Tips for Exercising with LBL
Don’t let your bladder control you. Find out how you can exercise with LBL.
It probably comes as no surprise that light bladder leakage (LBL) is very common after pregnancy. Most likely if you are here it is because you are disheartened, embarrassed and confused about having LBL, however there’s no reason to feel embarrassed or abnormal!
This is very common and almost every woman who has one baby or more is likely to go through this change.
How do I exercise with LBL?
It is common for women with LBL to experience lack of control especially just after having a baby. 8 weeks PP (post pregnancy) is generally the length of time a new mum waits before she starts to work out again. This gives your body time to recover from the pregnancy, however not every part of your body recovers so quickly. Whether you gave birth naturally or via caesarean both put you at risk of LBL or incontinence, which is why many women experience lack of or complete loss of control of their bladders while exercising. It is not uncommon for new mothers to experience no control during their first attempts at exercise – and for this reason we recommend you make your first attempts at home and wear black workout clothing.
You can also avoid these exercises which trigger LBL:
- Jumping jacks
- Jogging
- Skipping
- Squats
- Lunges
- Heavy weight exercises
Even activities as simple as playing with your children can become worrying with LBL.
The best exercises for LBL are low impact exercises or upper body exercises such as:
- Walking
- Rowing
- Free weights (dumbbells) to work the arms
- Calf raises
Is LBL Normal?
Everybody is different which means that some people will experience LBL and some people will not. Generally individuals who are at risk of LBL include women who:
- Have been pregnant
- Have given birth vaginally
- Are overweight
- Are getting older
One of the leading causes of LBL are conditions which result in constant pressure on the pelvic floor muscles. Inactivity (in your lifestyle or with ageing) and lack of muscle can also cause LBL due to weakness of your pelvic floor muscles.
Will I ever get control of my bladder back?
Most likely your bladder control will get better, but it will never be quite the same. If you are suffering LBL after having a baby then you will most likely regain control of your bladder very gradually. This can take months or years and in a lot of cases your control won’t be the same as it was pre-pregnancy. For very gradual improvement many women choose to do ‘kegel’ exercises, although these have not been proven to be an efficient treatment in a lot of cases.
STOP worrying about exercise, START living without LBL
Here at Hunter Laser Centre in Kotara, Newcastle, we offer a revolutionary LBL laser treatment which is one of the first in Australia. It’s especially designed for female incontinence and is a comfortable procedure.
The treatment works like most skin tightening laser treatments however it is applied to the internal walls of the vagina. The laser itself will have an applicator around it to protect your skin from direct contact with the laser, so you can be sure you will be comfortable during the laser treatment. Most patients only require one laser application to feel a dramatic difference, although sometimes two is needed depending on your body and the severity of your condition.
The best way to find out if this revolutionary laser treatment would suit you is to book an initial assessment with one of our friendly doctors. We have an all-female nursing team that is ready to support you and help you feel comfortable.
No need to feel embarrassed or awkward – this is a common problem and it can be treated. We recommend taking action as soon as possible so you can get on with your life without limitations when it comes to exercise and everyday activities.