I Only Leak a Little – Should I Be Worried?

The thing about ‘little leaks’ is that they may not happen very often - and so when they do strike, they take us by surprise. And because they only happen now and then, we dismiss them, and brush them off as ‘one of those things’ that we normalise as part of having children, or as part of the process of ageing. 

For many of us, the ‘little leaks’ start gradually. Maybe they started after childbirth, or gaining weight, or after you did some particularly rigorous exercise or heavy lifting. Or maybe you noticed the little leaks arriving around the same time as brain fog started, or your periods stopped. And sometimes, the leaks come back after years without them. 

What’s important to know is that while little leaks are common, they aren’t something we should dismiss as ‘normal’. Your bladder and pelvic floor deserve as much care as the rest of your body. And while a little leak may seem minor, it can be your body’s way of telling you something important.

Here’s what’s really going on - and how to take action early.

Little leaks are common - but they’re not “just part of getting older”

Around one in three women experience bladder leakage at some stage in their lives, and it becomes increasingly common with age. But that doesn’t mean it’s something you have to put up with.

“It started after my second baby, just little leaks when I coughed or laughed. I didn’t think much of it at first, but then it started happening more often and I realised I was worrying about leaking when playing with my children.” – Emma, 39

Even light leakage can get worse over time. If the underlying causes like pelvic floor weakness or hormonal changes aren’t addressed, then things can get worse. The good news is that there’s plenty you can do to improve things, from lifestyle changes to medical management. 

2. Your pelvic floor may need more attention than it’s getting

Your pelvic floor muscles support the bladder, bowel, and uterus. Over time, these muscles can weaken, especially after pregnancy, during menopause, or simply from years of strain (including from coughing, lifting or constipation). When they’re not working properly, leaks are often one of the first signs.

Pelvic floor exercises are simple, discreet, and backed by evidence. The Squeezy NHS App is a great starting point, but if you’re not sure you’re doing them correctly, it’s worth speaking to a pelvic health physiotherapist - it’s not something we are taught, and its important to know that you are doing them the right way, as Zara realised.. “I thought I was doing the exercises right for years - turns out I wasn’t even engaging the right muscles. Seeing a physio was a total game changer and I was so glad I made the appointment.” 

3. Hormones play a quiet but powerful role

After menopause, the drop in oestrogen levels can cause the tissues around the bladder and urethra to become thinner, drier and less resilient. This can lead to increased urgency, sensitivity, and yes, leaks. Lara started experiencing little leaks in her early 40s, and assumed it was normal. “After mentioning it to my GP when discussing perimenopause symptoms, she explained it was hormonal, and with HRT and some physio, things really improved.”

Topical vaginal oestrogen (available on prescription) can make a big difference, especially if dryness, irritation or recurring infections are also an issue, and most women are fine to use it. You can read more via The Menopause Charity.

4. Movement matters - and so does how you move

Exercise is important for maintaining muscle tone and mobility, but some activities - like running or jumping - can place more strain on the pelvic floor. That doesn’t mean you should stop moving - low intensity movement and exercise is perfect to help nurture your pelvic floor and maintain a good level of fitness. Consider activities like walking, pilates, yoga and strength training, as these are all excellent for pelvic floor support.

If you find that certain movements trigger your little leaks, consider working with a physio who can guide you towards safer, strengthening options that build confidence.

5. Everyday habits can make a surprising difference

Supporting your bladder health isn’t just about exercises. Small changes can help reduce symptoms and give your bladder the support it needs:

• Drink enough water - little and often is best

• Cut back on caffeine, alcohol and fizzy drinks if they irritate your bladder

• Avoid constipation by eating fibre-rich foods

• Sit properly on the loo and avoid going “just in case” too often

• Don’t ignore the need to wee - but don’t rush either

A little leak is worth your attention

Bladder leaks can feel isolating, but they are incredibly common - and importantly, they are treatable. Don’t wait for things to get worse before acting. Whether you’ve had one leak or it’s starting to become regular, your body is worth listening to.