1. Work that pelvic floor
Pelvic floor exercises aren’t just essential throughout pregnancy and in the months after childbirth, they’re essential for all stages of our lives.
A strong pelvic floor is key to prevent and manage urinary and anal incontinence. That’s because your pelvic floor muscles support all of the organs above them, including the bladder. They also balance abdominal pressure. When abdominal pressure increases (think about when you cough, sneeze or lift something heavy) a strong pelvic floor will spring back, so that you don’t experience leaks.
It's a good idea to try to fit pelvic floor exercises in every day. If you’ve recently given birth, it’s best to do the exercises lying down to avoid putting any extra pressure on the pelvic area, but over time, you can practice them pretty much anywhere.
2. Find the right women’s incontinence products
After giving birth, it’s worth investing in pads that are specifically designed to help absorb leaking urine.
In the weeks after birth, you’ll need pads with heavier absorbency levels. TENA Sensitive Care Ultimate Incontinence Pads provide triple protection against bladder leaks odor and wetness. The Duolock core, and cushiony foam side barriers offer skin comfort and security.
Over time, as the leaks get lighter, you can move to a liner like the TENA Sensitive Care Moderate Incontinence Pads that provide triple the protection from leaks, odor, and moisture. It’s super absorbent and no larger than a menstrual pad.
3. Train your bladder
During the latter stages of pregnancy, your bladder can’t hold as much urine as usual, as it’s being restricted (read: kicked and squeezed) by your baby. It’s only natural that, after you’ve given birth, it needs to get used to holding more pee again.
As a rule, you should pee between 4–8 times a day or every 4–6 hours (average bladder capacity is around 10–17 oz). So, if you find you’re peeing a lot less than this, gradually try to increase the time between bathroom visits. This will help train your bladder to hold in more pee while, at the same time, exercising those all-important pelvic floor muscles.
And if you’re still waking up at night to pee, see if you can go back to sleep again without going to the bathroom. Sometimes, old habits can take a while to shift.
4. Don’t be tempted to drink less water
It’s the most natural conclusion in the world — you’re peeing too often, so you drink less water. But this is exactly what you don’t want to do. Drinking less water leads to dehydration which, in turn, causes your urine to become more concentrated. This can irritate the bladder, creating the urge to go to the toilet even when the bladder isn’t full, so it’s important to stay well-hydrated.
Drinking water is essential if you’re breastfeeding. It also helps with digestion, eases constipation and keeps your urine healthy, which reduces your risk of developing a UTI. To find out more about what to do if you get a UTI, check out Urinary Tract Infection (UTI) During Pregnancy.
TENA is here to help you navigate your pregnancy and postpartum journey, with practical advice for pregnancy and postpartum incontinence. We have a full range of incontinence products for women designed to provide the support you need, so you can focus on what truly matters.