You’re out with friends, someone cracks a joke, and suddenly—uh oh! You’re crossing your legs and hoping no one noticed. If this sounds familiar, you’re definitely not alone. But here’s the truth: leaking when you laugh, sneeze, cough, or move is common, yes—but it’s not normal, and you don’t have to live with it.
At The Nest Wellness Collective, we see this all the time—especially in pregnancy, postpartum, or even years after having a baby. Our team of pelvic health professionals is here to help you understand what’s happening down there and what you can do to feel confident again.
So What’s Going On?
When you leak with activity, it’s often a sign that the pelvic floor muscles, which support your bladder and other organs, aren’t coordinating properly with your core and diaphragm. Sometimes they’re weak, sometimes they’re too tight (yes, that can cause leaking too!), and often they just need a little re-training—especially after pregnancy or birth.
“But I Thought This Was Just Part of Being a Mom?”
We hear this a lot. The reality is: leaking isn’t a badge of motherhood—it’s a treatable condition. Whether you’re newly postpartum or you had your last baby 20 years ago, pelvic floor physical therapy can help.
At The Nest, we take a whole-body approach to bladder health. That means looking at your posture, breathing patterns, daily movement habits, and even scar tissue from things like C-sections. We help you retrain your body to manage pressure properly—so sneezing doesn’t feel like a high-stakes event.
Ready to Laugh Without Leaking?
Let’s ditch the pads and get back to the activities you love—without worry. You deserve a body that supports you through motherhood and beyond.
Here are some practical strategies to try at home:
1. Practice 360° Breathing
Place your hands on the sides of your ribcage, inhale through your nose, and feel your ribs expand outward—not just your belly rise.
Why it matters: This helps regulate intra-abdominal pressure and teaches your diaphragm and pelvic floor to work together (a huge win for bladder control!).
2. The “Squeeze Before You Sneeze” Trick
Before you sneeze, cough, lift a baby, or even stand up—exhale gently and engage your lower abs like you’re zipping up tight jeans.
Why it matters: This pre-emptive exhale and brace activates your core and pelvic floor, helping prevent pressure leaks before they happen.
3. Don’t Just Kegel—Coordinate
Kegels are helpful if done right. Try doing them with your breath—not against it. Inhale to relax, exhale to lift.
Why it matters: Proper coordination > random squeezing. Your pelvic floor needs to be responsive, not just strong.