times, then switch to the other side and repeat.
Conclusion
Incontinence postpartum can be a frustrating condition for new mothers, but it's not permanent. With the right tips and exercises, you can manage it and regain control of your bladder. Remember to practice Kegels regularly, maintain a healthy weight, limit fluid intake, use pads and liners, empty your bladder regularly, and seek professional help if needed. Strengthening your pelvic floor muscles with exercises like squats, bridge pose, and leg raises can also help. Don't give up, and talk to your doctor if you have any concerns.