As a new mom, you’re probably familiar with the many changes that come with motherhood. There’s no shortage of challenges, from sleepless nights to endless diaper changes. But one issue that many new moms don’t talk about is urinary incontinence or the involuntary loss of urine. In this article, we’ll explore some of the new mom moves that can make you pee your pants and what you can do to manage this common problem.
Why Do New Moms Experience Urinary Incontinence?
Urinary incontinence is a common problem for new moms, and it’s often related to the physical changes that occur during pregnancy and childbirth. The pelvic floor muscles, which support the bladder and other organs, can weaken or damage during pregnancy and childbirth. This can lead to urinary incontinence and other issues such as pelvic pain and discomfort.
In addition to pregnancy and childbirth, other factors that can contribute to urinary incontinence in new moms include:
- Hormonal changes
- Obesity
- Chronic constipation
- Chronic coughing or sneezing
- Aging
New Mom Moves that Can Make You Pee Your Pants
Several new moms moves can make you more likely to experience urinary incontinence. These include:
Lifting Heavy Objects
Lifting heavy objects, such as car seats or strollers, can pressure the pelvic floor muscles and increase the risk of urinary incontinence. To minimize this risk, try to lift with your legs instead of your back, and avoid lifting heavy objects whenever possible.
Jumping or Running
Jumping, running, and other high-impact activities can also pressure the pelvic floor muscles and increase the risk of urinary incontinence. If you enjoy these activities, try to do them on a surface that provides more cushioning, such as a yoga mat or carpet.
Coughing or Sneezing
Coughing or sneezing can also pressure the pelvic floor muscles and increase the risk of urinary incontinence. If you have a chronic cough or sneeze, talk to your healthcare provider about ways to manage it.
Straining During Bowel Movements
Straining during bowel movements can also pressure the pelvic floor muscles and increase the risk of urinary incontinence. To minimize this risk, eat a healthy, fiber-rich diet and stay hydrated to promote regular bowel movements.
Sitting or Standing for Long Periods of Time
Sitting or standing for long periods can also put pressure on the pelvic floor muscles and increase the risk of urinary incontinence. If you have a job requiring you to sit or stand for long periods, try to take frequent breaks to stretch and move around.
Managing Urinary Incontinence as a New Mom
If you’re experiencing urinary incontinence as a new mom, there are several things you can do to manage the problem. These include:
Kegel Exercises
Kegel exercises are a type of pelvic floor exercise that can help strengthen the muscles that support the bladder and other organs. To do Kegel exercises, contract the muscles you would use to stop the urine flow, hold for a few seconds, and then release. Repeat this exercise several times a day to help strengthen your pelvic floor muscles.
Lifestyle Changes
Making lifestyle changes such as maintaining a healthy weight, staying hydrated, and avoiding constipation can also help reduce the risk of urinary incontinence.
Physical Therapy
In some cases, physical therapy may be recommended to help strengthen the pelvic floor muscles and improve bladder control.
Medications
In some cases, medications may be prescribed to help manage urinary incontinence. These may include anticholinergic drugs, which help relax the bladder muscles and reduce the urge to urinate.
Surgery
In rare cases, surgery may be necessary to correct severe urinary incontinence. This may involve procedures such as a sling procedure or bladder suspension surgery.
In conclusion, urinary incontinence is a common problem for new moms, but it’s not something you have to live with. By understanding the new mom moves that can make you pee your pants and taking steps to manage the problem, you can regain control and enjoy all the joys of motherhood without worrying about embarrassing leaks. Talk to your healthcare provider if you’re experiencing urinary incontinence, and work together to find a solution that works for you.