Hey there, Mama! Please keep in mind that I am not a doctor; just a well-knowledged mama basing this information off of my own experiences as a mother, athlete, and prior research. Please consult your doctor before proceeding with any of the following information!
The title of this blog post struck you as both relatable and directed towards you. This means, chances are, you are struggling with postpartum urine leaking (most likely secretly), and are absolutely tired of dealing with it. If you are also reading this, then you probably feel a bit of desperation and loneliness towards your situation and are looking for a fix, so that you can focus on living life, rather than trying not to pee your pants whenever you jump. Am I correct in assuming this?
I have good news, Mama! This post is full of resources to help you achieve all of this, as well as gain knowledge on why it might be happening, and peace that you are not the only one who’s experiencing postpartum leaking.
Moreover, the general assumption that moms tend to have over the whole “peeing my pants because I jumped” thing, is that it is just a part of becoming a mom. That it comes with entering motherhood and is just something you are going to have to deal with because, well, #MOMLIFE. The thing is, while leaking urine after having babies is very common (and you can rest in the fact that you are not alone), it is not normal and can be taken action on to fix or improve upon.
Why am I peeing my pants when I jump?
Likewise, to what I said above, urine leakage is totally common but is not something that should be happening to you. Most likely, this is happening due to your pelvic floor strength. Furthermore, your pelvic floor could have been damaged in due to factors such as
- childbirth at a young age
- forceps delivery
- birth trauma
- connective tissue disorders
- uncontrollable coughing
The reason why pelvic floor dysfunction, causing urine incontinence (or not being able to hold in your pee) is so common is because many mamas go through some level of factor that put a large amount of stress on their pelvic floor, during childbirth and/or pregnancy, without knowing the actual extent of the damage. On top of that, many women are not properly looked after subsequently to giving birth, and therefore, go about their life without thinking twice that something may actually be the matter.
How to STOP peeing my pants when I jump...
As a busy mom, it is important to feel well, feel confident, and feel capable to take on daily life, as well as be able to pursue healthy habits like working out and playing with your kids. However, leaking urine all of the time, strictly just does not allow this to be fully possible. While at the forefront, you still continue to take part in those things, there is always the worry in the back of your mind of whether or not you will be able to hold it in, and when you can’t, dealing with the aftermath feels embarrassing and inconvenient.
It’s time to change this!
First, seek professional help!
Your very first step when experiencing this problem is to seek professional help from a Pelvic Floor Specialist, or your OBGYN, Midwife, or Health Practitioner. As the steps after this are helpful, the most important thing you can do for yourself is treated postpartum leakage as a real problem and seek the help that you deserve.
When talking to a specialist about this, being open and honest is the most important thing. Remember that urine incontinence is very common and many specialists hear about it every day. From there, they will give you personalized steps forward to improving on the problem, as well as provide you with knowledge and support.
Second, practice breath work.
Using breath work to connect your pelvic floor and core is a great way to strengthen your core and tone and balance your pelvic floor. Breath work also allows you to find awareness and control in those parts of your body.
Connection breath is one technique to use as breath work in order to accomplish those goals, and in return, be able to control your urine. It can be done laying on the ground, sitting on a chair, while working out, and even doing normal day-to-day tasks. Connection breath involves relaxing and tightening/pulling up and in, in your pelvic floor muscles as well as your lower abdominal muscles, while practicing breath work.
Learn how to do Connection Breath HERE!
Lastly, Incorporating Connection Breath into other pelvic floor-specialized exercises.
There are many exercises that you can do, both during and after pregnancy, to improve on or prevent postpartum urine leakage. It is important to continue practicing Connection Breath while taking part in these exercises to truly connect your core with your pelvic floor.
Here are a few places to find more pelvic floor exercises:
- @ourfitfamilylife is full of great exercise videos towards pelvic floor strength.
- danalandgren.com, also has a Pelvic Floor and Core eGuide that is extremely affordable!
- Girls Gone Strong’s Moms Gone Strong section on Youtube has incredible exercise videos directed towards overall strength building in pregnant and postpartum moms, as well as an amazing program.