Click Here to Download: Postpartum Incontinence
Why Does Incontinence Happen After Childbirth?
Postpartum urinary incontinence is more common than many women realize—affecting up to 1 in 3 women after giving birth. It can present as leaking urine when you cough, sneeze, laugh, or exercise, or a sudden urge to go to the bathroom that’s hard to control.
This happens due to a combination of:
- Pelvic floor muscle weakening from the weight of pregnancy
- Stretching or trauma to muscles, fascia, and nerves during delivery
- Hormonal shifts, especially the drop in estrogen postpartum
- Abdominal wall changes, including diastasis recti, which affects core-pelvic coordination
These changes reduce the support and control around the bladder and urethra, making it harder to manage pressure during daily tasks and movement.
Why Exercise is the Most Effective First Step
As pelvic floor physical therapists, we’ve seen again and again that targeted rehabilitation—not just rest—is the most effective way to restore bladder control and full-body confidence. This isn’t just about doing Kegels. It’s about retraining the entire system that supports your pelvic organs.
The core and pelvic floor work as a team, and need to be retrained gently and progressively after childbirth, just like any other part of the body after injury or surgery.
How This Program Helps
This 8-week program is built to:
- Reconnect you to your breath, core, and pelvic floor from the earliest stages of healing
- Restore strength and timing in your pelvic floor so it supports your bladder during everyday movements
- Improve core control and posture, helping you lift, carry, and care for your baby safely
- Reduce or eliminate leaks, rebuild confidence, and prepare your body for safe return to higher levels of activity
What Makes This Program Different?
- Created by pelvic floor physical therapists using evidence-based methods
- Progresses in line with your healing timeline (including waiting for clearance around 6 weeks)
- Emphasizes breath coordination, pelvic floor relaxation, and functional movement
- Easy to follow: 4 short sessions/week that build strength without overwhelming you
A Note Before You Begin
Every postpartum journey is unique. Listen to your body, rest when needed, and reach out to a pelvic floor therapist if:
- Leaking worsens with activity
- You feel vaginal heaviness or pressure
- Pain persists during or after exercises
You are not broken—and you’re not alone. With patience, support, and smart rehab, you can absolutely regain control, strength, and confidence.
Additional Guidance
- Avoid traditional crunches or planks early on—wait until cleared for diastasis recti if present.
Pelvic Floor Overuse: Don’t over-Kegel. Balance with full relaxation and stretching (child’s pose, deep breathing).
Hydration & Toileting Habits: Encourage bladder retraining (urinate every 2–4 hours), avoid just-in-case peeing.
If you’re struggling with any pregnancy or postpartum concerns and want a personalized evaluation and treatment plan, make an appointment with one of the Pelvic Floor Physical Therapists at The Pelvic Health Center in Madison, NJ. We’re trained to help identify and treat the causes of your incontinence!