If you’re leaking after baby – at 3 months, 1 year, or even several years postpartum – you are not alone.
Many women feel confused or embarrassed, especially when they thought it would “just settle.” But postpartum leaking is common, and it’s also treatable with the right help. Pregnancy and childbirth are major risk factors for urinary incontinence and other pelvic floor problems.
If you’re in Wellington and this is affecting exercise, work, sleep, or confidence – our pelvic health physiotherapy treatment can make a big difference.
Is leaking after baby normal?
No it is not. It’s common, but it’s treatable. You don’t have to put up with it.
Some women improve in the first weeks or months. Others find symptoms linger – and research shows that if you still have urinary leakage a few months after birth, it can persist for years without proper treatment.
The good news: international recommendations state that first-line treatment for stress or mixed urinary incontinence is a supervised pelvic floor muscle training programme for at least 3 months.
Common postpartum leaking
“3 months postnatal leaking”
At this stage, your body is still recovering – but if leaking is still happening with coughing, sneezing, lifting, or walking fast, it’s worth getting assessed. Pregnancy and birth can stretch or damage pelvic floor muscles and nerves, and rehab often needs to be more specific than “just do some Kegels.”
“Still leaking 1 year after baby”
A very common story: you’re back exercising, busy with life, and leakage is still there – especially with running, jumping, or chasing toddlers. If you’re wearing pads “just in case,” it’s a sign your pelvic floor likely needs targeted retraining and support.
Running is high-impact. Even strong, fit women can leak if the pelvic floor isn’t coordinating well with breath, core, and load. This is one reason pelvic floor physio often includes return-to-running guidance, not just exercises.
What causes urinary leakage after baby?
There’s not one single reason – and that’s why an assessment matters.
Common contributors include:
• Pelvic floor weakness or reduced endurance (common after pregnancy and birth)
• Reduced coordination/timing (leaking with cough/sneeze/laugh)
• Pelvic floor overactivity/tension (yes — tight muscles can still leak)
• Birth trauma or scar sensitivity
• Bladder urgency (rushing to the toilet, “key in the door” feeling)
A simple rule of thumb:
• Stress incontinence = leak with effort/pressure (cough, sneeze, jump)
• Urge incontinence = leak with urgency (you suddenly have to go to the toilet, and may leak on the way)
And some people have both – we call this mixed urinary incontinence.
What you can do at home (and what to avoid)
Helpful (safe starting points)
• Gentle pelvic floor exercises can help many people – technique matters, and you need both short and long squeezes.
• Manage constipation and avoid straining (straining increases pelvic pressure).
• Keep up fluids (many people drink less to “avoid leaking,” which can worsen bladder irritation).
Avoid (common mistakes)
• Doing random “Kegels” without knowing if you’re doing them correctly
• Pushing through high-impact exercise when symptoms are worsening
If leaking is still present beyond the early weeks, or is affecting your daily life, it’s time for an individual plan.
How pelvic floor physio helps leaking after baby
In a pelvic health physio appointment, we look at more than just “strength.”
Depending on your symptoms, we may assess:
• Pelvic floor strength, endurance, and coordination
• Breathing, abdominal pressure management, and core function
• Hip/pelvis strength, as that helps support impact activities
• Bladder habits and urgency triggers
• Scar tissue and recovery (if relevant)
Then we create a plan that usually includes:
• A progressive pelvic floor exercise programme (often 3+ months for best results)
• Practical strategies for cough/sneeze/lifting
• A graded return-to-running or gym plan
• Bladder retraining strategies if urgency is part of the picture
When should you seek help?
Book in if:
• You’re leaking urine after baby
• You’re avoiding exercise, sex, or social situations because of leaking
• You’re wearing pads regularly
• You have urgency, frequent toilet trips, or “just in case” peeing
• You feel heaviness/dragging (possible prolapse symptoms)
RANZCOG also highlights pregnancy and childbirth as significant risk factors for pelvic floor problems. They encourage access to pelvic health physiotherapy for symptomatic women.
FAQ
How long does postpartum incontinence last?
Some women improve in weeks to months. If symptoms persist at a few months postpartum, they can continue long-term without targeted treatment.
Can you leak even after a C-section?
Yes. Pregnancy itself can affect the pelvic floor, and incontinence can still occur after Caesarean birth.
Are pelvic floor exercises enough for postnatal incontinence?
They help many people – but ensuring you have the correct technique and the right exercise programme does matter. And some people need more than basic exercises (especially if there’s urgency, tightness in the pelvic floor, or poor coordination).
Related Reading
Continence NZ – helpful advice about bladder leakage
Leaking after baby in Wellington? We can help.
You don’t need to “wait it out,” and you don’t need to accept leaking as your new normal.
If you’re in Wellington and ready to feel confident again, book a pelvic health assessment with our experienced team. Early support makes a real difference.
📞 Call: 04 802 4225
🌐 Or book online via our website