By Gloria Kolb, Co-founder & CEO – Elitone
Bringing a baby into the world is one of the most beautiful and life-changing experiences a woman can have. However, for many moms, the postpartum journey also comes with a few unexpected and often unwelcome surprises, like bladder leaking.
Whether it’s a little dribble when you sneeze or a more significant issue during physical activities, this is more common than you might think, but the good news is that you’re not alone, and there’s something you can do about it.
The necessity of strengthening your pelvic floor
The pelvic floor often doesn’t get the attention it deserves, especially during pregnancy and after childbirth. This network of muscles and tissues forms a supportive hammock at the bottom of your pelvis, stretching from your pubic bone to your tailbone. Your pelvic floor has the crucial task of supporting essential organs like your bladder, bowel, and reproductive organs. These muscles do more than just hold things in place — they also help with functions like urination, defecation, and even sexual activity.
During pregnancy, your pelvic floor undergoes a lot of stress as it supports the growing weight of your baby. Then, during childbirth, these muscles are often stretched or even torn. This can weaken your pelvic floor, leading to issues like urinary incontinence (leaking when you cough, laugh, or move suddenly) and sometimes even pelvic organ prolapse, where the organs can shift downward.
Strengthening your pelvic floor isn’t just about preventing leaks — it’s about restoring your body’s core stability and improving your overall quality of life. Many women find that, after having a baby, taking care of their pelvic floor becomes one of the most important steps toward feeling like themselves again.
What happens when your pelvic floor is weak?
If you’re experiencing bladder leaks after baby, it’s usually a sign that your pelvic floor needs extra attention. Along with bladder leakage, a weak pelvic floor can also affect bowel control, cause discomfort during sex, and even lead to chronic pelvic pain.
The physical toll that pregnancy and childbirth take on your body often leads to trauma for the pelvic floor muscles. If left unchecked, the weakening of these muscles can have a ripple effect throughout your body.
Many moms notice that their core feels weaker, making daily tasks and exercise more difficult. Additionally, weak pelvic muscles can contribute to back pain and poor posture.
Beyond the physical symptoms, these issues can also take an emotional toll. It’s common to feel embarrassed or frustrated by the loss of control over your bladder, especially when leaks occur at inconvenient times. But remember, this isn’t something you need to just live with — there are solutions that can help you regain your confidence and control.
How to strengthen your pelvic floor
The good news is that your pelvic floor can be strengthened like any other muscle in your body. With the right exercises and some lifestyle adjustments, you can rebuild its strength and functionality, reducing the chances of leaking and improving your overall well-being.
Here are a few strategies you can try to start strengthening your pelvic floor:
- Pelvic floor exercises (Kegels): Kegel exercises are one of the most effective ways to target your pelvic floor muscles. The easiest way to identify these muscles is to imagine stopping the flow of urine. When you contract these muscles, you’re engaging your pelvic floor. To strengthen them, contract the muscles for a few seconds, then relax. Aim to do 10-15 repetitions at least three times a day. Be patient — it takes time to see results, but consistency is key.
- Breathing exercises: Deep breathing exercises that engage your diaphragm can help improve core and pelvic floor strength. As you inhale, focus on expanding your belly and allowing your pelvic floor to relax. On the exhale, gently contract your pelvic floor. This can help you develop more control over these muscles.
- Lifestyle adjustments: Avoiding constipation is critical to reducing strain on your pelvic floor. Drink plenty of water and eat a diet rich in fiber, which can be found in fruits, vegetables, and whole grains. Maintaining a healthy weight also helps relieve pressure on your pelvic floor, preventing further strain.
- Posture and alignment: Proper posture can help relieve pressure on your pelvic floor. Pay attention to how you sit and stand throughout the day. Avoid slouching, and engage your core when you sit or lift something heavy.
- Consider professional help: If you’re struggling with pelvic floor issues, don’t hesitate to seek professional guidance. A pelvic floor physical therapist can provide personalized exercises tailored to your specific needs. They can also assess any pelvic floor dysfunctions and help you learn how to properly engage and strengthen the right muscles.
Prioritize your health
Leaking after a baby may feel isolating and frustrating, but it’s important to remember that this is a common experience for many moms. The pressure we put on ourselves to “bounce back” after childbirth can sometimes make us overlook the real health challenges we face in our postpartum journey, but caring for your pelvic floor is a vital part of your recovery and should never be ignored.
By understanding the role your pelvic floor plays in your health, recognizing the symptoms of a weak pelvic floor, and taking proactive steps to strengthen it, you can regain control and confidence. You don’t have to accept leaking as a normal part of life after a baby. With some targeted exercises and lifestyle changes, you can take charge of your pelvic health and enjoy motherhood with comfort and confidence.
Every step you take toward strengthening your pelvic floor is a step toward reclaiming your body after baby. Give yourself the care you deserve, and remember, you’re not alone on this journey. Many moms are in the same boat, and with the right approach, you can improve your pelvic health and feel like yourself again.
– Gloria Kolb is the CEO and co-founder of Elitone, the first non-invasive, FDA-cleared, wearable treatment for women with urinary incontinence. Elitone’s accolades include winning Best New Product by My Face My Body, Sling Shot 2020, finalist in Women Startup Challenge, and many startup pitch competitions. As an inventor with 30+ patents, Gloria has been featured in Forbes as a Top Scientist Driving Innovation in Women’s Health. Her creative designs and problem-solving abilities have earned her recognition, such as Boston’s “40 Under 40” and MIT Review’s “World’s Top Innovators under 35.” She has engineering degrees from MIT and Stanford and an MBA in entrepreneurship from Babson College.
