7 Tips to Reduce Your Chances of Incontinence

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Tips to avoid or improve leaking or incontinence problems following childbirth

It’s a common problem among new mums that they can experience some weakness in their pelvic floor. This is from a mixture of hormones, the delivery and the physical pressure of the baby on the pelvic floor throughout the pregnancy. So ladies who have delivered by c-section are not immune!


Here are 7 easy tips to help reduce your incidence of incontinence if you are having problems:

  1. 1.Reduce your intake of caffeine (gradually) as caffeine can increase the need to pass urine
  2. 2.Eat a high fibre diet to prevent constipation
  3. 3.Turn on your pelvic floor muscles when you cough or sneeze
  4. 4.Maintain a healthy weight
  5. 5.Avoid drinking just before you go to bed
  6. 6.Try to go to the toilet when you feel the urge not “just in case”
  7. 7.Practice your pelvic floor exercises for 2 mins a day – and don’t stop


If you find things are not improving then an assessment with a Women’s Health Physiotherapist is advised. Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain. If you are not keen for an examination ”down there”  then the latest technology of Real-time Ultrasound allows a Physiotherapist view your pelvic floor and tummy muscles on a screen to assess their strength and teach you how to properly activate them. It is certainly something most post-pregnancy ladies find worthwhile.

If you would like to book in to see one of our Women’s Health Physios – BOOK ONLINE NOW HERE or CALL 99683424

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