The Truth About Incontinence After Birth: Why It Happens And How To Treat It

Giving birth is one of life’s greatest joys. But alongside the beauty of motherhood comes a reality often rarely discussed: that moment when you laugh with your baby in your arms and suddenly realise you've leaked. It can be surprising and upsetting, but please know it’s a shared experience for many.

If you're experiencing incontinence following pregnancy and childbirth, you're definitely not alone. Around 4 in 10 women face some level of incontinence after giving birth, but even though it's common, it's not something you should have to accept as your new normal.

Incontinence issues can significantly affect everyday life, self-esteem, intimacy, and social interactions, so it's essential to address the issue and seek support early.

We understand how confusing and upsetting it can be. But here’s the good news: whether it’s a small drip or a loss of bowel control, incontinence after birth is often very treatable.

Why Am I Having Bladder Control Issues After Birth?

Carrying a baby and giving birth naturally places huge demands on your pelvic floor muscles, a.k.a. the support system that keeps everything in place down there.

Pregnancy hormones, especially fluctuations in oestrogen, play a big part in this, potentially contributing to weaker pelvic floor muscles even before labour begins.

During childbirth, these muscles and nerves are also stretched, weakened, or even injured, especially if you've had vaginal delivery.

Risk factors that can increase your likelihood of experiencing incontinence include:

• Having a naturally higher body mass index (BMI) during or after pregnancy

• Smoking can reduce tissue health and contribute to chronic coughing, straining the pelvic floor

• Genetic predisposition

• Delivering a larger baby or having a difficult, prolonged labour

• Assisted delivery using forceps or vacuum

• An episiotomy or significant tearing during birth

Types of Incontinence After Birth

Not all leaks are alike. Depending on what’s affecting your pelvic area, you might face one type or a mix of incontinence issues.

Stress incontinence

You might accidentally leak urine during activities that put pressure on your bladder, like sneezing, coughing, laughing, exercising, or lifting something heavy. This is called stress urinary incontinence.

This happens because your pelvic floor muscles or supportive tissues around the bladder may have become weakened or stretched out, losing their ability to keep your urethra (the tube that carries urine out) fully closed in the face of sudden pressure.

Urge incontinence

You might also experience urge incontinence or an overactive bladder if you suddenly feel an urgent need to pee and can't hold it long enough to reach the bathroom. This occurs when the muscles of the bladder start to tighten unexpectedly (contract), even when the bladder isn’t full. It can be triggered by overactive bladder muscles, nerve damage, certain medications, or even anxiety.

Mixed incontinence

You might be dealing with both: leaking when you sneeze and struggling with sudden urges. This is called mixed incontinence, and it’s fairly common, especially after childbirth or in midlife.

Faecal incontinence

This is when you lose control over passing stool or gas due to the weakening or damage of the anal sphincter muscles. This ring-like muscle group is located at the end of your digestive tract (anus) and helps you hold in stool (poop) and gas until you're ready to pass them.

When you have both urinary incontinence and faecal incontinence, it's called double incontinence. This requires careful assessment and management.

How to Treat Postpartum Leaks

Leaks after birth are incredibly common, but that doesn't mean they’re untreatable. In fact, there’s a lot you can do from the comfort of your own home to help your body recover and take back control.

But before you do, remember that your body needs time to heal after giving birth. You should definitely raise these issues at your first postpartum appointment, which is typically six to eight weeks after vaginal birth or eight weeks after a C-section. Until then, be patient with yourself and focus on gentle recovery.

Once you have the okay from your doctor or midwife, you can start implementing these simple, proven strategies that don’t involve medication or surgery as a first step.

Pelvic floor muscle exercises (Kegel exercises)

Your pelvic floor is like a flexible hammock stretched between the pubic bone at the front and the tailbone at the back. These muscles hold up your bladder, bowel, and womb, help control leaks, and play a big part in sex, core stability, and everyday movements.

When these muscles are strong, they help keep your bladder and bowel in check. When they’re weak, often after childbirth or even years of straining from things like constipation, they need a bit of help with pelvic floor muscle training.

That's where Kegel exercises come in.

Doing Kegels correctly makes all the difference. Many women benefit hugely from one-on-one guidance from a pelvic floor physiotherapist or women’s health specialist who can teach you how to find, squeeze, and strengthen the right muscles effectively.

Here’s a quick tip: when you do Kegels correctly, you should feel a gentle lift and squeeze upwards and inwards between your vagina and anus. There should be no training or breath-holding.

A good starting routine is doing about 10 squeezes, each lasting 3-5 seconds initially, building up to 10 seconds as you get stronger, repeated three times a day. You can do these exercises lying down, sitting at your desk, or even standing in a queue. Many women find it easiest to fit them into daily rituals: first thing in the morning, lunchtime, and bedtime. Consistency is key.

Bladder training

Retraining your bladder can help increase the intervals between bathroom visits if you experience urgency. It is best done with the support of a healthcare professional. They will start by understanding your current pattern ( a bladder diary can help), then try scheduling trips to the loo at regular intervals, perhaps starting close to your current pattern and gradually extending the time as your control improves. This way, you can help reduce the urgency and frequency of urination. ​

Aiming to urinate every three to four hours during the day and being able to hold for four to eight hours at night is a typical goal for many, but varies individually.

Healthy diet and hydration habits

It sounds counterintuitive, but drinking plenty of water helps keep your bladder healthy and your urine dilute, which is less irritating. Staying dehydrated can lead to concentrated urine and potentially increase bladder irritation. Aim to drink fluid regularly throughout the day, aiming for pale straw-coloured urine.

However, if nighttime leaks are an issue, you can limit fluid intake close to bedtime by reducing your intake a few hours before bedtime.

Increasing your fibre intake prevents constipation, which in turn reduces pressure on the bladder. Eating foods that boost your urobiome is also a good habit.

Avoid bladder irritants

Certain foods and drinks can irritate the bladder and exacerbate incontinence in some people..

Common culprits include:

• Caffeine

• Alcohol

• Teas including: traditional black, oolong, green and chai teas

• Citrus fruits

• Tomatoes

• Spicy foods

• Fizzy drinks

• Artificial sweeteners

Monitor your diet and note any triggers to manage your symptoms better.

Engage in gentle physical activity and manage weight

You don't need intense workouts to make progress, especially early postpartum. In fact, excess weight puts additional pressure on your bladder and pelvic floor, potentially worsening urinary incontinence.

Low-impact exercises like walking or specific postpartum yoga (once cleared by your doctor) can effectively and gently strengthen your core and pelvic floor muscles.

Use postpartum incontinence products

Absorbent underwear

For discreet protection, Jude's leak-proof underwear absorbs leaks in just 1–3 seconds. Holding up to eight teaspoons of liquid, they allow you to go about your day without worrying about unexpected leaks.

Ultra-thin pads and liners

If you prefer traditional methods, Jude has ultra-thin, super-soft, and fully compostable pads. Designed for medium leaks and occasional dribbles, they will ensure you feel secure without the bulk.

When First-Line Treatments Aren't Enough

When pelvic floor exercises and lifestyle changes aren't enough, your GP or specialist might suggest:

• Pelvic floor physiotherapy: Guided exercises and techniques to strengthen your muscles effectively.

• Electrical stimulation therapy: Sometimes used by healthcare professionals, it helps the pelvic muscles contract and rebuild strength.

• Pessary: A small silicone device placed inside the vagina to provide support for your pelvic organs and urethra.

• Nerve modulation: A treatment that aims to retrain the nerves controlling your bladder (usually for urge incontinence).

And if those options still aren't enough, surgery can significantly improve or even cure persistent leaks.

When to See Your GP or Specialist

For some women, postpartum leaks will subside over time. However, they might also persist longer than a few months after childbirth.

A study done on 307 women found that nearly 30% still had postpartum urinary incontinence up to four years after childbirth. This highlights that it doesn't always resolve on its own. If you're still experiencing bothersome urine leakage after giving your body enough time to heal, which is around 6 weeks after giving birth, you should see a specialist.

Your general practitioner (GP) might refer you to NHS specialists, such as:

• Women's health physiotherapist (pelvic floor physio): These professionals are specifically trained to help with pelvic muscle recovery and incontinence management.

• Urologist: Specialists who diagnose and manage bladder and pelvic floor issues.

• Female pelvic health specialists: Experts who can offer further treatment and support.

FAQ

Can your bladder be damaged in childbirth?

Yes, it’s possible for the bladder or its supporting structures and nerves to be affected after childbirth. During vaginal birth, the pressure of the baby moving through the birth canal can stretch or even damage the nerves and muscles that support your bladder. This can affect how well your bladder functions, sometimes leading to leaks or difficulty emptying fully. However, those who have a C-section can also experience changes in their bladder health due to the impact of pregnancy itself.

How long does urinary incontinence last after childbirth?

For many women, leaks improve within a few weeks to months as the body heals. But if symptoms are getting in the way of everyday life, it’s worth speaking to your GP or a pelvic health specialist. Don’t wait years hoping it will just go away.

Why do I lose bladder sensation after giving birth?

The nerves that help you feel when your bladder is full can be stretched or irritated during labour, especially if you’ve had a long or assisted delivery or an epidural/ spinal anaesthetic. This temporarily reduces sensation but typically improves as nerves recover and anaesthetic effects wear off.

Leaks Might Be Common, But Silence Shouldn’t Be

Postpartum leaks happen, but their commonality doesn't make them inevitable or permanent. The Jude community exists because no woman should suffer in silence or feel embarrassed about leaks.

If you're facing leaks or are worried you might, don’t keep it to yourself. Join our community, talk openly, seek advice from your GP and get support, and discover practical solutions.

Your body has been through something extraordinary. It deserves care, support, and respect. And you deserve to feel like you again.