Why Do Moms Pee When They Sneeze?
+and how to fix it
Women know that they will have to cross their legs every time they sneeze after giving birth. It’s a right of passage that our bodies change after having children. We know our weight will shift, our shape will change, and it’s time to embrace the mom jeans! I disagree. We can change this. We don’t have to wear pads or avoid activities because we pee our pants. Learn more about why mothers pee when they sneeze, cough, or jump. And how we can fix it!
PLUS- My Free Core Restore PDF is now available!
Why do mothers pee when they sneeze?
During pregnancy, our bodies go through an ultra marathon. Our bodies stretch to accommodate a growing baby, muscles have to support a 5-10 lb human, and organs move out of their usual place. As a result, some women experience incontinence (peeing when you don’t want to) during pregnancy or after birth. Sometimes there is evidence immediately, and sometimes women don’t have symptoms for months or years later. Loss of bladder control is not just for women who have been pregnant. Even women who have never been pregnant experience leaking. Men can also experience incontinence, but it is much more common in women.
Do moms that have c-sections pee themselves too?
YES! It is a common belief that it is a vaginal delivery that changes your pelvic floor and “damages” your functions. However, the weight of the baby during pregnancy causes the most changes. As we care for a baby, we often carry the baby on one hip or clench our buttocks to support the baby and protect our back. These actions can also cause muscular imbalances in our pelvic floor. It can also happen due to surgery, long-term constipation, and changes during menopause.
What and where is my pelvic floor?
Your pelvic floor is part of your core system. The pelvic floor is a system of muscles cradled in your pelvis, between your hips, pubic bone, and tailbone. These muscles control urine and fecal matter, hold organs in place, and part of your core four: the pelvic floor, diaphragm, multifidus, and transversus abdominis. When these muscles are too tight, not tight enough, or have a combination of strength/weakness, the pelvis has an imbalance.
There can be a variety of symptoms, such as:
Back pain
Hip pain
Leaking urine/fecal matter
Organ prolapse
Pelvic pain
Pain during or after sex
Other issues
How can I fix my pelvic floor?
In most cases, you can restore the function of your pelvic floor with stretches, strength, and releases. The best professional to assess you is a pelvic physiotherapist. During an appointment, the therapist will ask a lot of questions and most will assess you both internally and externally before giving you an idea about what is going on with your body. They can assist you in some releases during the appointment if necessary. Most of the time, they will prescribe some simple exercises and stretches for you to do at home. You may be taught how to do different types of Kegels (squeezing genital muscles), squats, bridges, or poses to relieve tension.
What if you’re not very good at remembering to do the exercises and stretches?
Incorporating new activities into your routine can be overwhelming and frustrating. It is best to build new habits and make small adjustments to your day. If you have a current fitness regime, adding these movements to the beginning or end of your workout will be very helpful. If don’t have a regular fitness system, consider hiring a trainer or coach to help your success. You can set up a training schedule to help you plan your therapy and having a coach is a great way to keep yourself accountable.
How can I find a pelvic physiotherapist?
Sometimes pelvic physiotherapists are available nearby or can give phone/video services. The best way to connect with a good therapist is to ask your community if they recommend someone. You can ask your health care providers, friends, or local moms group if anyone has a location or provider they use and recommend. Google can also be helpful; here is a Canadian link to pelvic health providers for physiotherapy: https://pelvichealthsolutions.ca/find-a-health-care-professional
Pelvic health check-ups should be on your routine health care schedule. Just like a physical, a dental or other yearly check-up, plan to visit your pelvic physiotherapist once a year.
How can I find a qualified coach?
There are many certified fitness and health professionals out there, but less than 15% have a specialty certification in core and pelvic health. You’ll want to look at their credentials or ask them directly.
Beyond my education as a personal trainer and fitness instructor, I also hold the certifications for Core Confidence Specialist, Pre/Postnatal Specialist and C-Section Recovery Specialist. I have been educated to train pregnant clients for birth and postpartum recovery, including abdominal and core functions.
Within my scope as a certified professional, I can help you:
Stay strong in pregnancy
Prepare for your delivery (both vaginal and cesarean)
Navigate rest and healing in postpartum (6-12 weeks or more)
Retrain your core and pelvic floor
free guide available: Core Restore
Heal common postpartum core challenges like incontinence, prolapse and diastasis recti
*I am not a doctor or therapist. I cannot diagnose a condition or treat a condition you have not been cleared for exercise. Request a consult for your specific symptoms and conditions.
Pelvic health care is life-changing.
After my pregnancies, I struggled with pain and peeing myself. I couldn’t play with my toddler, let alone chase him when he would run. After pregnancies, I have resolved diastasis recti (ab separation), hip and back pain, sciatica, pelvic pain, leaking, and pain during sex. My OB was able to prescribe an estrogen cream, but that was it. An OB-GYN generally is not trained in core and pelvic rehabilitation. I saw the best results by being assessed by a pelvic physiotherapist, working online with an athletic therapist, and resuming strength training. When it comes to core and pelvic health, there are therapists and fitness specialists who can help you resolve these issues.
You don’t have to live with leaking. You don’t have to wear pads or diapers. You don’t have to avoid social activities or sex. You can take control of your health. You can resolve leaking, pain, and prolapse.
FREE DOWNLOAD: CORE RESTORE
Pregnant or 0-2 years postpartum? Check out this free, basic home program to re-train your core and pelvic floor. This is the exact plan I used to rebuild my core after my C-sections. Perfect for postpartum women of any size, including those who have had a C-section. This empowering resource provides gentle, effective movements to help you regain stability and confidence in your body. Check out this free, basic home program to re-train your core and pelvic floor.
