Urinary Incontinence During Pregnancy: Why It Happens & How to Manage It
26 Feb 2025
If you’ve ever laughed, sneezed, or coughed and suddenly felt a little leak, you’re not alone! Urinary incontinence (or bladder leakage) is a common but frustrating part of pregnancy. While it can be embarrassing, it's also completely normal—and there are ways to manage it.
Let’s dive into why it happens, how long it lasts, and what you can do to stay dry and comfortable.
How to do them:
Caffeine (coffee, tea, soda)
Artificial sweeteners
Spicy foods
Carbonated drinks
Citrus juices Tip: Drink water instead of caffeine, but don’t reduce fluids too much—dehydration can lead to urinary tract infections (UTIs).
Try "double voiding": Pee, wait a few seconds, then try again to fully empty your bladder. Tip: Lean slightly forward while peeing to help fully empty your bladder.
Choose breathable, unscented liners to prevent irritation and infections. Tip: Carry extra liners or underwear in your bag, just in case!
Stick to pregnancy-safe exercises like walking, swimming, or yoga. Tip: Staying active also helps prevent constipation, which can put even more pressure on your bladder!
Pee right before sleeping to reduce nighttime bathroom trips. Tip: If leaks happen at night, use waterproof mattress protectors or absorbent pads for comfort.
Pain or burning when urinating (sign of a UTI).
Cloudy, strong-smelling, or bloody urine.
Sudden, severe bladder leakage that worsens.
Severe pelvic pain or pressure. UTIs are common in pregnancy and can lead to preterm labor if untreated, so always check if something feels off!
Why Does Urinary Incontinence Happen During Pregnancy?
As your baby grows, your body goes through major changes that affect your bladder and pelvic floor muscles. Here’s why leaks happen:1. Increased Pressure on Your Bladder
- Your uterus expands and presses against your bladder, reducing its capacity.
- This makes you feel the urge to pee more often and increases the chances of leaks.
2. Hormonal Changes
- Pregnancy hormones (relaxin and progesterone) relax muscles, including those in your pelvic floor.
- This makes it harder to hold in urine, especially with sudden movements.
3. Weakening of Pelvic Floor Muscles
- These muscles support your bladder, uterus, and bowel, but they stretch during pregnancy.
- Weak pelvic floor muscles = less control over leaks.
4. Increased Blood Flow & Kidney Activity
- Your kidneys work harder during pregnancy, leading to more urine production.
- More urine = more trips to the bathroom!
5. Baby’s Position
- In the third trimester, your baby may drop lower into your pelvis, putting even more pressure on your bladder.
Types of Urinary Incontinence During Pregnancy
There are two main types of bladder leakage pregnant women experience:1. Stress Incontinence (Most Common)
- Happens when you sneeze, cough, laugh, exercise, or lift something heavy.
- Caused by weakened pelvic floor muscles and pressure on the bladder.
2. Urge Incontinence ("Overactive Bladder")
- You feel a sudden, intense urge to pee and may not make it to the bathroom in time.
- Can be triggered by hormonal changes or increased urine production.
How to Manage & Prevent Bladder Leaks
While urinary incontinence is normal, these simple strategies can help reduce leaks and keep you comfortable.1. Do Kegel Exercises Daily
Strengthens your pelvic floor muscles, improving bladder control.How to do them:
- Squeeze the muscles you’d use to stop urine midstream.
- Hold for 5-10 seconds, then relax.
- Repeat 10-15 times, 3 times a day.
2. Avoid Bladder Irritants
Some foods and drinks make incontinence worse by irritating your bladder. Limit:Caffeine (coffee, tea, soda)
Artificial sweeteners
Spicy foods
Carbonated drinks
Citrus juices Tip: Drink water instead of caffeine, but don’t reduce fluids too much—dehydration can lead to urinary tract infections (UTIs).
3. Empty Your Bladder Regularly
Go to the bathroom before you feel desperate to avoid leaks.Try "double voiding": Pee, wait a few seconds, then try again to fully empty your bladder. Tip: Lean slightly forward while peeing to help fully empty your bladder.
4. Wear a Panty Liner or Incontinence Pad
Absorbs leaks and keeps you feeling fresh.Choose breathable, unscented liners to prevent irritation and infections. Tip: Carry extra liners or underwear in your bag, just in case!
5. Maintain a Healthy Weight
Extra weight adds pressure to your bladder, making leaks worse.Stick to pregnancy-safe exercises like walking, swimming, or yoga. Tip: Staying active also helps prevent constipation, which can put even more pressure on your bladder!
6. Sleep Smart: Reduce Fluids Before Bed
Drink plenty of water during the day, but cut back 1-2 hours before bed.Pee right before sleeping to reduce nighttime bathroom trips. Tip: If leaks happen at night, use waterproof mattress protectors or absorbent pads for comfort.
When Does Bladder Control Return to Normal?
For most women, urinary incontinence improves after delivery, but it may take a few weeks to months. If symptoms persist beyond 6 months postpartum, talk to your doctor about pelvic floor therapy. C-Section vs. Vaginal Birth: Women who have a vaginal delivery may experience longer-lasting incontinence due to pelvic floor strain.When to Call Your Doctor
While mild bladder leaks are normal, contact your doctor if you experience:Pain or burning when urinating (sign of a UTI).
Cloudy, strong-smelling, or bloody urine.
Sudden, severe bladder leakage that worsens.
Severe pelvic pain or pressure. UTIs are common in pregnancy and can lead to preterm labor if untreated, so always check if something feels off!
Final Thoughts: Bladder Leaks Are Normal—And Manageable!
Urinary incontinence is a temporary, common pregnancy symptom, but Kegels, hydration, and bathroom habits can help you stay dry and comfortable. Remember—your body is doing something amazing, and a few leaks along the way are just part of the journey!You got this, mama!
