10 Ways to Manage Urinary Incontinence During Pregnancy

Urinary incontinence is a common concern for many pregnant women. The growing baby places pressure on the bladder and pelvic floor muscles, leading to unintentional leaks. Although it’s normal, there are ways to manage and minimise this issue. Here are 10 effective strategies to help you stay comfortable and confident during your pregnancy.

1. Practice Pelvic Floor Exercises

Kegel exercises strengthen the pelvic floor muscles that support the bladder. By regularly practicing Kegels, you can improve muscle control and reduce leaks. Aim for three sets of 10 repetitions daily.

2. Stay Hydrated Wisely

While it may seem counterintuitive, cutting back on fluids can actually irritate the bladder and worsen incontinence. Instead, drink plenty of water throughout the day but avoid excessive consumption before bed.

3. Avoid Bladder Irritants

Certain foods and drinks, such as caffeine, citrus, spicy foods, and carbonated beverages, can irritate your bladder. Reducing these can help you manage your symptoms more effectively.

4. Maintain a Healthy Weight

Extra weight during pregnancy puts added pressure on your bladder. While weight gain is natural, maintaining a healthy range for your pregnancy can alleviate some stress on your pelvic floor.

5. Schedule Bathroom Breaks

Practicing “timed voiding” by visiting the bathroom every 2-3 hours, even if you don’t feel the urge, can help prevent accidents and train your bladder over time.

6. Wear Protective Products

Washable incontinence pads are a simple, effective way to stay dry and comfortable. P&S Healthcare offers high-quality, reusable options that are eco-friendly and cost-effective.

7. Sleep Positioning

Sleep on your side with a pillow supporting your legs to reduce pressure on your bladder and pelvic floor. This position is also recommended for improving blood flow during pregnancy.

8. Avoid Heavy Lifting

Straining while lifting can weaken the pelvic floor muscles. Be mindful to lift properly and avoid heavy objects to prevent additional stress on your bladder.

9. Practice Prenatal Yoga

Yoga helps improve core strength, posture, and pelvic floor stability. Prenatal yoga classes often include gentle exercises that target these areas, offering relief from incontinence and preparing your body for childbirth.

10. Seek Professional Advice

If incontinence becomes unmanageable, consult your healthcare provider or a pelvic floor physiotherapist. They can offer tailored advice, exercises, or other interventions to help manage your symptoms.

Urinary incontinence during pregnancy is common, but it doesn’t have to disrupt your daily life. By incorporating these tips into your routine, you can effectively manage leaks and maintain confidence throughout your pregnancy.

If you’re looking for reliable, washable incontinence pants, P&S Healthcare has you covered.