Some advice

There are steps you can take to improve your bladder control faster:

• Empty your bladder frequently. Train your bladder to behave. Urinate every 30 minutes – before you have the urge and then try to extend the time between ”pees” each day.

• Do regular Kegel exercises, and make them a lifelong habit. Squeeze, squeeze, squeeze! You need to do your exercises at least three times a day and make them part of your life forever. If you stop doing the exercises, your muscles can weaken and you may find that your bladder control problems return. Some moms worry that they may damage themselves by doing pelvic floor exercises too soon after giving birth. Actually, doing the exercises will help your body to heal. Strengthening your pelvic floor will reduce some of the swelling caused by stitches and bruising. The sooner you can begin your exercises, the better.

• Call your caregiver if you have pain or burning when you urinate. Incontinence can also be caused by a urinary tract infection.

• Avoid coffee, citrus, tomatoes, soft drinks and alcohol — all of which can irritate your bladder and make urges harder to control.

• Keep bowel habits regular. Try to avoid constipation after pregnancy, so full bowels don’t put added pressure on your bladder. Avoid straining. • Weight loss will decrease pelvic floor pressure. Start shedding those pregnancy kilos sensibly.

• Keep drinking at least eight glasses of fluids every day (cutting back on water makes you vulnerable to dehydration and urinary tract infections).

• Use a sanitary pad to protect your panties and clothing from urine leaks, and try crossing your legs and tightening your pelvic muscles when you feel a sneeze or a cough coming on.

• Pads can help absorb leaking urine. No tampons though – they will not block the flow of urine and they’re off-limits during the postpartum period anyway.