Urinary Incontinence:
Understanding Leaks and What You Can Do About Them.
Urinary incontinence means the unintentional passing of urine, often with little or no control. If you’re a busy mum juggling school runs, work, and family life, leaks can feel embarrassing, inconvenient, and exhausting — but they are also far more common than most people realise.
Over 14 million UK adults experience urinary incontinence, that’s around 1 in 5 people. You are not alone, and you do not have to “just live with it”.
Why it happens (and why it’s not your fault)
Incontinence is not a character flaw or a lack of willpower. It is usually linked to changes in the pelvic floor, hormones, bladder irritation, nerve signalling, or mechanical pressure on the bladder.
For mums in particular, pregnancy, birth, and the ongoing physical demands of parenting can all contribute.
The 5 main types of urinary incontinence
1) Stress incontinence
This is leakage triggered by pressure on the bladder, such as:
- Coughing
- Laughing
- Sneezing
- Exercise
- Lifting heavy weights
2) Urge incontinence / Overactive bladder
This is leakage that happens when you feel a sudden, intense urge to urinate, and you can’t hold on long enough to reach the toilet.
Some people also notice leakage during orgasm.
3) Overflow incontinence / Chronic urinary retention
This occurs when you cannot fully empty the bladder, so urine builds up and leaks out more frequently.
4) Total incontinence
This is when the bladder cannot store urine at all, leading to constant passing of urine and frequent leaks.
5) Lower urinary tract symptoms (LUTS)
These symptoms become more common with age and can involve problems with storing or passing urine, such as:
- Urgent or frequent need to pass urine
- Feeling you need to go again straight after you’ve just been
- Slow stream of urine
- Straining to pass urine
- Stopping/starting during urination
- Passing a few drops when you think you are finished
Important: You can have more than one type at the same time, for example, stress and urge incontinence together.
What causes urinary incontinence?
Stress incontinence: common causes
- Pregnancy and vaginal birth
- Pelvic floor weakness after childbirth
- Menopause: lower oestrogen can lead to a dry, thin, fragile urethra
- Physical damage during hysterectomy
- Prostate gland removal (in men)
- Neurological conditions such as Parkinson’s disease and MS
- Ehlers-Danlos syndrome (connective tissue disorder)
Urge incontinence: common causes
- Too much alcohol
- Too much caffeine
- Not drinking enough fluid (concentrated urine can irritate the bladder wall)
- Constipation (pressure on the bladder)
- UTIs (urinary tract infections / cystitis)
Overflow incontinence: common causes
- Enlarged prostate gland
- Bladder stones
- Constipation
- Nerve damage (for example after bowel surgery or spinal cord injury)
Total incontinence: common causes
- Being born with this issue
- Spinal cord injury (disrupted nerve signals)
- Bladder fistula (a small tunnel-like hole between bladder and vagina)
Medications that can contribute to incontinence
Some medicines can worsen symptoms, including:
- ACE inhibitors (e.g., ramipril)
- Diuretics (e.g., bendroflumethiazide, furosemide)
- Antidepressants
- HRT
- Sedatives
If you suspect medication is contributing, do not stop anything suddenly, speak with your GP or prescribing clinician.
Conventional treatment options (what you may be offered)
Depending on the type and severity, conventional approaches can include:
- Pelvic floor exercises
- Bladder training
- Electrical nerve stimulation
- Vaginal weighted cones
- Tampons (for support)
- Sensors in the vagina (or anus for males)
- Botox
- Medications such as solifenacin or oxybutynin (often drying, and may cause dry mouth/eyes, constipation, blurred vision)
- Duloxetine
- Desmopressin for nocturnal incontinence
- Incontinence pads
- Catheters (intermittent or indwelling) — both can increase UTI risk
- Surgery
A gentle, holistic perspective
If you’re a mum who wants safe, gentle healing, it can help to look at the whole picture:
- What type of incontinence is it?
- What triggers it day-to-day?
- What is happening hormonally (especially postpartum or perimenopause)?
- Is there constipation, recurrent UTIs, or dehydration?
- Is your nervous system under chronic stress (which can affect urgency and muscle control)?
Homeopathy support (individualised care)
In my clinical work, homeopathy is always chosen based on your full symptom picture, your constitution, and your personal history.
That said, three remedies I commonly consider in urinary incontinence cases are:
- Natrum muriaticum (Nat mur)
- Pulsatilla
- Phosphorus
Because remedy choice and potency matter, I recommend working 1:1 rather than self-prescribing, especially if symptoms are chronic, worsening, or affecting your confidence and daily life.
My top 10 practical tips to help reduce leaks
These are supportive steps many people find helpful alongside medical care.
- Do pelvic floor exercises to strengthen control of the bladder sphincter.
- Stop smoking or vaping. Nicotine can overstimulate the bladder, and tobacco chemicals can irritate the bladder lining. Chronic coughing can also trigger stress incontinence.
- Avoid HIIT if it worsens symptoms, consider Pilates to strengthen your core or hypopressives.
- Avoid lifting heavy items where possible, as this increases pressure on the bladder and pelvic floor.
- Lose excess weight if relevant, as extra weight can increase physical pressure on the bladder.
- Prevent constipation. Constipation can press on the bladder. Aim for at least one bowel movement daily.
- Reduce caffeine. Even decaf tea/coffee can contain up to 10% caffeine. Caffeine is a diuretic and can irritate the bladder.
- Reduce alcohol. Alcohol is also a diuretic and can irritate the bladder.
- Increase fluid intake so urine is not concentrated (concentrated urine can irritate the bladder wall).
- Avoid spicy/acidic foods if you notice they trigger urgency or irritation.
If you are struggling with chronic incontinence, my 121 work can be extremely helpful here as this case study shows. Please do book in a discovery call to see how I can help you.
When to seek medical advice urgently
Please seek prompt medical advice if you have:
- Blood in the urine
- Pain or burning when urinating
- Fever, chills, or flank/back pain (possible kidney infection)
- Sudden new incontinence with leg weakness or numbness
- Incontinence that is rapidly worsening
Helpful UK support
A reputable charity for information and support is Bladder & Bowel UK.
How I can help
If you’re struggling with chronic urinary incontinence, 1:1 homeopathic support can be extremely helpful, especially when symptoms have multiple triggers (postpartum changes, perimenopause, stress, recurrent UTIs, constipation, or long-standing pelvic floor weakness).
If you’d like to explore how my approach is a good fit for you, please book a discovery call and I’ll talk you through the next steps.
