S.D.O. Content Hub · Pelvic floor
Why Am I Still Leaking Months After Having a Baby?
July 7, 2026 · 6 min read
By Harleen Kalra, Registered Physiotherapist (BC, Canada)
Still leaking when you sneeze, laugh, or run months postpartum? Here's why it happens, why Kegels alone often don't fix it, and how to start now.
You were told you were "cleared." Life moved on. But every sneeze, cough, laugh, or attempt at a run still comes with that little leak — and a bigger question you're too embarrassed to ask out loud: isn't this supposed to be over by now? First, take a breath. You're not broken, you're not alone, and this is not something you simply have to live with. Leaking is common after having a baby — but common is not the same as normal, and it is very often improvable.
Is it normal to still leak months after birth?
It's common — but "lots of moms deal with this" is not the same as "this is just your body now." Leaking is a signal, not a life sentence: it usually means your pelvic floor and deep core aren't yet coordinating the way they need to under pressure. The longer it's ignored, the more the body adapts around it — addressing it earlier is almost always easier, and "earlier" includes today, whether you're 3 months or 3 years out.
Why am I still leaking?
Leaking under pressure is usually about coordination and pressure management, not just "weak muscles." Think of your core as a canister: your diaphragm is the lid, your deep abdominal and back muscles are the walls, your pelvic floor is the base. When you sneeze, pressure spikes inside that canister. If the base doesn't respond at the right moment and with the right amount, that pressure pushes down — and out. After birth, breath, deep core, and pelvic floor often stop working as a team, so the fix isn't only "get stronger" — it's retrain the timing.
Why aren't my Kegels working?
Kegels can be part of the answer, but on their own often aren't enough. Three common reasons:
- You're only squeezing, never releasing. A floor that's always gripping is a tired floor, and a tired muscle leaks.
- The technique is off. Many women bear down, hold their breath, or clench their glutes instead of lifting.
- They're disconnected from your breath and core. Continence is a team effort, and isolated squeezes don't teach timing.
The first safe steps to stop leaking (at home)
- Reconnect your breath — a diaphragmatic breath where ribs and belly expand on the inhale and the pelvic floor releases, then gently lifts on the exhale.
- Find your deep core — the quiet connection between that breath and your deep abdominals (not crunches).
- Coordinate the pelvic floor with the exhale — a gentle lift as you breathe out, and a full let-go on the inhale.
- Add pressure gradually — practise the timing during standing, lifting, and eventually impact.
The goal isn't a hundred Kegels a day; it's teaching breath, core, and pelvic floor to work as one again.
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When should you see a pelvic-health physiotherapist?
This article is general education, not a diagnosis. See a pelvic-health physiotherapist for an individualized assessment if you have heaviness or a bulging sensation, pain with sex, leaking that's worsening, or you've been trying on your own without progress.
FAQ
Is it too late to fix leaking if I'm years postpartum?
No. The pelvic floor and deep core respond to retraining at any stage. "Postpartum" doesn't have an expiry date, and neither does your ability to improve.
Will Kegels alone stop my leaking?
Sometimes, but often not. Continence depends on the pelvic floor coordinating with breath and deep core, and on the muscle being able to relax, not just squeeze. Technique and timing usually matter more than reps.
Why do I leak when I run or jump but not when I walk?
Impact creates a fast, high spike of pressure inside your core "canister." If your pelvic floor doesn't respond quickly enough, that pressure escapes as a leak. It's a trainable timing-under-load issue.
Is leaking after birth permanent?
Usually not. It's a common signal that your system is out of sync, and it's frequently improvable with the right retraining and, when needed, a pelvic-health physiotherapist.
Should I stop exercising until the leaking stops?
Not necessarily — but modify. Reconnect breath, core, and pelvic-floor timing first, then reintroduce impact gradually.
Written by Harleen Kalra, registered physiotherapist (BC, Canada).
Your next step
This article is general education from a physiotherapist's perspective. It is not individualized physiotherapy advice, does not create a therapist-patient relationship, and is not a substitute for care from a licensed healthcare provider in your area. Harleen Kalra is a physiotherapist registered in British Columbia, Canada. For personalized assessment and treatment, please see a licensed pelvic-health provider where you live.