Addressing Postpartum Leaking: Why It’s Common but Not “Normal”
by Margarita Miras, PT, MS
Experiencing urinary incontinence after pregnancy is incredibly common, but just because it’s widespread doesn’t mean it should be accepted as normal. Many new mothers are told to brush off leaking, but it’s actually a sign that your body needs attention. Postpartum leaking is typically caused by a combination of factors, including poor breathing patterns, overactive muscles, weakened core muscles, and increased pelvic floor pressure, all of which can be addressed with the right approach.
What Causes Postpartum Leaking?
Several factors contribute to urinary incontinence after pregnancy:
• Poor breathing patterns:
If you’re not breathing efficiently, it can create downward pressure on the pelvic floor, increasing the likelihood of leaking.
• Limited rib cage mobility:
Without proper movement through the rib cage, your body can’t expand and contract fully, leading to imbalances.
• Weak core and glute muscles:
The core and glutes are essential for stabilizing the body, and when they’re weak, they don’t support the pelvic floor properly.
• Poor movement patterns:
Over time, habits like poor posture or improper lifting can increase pressure on your pelvic floor, worsening the issue.
During pregnancy, the lower abdominals stretch to make room for the growing baby. In some cases, these muscles become so overstretched that they “turn off,” leading to core imbalances. This can result in a weaker and distended lower belly—often referred to as the “disconnected tummy”—which may linger for months or even years after childbirth.
How to Address the “Disconnected Tummy” and Improve Core Function
To improve core strength and reduce symptoms like leaking or lower back pain, it’s important to take a holistic, total-body approach. This means focusing on:
• Proper body alignment:
Ensuring that your body is well-aligned helps reduce unnecessary strain on your muscles.
• Breathing:
Learning how to breathe in a way that supports your core and pelvic floor is essential.
• Progressive exercises: Targeted exercises that gradually build core stability and strength will help restore balance and function.
Exercises Your Pelvic Floor Will Love
Here are some simple exercises to start strengthening your pelvic floor and core:
1. 360 Breathing: This breathing technique helps improve rib cage mobility and create balanced pressure through your core.
2. Inner Thigh Exercises: Engaging your inner thighs can help activate the pelvic floor muscles.
3. Glute Exercises: Strong glutes are essential for stabilizing the pelvis and reducing pressure on the pelvic floor.
4. Thoracic Mobility: Improving mobility through your upper spine (thoracic area) can help with better breathing, movement, and posture.
5. Hip Hinges: Learning how to properly hinge at the hips will help protect your back and strengthen your core and glutes.
Takeaways: Postpartum leaking is a common issue, but it doesn’t have to be your new normal. By improving breathing patterns, core strength, and body alignment, you can alleviate symptoms of urinary incontinence and promote long-term pelvic floor health. Incorporating these exercises into your routine can help you restore balance to your body and regain confidence.
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