How Not to Pee Yourself After Giving Birth

Let’s talk about something that no one warned you about before you had a baby (but now you can’t ignore): How Not to Pee Yourself After Giving Birth: peeing yourself when you sneeze, laugh, or run to catch the bus.

Yep. Postpartum urinary incontinence. It’s awkward, it’s common, and it’s very real.

Here’s the good news: you’re not alone, and you can do something about it. You do not have to accept this as your new normal, not at six weeks postpartum, not at six years. Whether you delivered vaginally or by C-section, your body has gone through an incredible transformation and your pelvic floor is often the unsung hero of that journey.

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This post is your no-fluff, no-shame guide to why peeing yourself happens, what you can do to stop it, and how to reclaim control over your body.

Why Am I Peeing Myself After Birth?

Let’s break down what’s going on in your body.

Your pelvic floor is a group of muscles, ligaments, and connective tissues that support your bladder, uterus, and rectum. During pregnancy and childbirth, these muscles stretch, weaken, and in some cases, tear. As a result, your bladder control may be temporarily (or not-so-temporarily) compromised.

Two main types of urinary incontinence affect mums:

1. Stress Incontinence

This is the most common postpartum type. You leak urine when pressure is applied to your bladder, during coughing, laughing, sneezing, jumping, or exercising.

2. Urge Incontinence

You feel a sudden, intense urge to pee, followed by involuntary leakage. Think: “I HAVE to go RIGHT NOW” vibes, often without enough time to make it to the bathroom.

You might even experience a mix of both, which is just motherhood’s way of keeping things interesting.

How Common Is It?

More common than you’d think and more common than we talk about.

Studies suggest:

• 1 in 3 women experience urinary incontinence after childbirth.
• 50% of women who have had a baby report some level of pelvic floor dysfunction.
• Only a fraction of these women ever get professional help.

Why? Because we’ve been told to expect it. To laugh it off. To just wear liners and move on.

But that doesn’t have to be your story.

What You Can Do About It

Now, onto the important part: how not to pee yourself after having a baby. Here’s what works, backed by pelvic health experts, physiotherapists, and the real-world wisdom of mums who’ve been there.

1. Start With Your Pelvic Floor: Do Those Kegels (But Do Them Right)

Ah, yes, Kegels—the infamous exercises you’ve probably heard of but maybe never fully understood.

What They Are:

Kegels involve contracting and relaxing the pelvic floor muscles to strengthen them. Think of it like a gym workout for your vagina.

How to Do Them:

• Imagine you’re trying to stop the flow of urine mid-stream (don’t do this while peeing regularly, it’s just a mental cue).
• Squeeze those muscles gently, hold for 3–5 seconds, then release for the same amount of time.
• Do 10 reps, 3 times a day.

Common Mistakes:

• Holding your breath – Breathe normally!
• Engaging your glutes or thighs – Only the pelvic floor should be working.
• Overdoing it – More isn’t always better; fatigue can weaken the muscles.

If you’re unsure whether you’re doing them correctly, you’re not alone. 50% of women perform Kegels incorrectly without guidance. That’s where pelvic floor physiotherapy comes in…

2. See a Pelvic Floor Physiotherapist (Seriously, Every Mum Should)

If you take nothing else from this post, take this: book an appointment with a pelvic floor physio. Think of them as the postpartum whisperers.

They’ll:

• Assess your pelvic floor strength and function
• Check for prolapse or muscle imbalances
• Help you learn proper Kegel technique
• Guide you through a personalised rehab plan

This is standard postpartum care in many European countries. It should be everywhere.

Don’t wait until things get worse. Early support makes recovery smoother and way less leaky.

You may also like: Truths About Parenting a Toddler While Pregnant

3. Don’t Jump Into High-Impact Exercise Too Soon

It’s tempting. You’re finally cleared at six weeks and want to get back into running, HIIT, or bootcamp. But here’s the thing:

Just because you’re cleared for activity doesn’t mean your pelvic floor is ready.

High-impact exercises (like jumping, running, or lifting heavy weights) can overload a weak or healing pelvic floor. That leads to more leaks and possibly even pelvic organ prolapse.

Instead, focus on:

• Low-impact core and pelvic floor strengthening
• Walking, swimming, or cycling
• Postnatal yoga or Pilates with pelvic support

Build a strong foundation first. The jumping jacks can wait.

4. Check Your Posture and Breathing

Believe it or not, your posture and breathwork are huge players in pelvic floor health.

Why It Matters:

• Slouching increases pressure on your bladder.
• Holding your breath (especially during lifting or exertion) can push down on a weakened pelvic floor.
• Poor core engagement = unstable support system.

What to Do:

• Sit and stand tall: ears over shoulders, ribs stacked over hips.
• Practice diaphragmatic breathing: breathe into your belly, not just your chest.
• Sync breathing with movement: exhale on exertion (like lifting your baby or standing up).

It sounds simple, but it can change everything.

5. Watch for Red Flags (and Don’t Ignore Them)

Sometimes peeing yourself isn’t just a mild inconvenience—it can be a sign of deeper pelvic dysfunction.

Talk to your doctor or pelvic physio if you experience:

• Leaking that doesn’t improve after 3–6 months postpartum
• Pressure or bulging in your vagina (could be prolapse)
• Pain during sex
• Ongoing lower back or pelvic pain

You don’t have to live with these symptoms. Help is available, and you deserve it.

6. Use Supports When You Need Them (There’s No Shame)

Sometimes, you need a little help while you’re rebuilding strength.

Pelvic floor support products like:

• Postpartum compression underwear
• Vaginal pessaries (a doctor can fit you for one)
• Bladder leak pads (NOT the same as period pads—they’re designed for urine)

These tools aren’t a failure—they’re like crutches for healing muscles. Temporary supports that can make you more comfortable while you do the deeper work.

7. Keep Showing Up for Your Recovery

Healing your pelvic floor isn’t a one-and-done deal. It’s a journey.

• It’s consistent with your exercises.
• It’s checking in with your body regularly.
• It’s reminding yourself that you deserve this time, this care, this healing.

Make it part of your routine. Sneak in Kegels while brushing your teeth. Practice good posture while feeding your baby. Book that physio appointment, yes, even if your to-do list is endless.

Because here’s the truth: you matter too.

FAQs: Your Most Pressing Postpartum Pee Questions Answered

Q: Will the leaking go away on its own?

Mayb,e but maybe not. For some women, it resolves in the first few months postpartum. For others, it lingers. The best approach? Don’t wait and see. Start pelvic floor rehab early for better results.

Q: I had a C-section. Why am I still leaking?

C-sections can reduce certain risks, but don’t fully protect against pelvic floor dysfunction. Pregnancy itself weakens the muscles and nerves that control the bladder.

Q: I feel embarrassed talking about this. What should I do?

Know this: your provider has heard it all. Urinary incontinence is common, treatable, and nothing to be ashamed of. Advocate for yourself. You deserve to feel strong and confident again.

Your Postpartum Body Deserves Respect, Not Silence

Let’s be real: if men had babies, pelvic floor rehab would be part of every health insurance plan, and we’d see ads for Kegels during the Super Bowl.

But mums? We’re told to “just deal with it.”

So here’s your permission to reject that narrative. To expect better. To take care of your body, not just because you want to avoid leaks, but because you deserve to feel whole again.

Motherhood is incredible. But it shouldn’t cost you your confidence, your comfort, or your dry underwear.

A Final Word from One Mum to Another

Dear Mum,

If you’ve peed a little when you laughed, sneezed, or jumped, you’re not broken.

You carried life. You gave birth. Your body did