Pregnancy is a wonderful time for a woman's body and, at the same time, quite challenging. With the baby's growth inside the womb, it exerts more pressure and weight on the pelvic floor muscles and organs. This increased pressure leads to the weakening of the pelvic floor, which further results in bladder control issues such as incontinence.
Also, it is shown that during pregnancy, approximately 52% of pregnant women develop some degree of leakage, and the most common form is stress incontinence.
Besides, though a weak bladder is common in pregnancy, one should not regard incontinence as the inevitable symptom of pregnancy. With a bit of lifestyle modification and proactive care throughout pregnancy, most women can have only changes in bladder health.
Link Between Pregnancy and Bladder Health
During pregnancy, a woman's body goes through many changes. One change that affects the bladder is that the growing uterus puts pressure on the bladder. This pressure makes it harder for the bladder to hold as much leak as possible. Additionally, the women often need to relieve themselves more frequently than before they were pregnant. The extra weight of the baby and uterus also stresses the pelvic floor muscles that support the bladder.
Over time, this can cause the muscles to weaken or stretch out more than usual. For some women, bladder control issues like leaking when coughing, sneezing, or exercising may occur during and sometimes after pregnancy. Paying attention to bladder health, such as bladder Incontinence during pregnancy, can help manage problems and potentially prevent long-term bladder control problems. Therefore, it is vital to consider the following tips from experts recommending incontinence management.
Expert Tip 1: Practice Regular Kegel Exercises
The pelvic floor muscles supporting bladder control naturally weaken during pregnancy due to hormonal changes. Therefore, Kegel exercises can help strengthen them to handle increased pressures better. Additionally, kegel exercises involve squeezing and lifting the muscles you use to stop urine flow. Aim for three sets of 10 squeezes, holding each squeeze for 3 seconds throughout the day.
Be sure to engage the muscles deep in your pelvis without clenching other muscles like your thighs. Research studies have shown that practicing Kegels daily can significantly improve incontinence.
Expert Tip 2: Maintain a Healthy Weight Gain
Being overweight puts added strain on pelvic floor muscles, making incontinence more likely. Following dietary guidelines specific to your pre-pregnancy weight and health conditions can help optimize baby and mother's health without excess strain elsewhere. Besides, most women need only 25-35 pounds of total weight gain for a healthy pregnancy and delivery. Hence, gain within recommended ranges to avoid excess pressure downward that could worsen leakage issues.
Expert Tip 3: Empty Bladder Frequently and Completely
Limiting how full the bladder can become becomes increasingly important as the pregnancy progresses and the baby grows. The enlarging uterus compresses the bladder, limiting its capacity to hold urine. Going to the bathroom regularly helps avoid overfilling, even if a full feeling has not yet set in. Some proactive tactics to help empty the bladder as completely as possible each time include:
- Set reminders on your phone or smartwatch to visit the bathroom every 2-3 hours during the day to stay ahead of filling.
- When waking to use the bathroom at night, empty the toilet first thing in the morning before getting out of bed.
- If you find it hard to start or continue the flow, try techniques like relaxing pelvic muscles, altering position, or doing a few Kegels.
By proactively emptying the bladder every few hours according to a schedule and ensuring it's fully emptied, you can help relieve pressure on the pelvic floor and reduce accidents. This is an essential part of maintaining good bladder health throughout pregnancy.
Expert Tip 4: Avoid Bladder Irritants
Certain drinks, foods, dyes, preservatives, and spicy ingredients can irritate the bladder and worsen incontinence issues in pregnancy. Caffeine, carbonated beverages, tomato products, and citrus fruits are common culprits.
Furthermore, when incontinence strikes, try limiting or avoiding these irritants for a few weeks to see if symptoms improve. Proper hydration with water is still important, so find hydrating substitutes as needed. Ask your provider for specific dietary recommendations based on what triggers your symptoms. If adult bed wetting becomes an issue, consult your provider for tailored advice and management strategies.
Expert Tip 5: Use Pelvic Support Products When Needed
As pregnancy progresses and the uterus grows heavier, extra pelvic floor support may help manage incontinence for exercise, laughing, or prolonged standing. Options include panty liners, absorbent pads, disposable underwear, or incontinence products.
Besides, for more support during physical activity, a supportive belly band or postpartum girdle worn higher on the abdomen can take pressure off the bladder area. Also, many women find reusable or disposable pads reassuring for light leaking and provide extra protection and peace of mind.
Expert Tip 6: Consult With a Pelvic Floor Specialist or Urogynecologist
Seeing a specialist in pelvic floor issues or urogynecology while pregnant can help assess your risk factors and incontinence concerns. They may recommend additional Kegel exercises targeted to your needs, physical therapy, or pessary devices to support the bladder and uterus. Moreover, they can determine if any pelvic floor muscle tears occurred during delivery, requiring physical therapy.
Further evaluation and non-surgical treatments are available if incontinence persists or worsens after delivery. Most women see resolution within 3-6 months, but specialists ensure proper recovery and continence. For those managing incontinence, addressing adult diaper rash and using the best rash cream for adults can also provide comfort and support during recovery.
Making Pelvic Health a Priority
If the tips discussed are implemented consistently but bladder control issues persist or worsen, it is critical not to ignore the situation. Many women feel nervous discussing pelvic health problems, but mild incontinence should not simply be accepted as normal during pregnancy. When left unchecked, the condition progress and impact daily living. Making pelvic floor wellness a priority involves seeking help from medical experts if conservative self-care is not providing relief.
A proactive woman will not hesitate to consult her healthcare provider for further evaluation and treatment planning. Options may include targeted physical therapy, medications under a doctor's guidance, or additional diagnostic testing.
