Still Peeing When You Sneeze? Let’s Fix That!

We need to talk about the leak in the room.

You’ve had a baby. Maybe recently, maybe years ago. But every time you laugh too hard, jump on a trampoline, or sneeze with confidence… surprise! You’re damp.

It’s the classic “mum problem” we’ve all joked about. But it’s not just annoying. It’s a sign your pelvic floor might still be waving a little white flag.

The good news? You can fix it. And it doesn’t involve crossing your legs and hoping for the best.

What’s Actually Happening Down There?

Your pelvic floor is a group of muscles that hold up your bladder, uterus and bowel. Think of it like a hammock, but way less relaxing.

Pregnancy and birth stretch and stress those muscles (even if you had a C-section). If they’re weak or not functioning properly, you get issues like:

• Leaking wee when you sneeze, cough, laugh or lift
• Pressure or heaviness “down there”
• Pain during sex
• Needing to wee 472 times a day (or feeling like you can’t fully go)

It’s super common, but not “just part of being a mum.” Leaking isn’t a badge of motherhood. It’s a sign your body needs support.

So, Can We Talk Kegels?

Yes… but also no.

Kegels (pelvic floor squeezes) are a great tool if you’re doing them correctly. But a lot of mums:

• Can’t feel what they’re doing
• Overdo it and end up too tight (yep, that’s a thing)
• Forget to breathe or coordinate them with movement

So if you’ve been Kegeling for months and still leaking every time you jog, it’s time to call in the pros.

Get Yourself to a Women’s Physio

Honestly, this should be standard post-birth care. Like your six-week check-up. Or wondering if you’ll ever poo normally again.

A women’s health physio can:

• Assess your pelvic floor (internal exams are awkward but incredibly helpful)
• Check your abdominal separation
• Help you rehab your core and pelvic floor together
• Give you a personalised plan so you’re not guessing

It’s one of the best things you can do for your body. Whether you’re six weeks or six years postpartum.

Exercise Smart, Not Just Hard

If you’re keen to get back into workouts, you need to build from the floor up.

Here’s what helps:

• Start with breathwork and deep core activation. Your transverse abdominis is your new BFF.
• Avoid high-impact exercises like jumping or running early on.
• Ditch the crunches until your core is properly rehabbed.
• Add strength training slowly, with a focus on glutes, hips and posture.

You don’t need to go soft forever. You just need to rebuild the foundation before you throw weights or HIIT at it.

How Long Does It Take?

Everyone’s timeline is different. Some mums bounce back quickly. Others need longer support, especially after a tough birth, prolapse or multiple babies.

If you’re still leaking months later, or things feel off, don’t wait and see. Getting help earlier can stop bigger issues down the track.

Final Word? Pee-Free Workouts Are Possible

Motherhood might change your body. But it doesn’t have to wreck it. Leaking might be common, but it’s not inevitable. And it’s absolutely fixable.

So if you’re still peeing when you sneeze, run or deadlift, don’t settle. Don’t ignore it. Get the help you deserve and reclaim your workouts (and your undies). 😉

Got a pelvic floor comeback story? Or a physio who saved your sanity? Share it below and help other mums feel less alone in the leaky trenches.