




Stop Leaks Before They Start: Preventing Stress Incontinence in Pregnancy
Having a baby is an amazing journey, but it can also bring some not-so-fun side effects like unexpected leaks when you laugh, sneeze, or cough. This is called stress urinary incontinence (SUI), and it is more common than you might think.
Research shows that between 1 in 5 and 3 in 4 women experience bladder leaks during pregnancy, depending on the stage of pregnancy and other factors. Your pelvic floor, which is the group of muscles that support your bladder, uterus, and bowel, goes through a lot during these months. Hormonal changes, increased pressure from the growing baby, and even the way you deliver can weaken these muscles.
The good news is that you can start protecting your pelvic floor before problems begin. Pelvic floor muscle training (PFMT), often called Kegel exercises, is a simple way to strengthen the muscles that help you stay dry. You contract and relax your pelvic floor muscles in specific patterns to make them stronger and more supportive. It is similar to strength training for the muscles you cannot see.
A recent review of research found that women who start PFMT during pregnancy have a much lower risk of leaks after childbirth than women who wait until the postpartum period. The biggest benefits happen when you start early, around 18 to 20 weeks of pregnancy, and get guidance from a trained professional to ensure you are doing the exercises correctly. One reason professional guidance is so important is that isolating the pelvic floor contraction can be tricky. Many people unintentionally tighten their stomach, thighs, or glutes at the same time, but the goal is to activate only the pelvic floor muscles. A pelvic health professional can evaluate your technique and help you learn how to target the right muscles.
While the exact optimal dose of PFMT has not yet been determined, researchers agree that more studies are needed to find the perfect combination of frequency, intensity, and repetitions. In the meantime, based on general strength training principles, many pelvic health professionals recommend practicing at least three times a week and focusing on strong, near-maximal contractions.
While PFMT can be done at home, women who had at least a few in-person sessions were more likely to stick with the program and perform the exercises correctly. Once you know how to do them, group classes, mobile apps, or video programs can work just as well as one-on-one visits.
Some women notice improvements in just six weeks, while others see the best results after about five months of consistent training. The key is sticking with it. Just like going to the gym, you need to keep going to see and maintain the benefits. We recommend consulting your physician before starting any exercise program, but PFMT has been shown to be safe for most pregnancies unless you have been told you have a high-risk pregnancy, and there are no reported negative side effects.
Starting pelvic floor exercises during pregnancy is one of the simplest, safest, and most effective things you can do to prevent postpartum bladder leaks. Begin around 18 to 20 weeks, train several times a week with strong contractions, learn proper technique from a pelvic health professional, and keep going after your baby arrives. Your future self will thank you!