One In Three Women Who Ever Had A Baby Wet Themselves in Dinka

Women who have even just one baby are nearly three times more likely to leak urine and wet themselves, than women who have not had a baby. The more babies you have, the more chance there is that you will leak urine and wet yourself.

Na cɔk ya tiŋ cë dhiëth mɛnh tök, tɛ̈ thööŋ yïn yen ke tiŋ këc kaŋ dhiëth, ka lëu bë rot ya läc. Na cë tik dhiëth mïth juëc, ka acuek keen aŋuum aa bë lär apɛi ku ye rot läc apɛy.

Why do you leak urine after having a baby?

When the baby moves down through the birth canal, it stretches the nerves and muscles that keep the bladder shut. These are called the pelvic floor muscles, and they can sometimes be left weak, and not able to keep the bladder from leak ing. Leaking happens mostly when you cough, sneeze, lift or do exercise. It is rare for the bladder to be hurt during birth, but the muscles and nerves often are, and you need to do pelvic floor muscle training to help the muscles get strong again.

Yeŋö yïn rot läc tɛ̈ cïn dhiët meth?

Na yök meth jɛ̈l yiëëc bë tëëk wath yic, ka acuek aŋuum aa ke yiic miit bë meth tëëk. Acuek aŋuum kä aa lëu bïk cï ben dhuk nyiɛn den – aa lëu bïk rëër ke cë lär ku yekä tik cɔl a lɛ̈c rot. Tik ee rot läc tɛ̈ ɣɔɔl, tïïm, jöt, dɔl yen wälä tɛ̈ tuuk yen në tuk kɔc rïïl gup. A ce rot lac looi bë alɛ̈ɛ̈c yic rɛɛt tɛ̈ dhiët tik ku acuek aŋuum ku räl aa lac cak – keya, ka yïn a dhil acuek aŋuum ya duääny rin bïk riɛl.

Will this leaking go away by itself?

If you have any leaking, it will not go away if you just ignore it. Leaking is likely to stop if you train your pelvic floor muscles, to help get their strength back. If you don’t get pelvic floor muscle strength back after each baby you have, you may start wetting yourself, as the pelvic floor muscles get weaker with age.

Lɛ̈c ɣɛn rot läc kë n bë jäl rot?

Na ye rot läc, ka cë bë jäl rot tɛ̈ cïn ye ŋic muk nhom. Lɛ̈c rot a lëu bë kɔ̈ɔ̈c tɛ̈ yïn acuek kuun aŋuum ŋiɛc duääny, rin bë riɛl deen thɛɛr dhuk. Na këc riɛl deen dhuk mën tɛ̈n dhiëët manh tueŋ, ka lɛ̈c rot a lëu bë rot gɔl, rin ye riɛl acuek aŋuum la ka jäl tɛ̈ dhiɔɔp tik.

How does my bladder work?

The bladder is a hollow muscle pump. It fills slowly from the kidneys, and can hold at least one and a half to two cups of urine (300 to 400mls). The bladder outlet tube is kept closed by the pelvic floor muscles. When the bladder is full and you decide to pass urine, the pelvic floor muscles relax when you sit on the toilet, and the bladder squeezes the urine out. Then the same “fill and empty” cycle begins again.

Al änydië ye luui kadä?

Alɛ̈ɛ̈c ee acueŋ ɣɔ̈r yic wën käŋ piëk aɣeer. Yen a thiäŋ amääth lɛc wët bei rok yiic, ku a lëu bë bïny ɣet bïïny ka rou (300mla ɣet 400mla) ë lɛc muk. Dhël ye lɛc tëëk thïn ee rëër ka cï acuek aŋuum thiöök thok. Na cë alɛ̈ɛ̈c thiäŋ ku wïc ba la laac, ka acuek aŋuum aa dɛ̈k ke yiic tɛ̈ cïn nyuc ba laac, ku alɛ̈ɛ̈c lɛc piëk aɣeer. Ku ben thiäŋ ku bɛn laac.

What do my pelvic floor muscles do?

See the picture of the pelvic floor. The pelvic floor muscles do a number of things, they:

• help to close off the bladder, the vagina (front passage) and the rectum back passage); and
• help to hold the bladder, the uterus (womb) and bowel in their proper place.

Yeŋö ye ac uek kiëë n aŋ uum looi?

Tïŋ cuura acuek aŋuum. Acuek aŋuum aa kä juääc looi, kä yekä looi aa kïk:

• Keek aa alɛ̈ɛ̈c thiöök thok, ku thiökkä mur ku amook thok; ku
• Mukkä alɛ̈ɛ̈c, adhiëët ku yäc ke kä yiic nyiɛn den.

What happens if my pelvic floor muscles are weak after having my baby?

• You might leak urine when you cough, sneeze, lift, laugh or do exercise.
• You might not be able to control passing wind.
• You might feel an urgent need to empty your bladder or your bowel.
• You might not have good support for your bladder, your uterus or your bowel. Without good support one or more of your pelvic organs might sag down into your vagina. This is called pelvic organ prolapse. Prolapse is very common and happens to about one in ten women in Australia.

Yeŋö bë rot luöi ɣɛɛ n tɛ ̈ le ac uek kiëë n aŋ uum lär rin cï ɣɛn dhiët mïth?

• A lëu ba rot ya läc tɛ̈ ɣɔɔl yïn, tïïm yïn, jöt yïn, dɔl yïn, wälä tɛ̈ tuuk yïn në tuk kɔc rïïl gup.
• Tɛkdä ka köth a cï bë ya gur.
• Tɛkdä ka lëu bë lɛc/la roor yïn ya cuööŋ ku riɛɛŋ ɣön laac/la roor.
• Tɛkdä ka acuek kuun aŋuum aa ce alɛɛc, yäc ku cïïn ŋiɛc muök nhial. Na cïk keek ye muök nhial ka tök wälä kä juääc kam ken a lëu bë ya dïïr piny mur nhom. Kën a ye cɔl tuany ye mur ɣuu piny. Ɣuu mur piny ee rot lac looi ku tiɛŋ tök diäär ka thiäär yiic Australia a leŋ tuany kënë.

What can I do to stop these things from happening?

• Train your pelvic floor muscles (we tell you how later).
• Keep good bladder and bowel habits:
  - eat fruit and vegetables;
  - drink 1.5 - 2 litres of fluid per day;
  - do not go to the toilet ‘just in case’ as this might cut down how much your bladder can hold; and
• Protect your pelvic floor muscles when opening your bowels. A good way to sit on the toilet is to put your forearms onto your thighs and, with your feet close to the toilet, raise your heels. Relax your pelvic floor muscles and gently push.
• Keep your weight within the right range for your height and age.

Yeŋö ba looi ba käkä cɔl a kääc?

• • Duääny acuek kuun aŋuum (a buk lɛ̈k yïïn tɛ̈ ba luöi yeen)

• • - Ye cam mïth tiim ku liëëm;

• • - dek bïïny piu ka dhetem ɣet bɛ̈t kööl tök yic;

• - duk ye la ɣön laac tɛ̈ këc la yï mät rin bï yen aläny du cɔl a cak; ku
• Ye acuek kuun aŋuum muk nhïïm tɛ̈ le yïn roor. Rin ba ŋiɛc nyuc thöny la roor nhom, kan yï kök yï ɣɔ̈ɔ̈m ku, ka yï cë yï cuök cuɔt thööc lɔ̈ɔ̈m, jat cök ŋuur nhial. Päl acuek kuun aŋuum yiic piny ku jɔl cɔl amääth.
• Duk rot cɔl a cuai apɛy ku ye dhiɛk du thɔ̈ɔ̈ŋ ke bɛ̈r du ku ruön ku.

How can I care for my weak pelvic floor muscles?

The birth of a baby might have stretched your pelvic floor muscles. Any ‘pushing down’ actions in the first weeks after the baby’s birth might stretch the pelvic floor muscles again. You can help to protect your pelvic floor muscles by not pushing down on your pelvic floor. Here are a few ideas to help you.

• Try to squeeze, lift and hold your pelvic floor muscles before you sneeze, cough, blow your nose or lift.
• Cross your legs and squeeze them tightly together before each cough or sneeze.
• Share the lifting of heavy loads.
• Don’t strain when using your bowels.
• Do not do bouncing exercises.
• It’s alright to get up once a night to pass urine—don’t go to the toilet just because you had to get up to baby.
• Strengthen your pelvic floor muscles through training.

Ba Ac Uek Kiëë N Aŋ Uum Cë Lär Muk Nhïïm Kadä?

Tɛkdä ka dhiënh meth a cë acuek kuun aŋuum cɔl a lär. Na leŋ kë bɛn cɔl wiik puɔc meth dhiëët thïn yiic ka acuek aŋuum aa lëu bïk bɛn lär apɛy. A lëu ba acuek kuun aŋuum cɔl dhuk nyin deen thɛɛr tɛ̈ pëën yïn cölcöl. Loi käkä ba acuek kuun aŋuum cɔl a dhuk nyin deen thɛɛr.

• Ye them ba yï thar ya rot tɛ̈ tïïm yïn, ɣɔɔl yïn, thoony yïn yï wum wälä tɛ̈ jɔt yïn kë thiek.
• Ŋan yï kuöl ku nyith ke yiic tɛ̈ wïc yïn ɣɔɔl wälä tɛ̈ tïïm yïn.
• Ye rot cɔl a kony tɛ̈ jɔt yïn kë thiek.
• Duk ye cɔl apɛy tɛ̈ le yïn roor.
• Duk ye tuk kä yï cɔl a kɛɛc nhial ku kaac piny.
• A cel rac tɛ̈ lɛɛc yïn kën yic tök wɛ̈ɛ̈r yic – duk bɛr ɣön tɛ̈ cïn rot jɔt wɛ̈t meth.
• Duääny acuek kuun aŋuum bïk riɛl.

Where are my pelvic floor muscles?

The first thing to do is to find out which muscles you need to train.

1. Sit or lie down with the muscles of your thighs, buttocks and stomach relaxed.
2. Squeeze the ring of muscle around the back passage as if you are trying to stop passing wind. Now relax this muscle. Squeeze and let go a couple of times until you are sure you have found the right muscles. Try not to squeeze your buttocks together.
3. When sitting on the toilet to empty your bladder, try to stop the stream of urine, and then start it again. Only do this to learn which muscles are the right ones to use—and only once a week. Your bladder may not empty the way it should if you stop and start your stream more often than that.

If you don’t feel a distinct “squeeze and lift” of your pelvic floor muscles, or if you can’t stop your stream of urine as talked about in Point 3, ask for help from your doctor, physiotherapist, or continence nurse advisor. They will help you to get your pelvic floor muscles working right. Even women with very weak pelvic floor muscles can gain from pelvic floor muscle training.

Acuek kiëë n aŋ uum tɔ̈ukä tɛ ̈no?

Kë ba kaŋ looi ee ba acuek aŋuum ka ŋic tɛ̈ rëër kek thïn ku jɔl duɛ̈ɛ̈ny gɔl.

1. Nyuööjë ka yï cë yï ɣɔ̈ɔ̈m, aŋuem ku yäc päl piny.
2. Rot yï thar cëmën raan gur köth. Päl yic. Ye yï thar rot ku päl yic arak juääc ɣet ba ŋic lɔn cïn acuek wïc duɛ̈ɛ̈ny yök. Them ba aŋuɛm ku cï ye nyiith yiic.
3. Na lɔ laac, ka them ba lɛc teem kɔɔth bïn bïn ye lëu, ku bɛn laac dhuök. Loi kën rin ba acuek aŋuum lac ku duut ŋic – ku ye looi kën yic tök wik yic. Alänydu a lëu bë cak tɛ̈ ye yïn lɛc teem kɔɔth abak.

Na cïn tɛ̈ ye yök, wälä cïn tɛ̈ ye yïn lɛc teem kɔ̈ɔ̈th tɛ̈ mën wën cï ye lueel abaŋ 3 yic, ka yï la tɛ̈n akiɛ̈m du, raan duun yï duääny wälä akuɔnyakïm ë thiu thar. Keek kɔɔc kä aa lëu bïk yï kony ba acuek kuun aŋuum cɔ̈k piny. Gut diäär cï acuek aŋuum nyïn lär aa lëu bïk tɛ̈thi yök tɛ̈ duɛ̈ɛ̈ny kek acuek keen aŋum.

How do I do pelvic floor muscle training?

Now that you can feel the muscles working—

1. Squeeze and draw in the muscles around your back passage, your birth canal and your front passage all at the same time. Lift them UP inside. You should have a sense of “lift” each time you squeeze your pelvic floor muscles. Try to hold them strong and tight as you count to 8. Now, let them go and relax. You should have a distinct feeling of “letting go”.
2. Repeat (squeeze and lift) and let go. It is best to rest for about 8 seconds in between each lift up of the muscles. If you can’t hold for 8, just hold for as long as you can.
3. Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes. When you first start after having your baby you might like to begin with 3 squeezes only, and work up to more over a few weeks.
4. As you get stronger, try to do three sets of 8 to 12 squeezes each, with a rest in between.
5. Do this whole training plan (three sets of 8 to 12 squeezes) each day while lying down, sitting or standing.

While doing pelvic floor muscle training—

• Do NOT hold your breath;
• Do NOT push down, only squeeze and lift; and
• Do NOT tighten your buttocks or thighs.

Ba räl ac uek kiëë n aŋ uum duää ny kadä?

Mën cïn acuek kuun aŋuum jal ŋic tɛ̈ ye kek luui thïn—

1. Ŋöp yï yic ba amook ku mur miɛɛt nhial. Miɛɛt ke nhial. A lëu ba acuek aŋuum ya yök ke jot këriëëc ebën nhial. Them ba muk nyiɛn tök ku jɔl kuen ɣet 8. Bɛn ke puöl yiic. A lëu ba gua yök tɛ̈ ye yïn yic wuu thïn tɛ̈ pɛ̈l yïn acuek aŋuum yiic.
2. Beric (rot ku ŋɔ̈p nhial) ku päl yic. Apath ba ya lɔ̈ŋ mocmooc ka 8 ku bɛn looi. Na cï lëu ba rɔt ku ŋöp mocmooc ka 8, ka them ba kaam bär yic tɛ̈ cït tɛ̈ ba lëu.
3. Beric “röt ku ŋöp” yic arak juääc tɛ̈ cït tɛ̈ wïc ku duk cɔl wan 12. Na ye tiŋ puɔc dhiëth, ka gɔl 3, ku jɔl ya la ke juak yiic në wiik bɔ̈ yiic.
4. Na ca riɛl, ka them ba ya kuen 8 ɣet 12 arak diäk, ku ye kaŋ lɔ̈ŋ.
5. Loi duɛ̈ɛ̈ny kën (kuɛ̈n 8 ɣet 12 arak diäk) abak ka yï cë tɔ̈c piiny, cë nyuc wälä ka yï kääc.

Ka yï dhuɛ̈ɛ̈ny acuek kuun aŋuum—

• DUK wëëi ye duut;
• DUK aŋuem ku ɣɔ̈ɔ̈m ye nyiith yiic.DUK ye cɔl, ye yï thar ruɔt nhial; ku
•  

Do your pelvic floor muscle training well

Fewer good squeezes are better than a lot of half hearted ones! If you are not sure that you are doing the squeezes right ask for help from your doctor, physiotherapist, or continence nurse advisor.

Ye ac uek kuun aŋ uum ŋiɛc duää ny

Na ye acuek aŋuum ŋiɛc rot ku jɔt keek arak lik yiic ka cë cït tɛ̈ yïn ye looi arak juääc ku a cï ye ŋiɛc looi! Na kuc lɔn yïn acuek aŋuum ŋiɛc rot ku jɔt keek, ka yï cɔl rot a kony akiɛ̈m du, raan duun yï duääny wälä akuɔnyakïm ë thiu thar.

Make the training part of your daily life

Once you have learnt how to do pelvic floor muscle squeezes, you should do them often. Every day is best, giving each set of squeezes your full focus. Make a regular time to do your pelvic floor muscle squeezes. This might be when you:

• go to the toilet;
• wash your hands;
• have a drink;
• change the baby;
• feed the baby; or
• have a shower.

It’s a good idea to get into the lifelong habit of doing one set of pelvic floor muscle exercises every time you go to the toilet, after passing urine or opening your bowels.

Loi duɛ̈ɛ̈ny kën bë ya kë duun ye looi abak

Na ca rut ku jön acuek aŋuum ŋic, ka path ba ya looi abak. Na ye looi abak ka path apɛy, ku ye yï puöu tääu thïn tɛ̈ looi yïn yeen. Lɔc kaam bïn acuek aŋuum ya duääny. Tɛkdä ka lëu ba ya looi kuat:

• tɛ̈ cïn la roor;
• tɛ̈ lɔɔkk yïn cin;
• Tɛ̈ dëk yïk;
• Tɛ̈ wɛɛr yïn meth;
• Tɛ̈ thuëët yïn meth; wälä
• Tɛ̈ lɛɛk yïn.

Apath ba duääny tök ŋiëëc ku ye looi kuat tɛ̈ le yïn ɣön la roor wälä tɛ̈ lɛɛc yïn.

What if things don’t improve?

Pelvic floor muscle damage may take up to six months to get better. If things are not getting better after six months, speak to your doctor, physiotherapist or continence nurse advisor.

Ŋö bë yië ndä tɛ̈ cïn yen tɛ̈thii n yök?

Acuek aŋuum cë cak aa lëu bïk wiik ka dhëtem looi ke këc dɛm. Na cïn tɛ̈thiin ca yök wiik ka dhëtem yicc, ka yï la tɛ̈n akiɛ̈m du, raan duun yï duääny wälä akuɔnyakïm ë thiu thar.

Also ask your doctor for help if you notice any of the following:

• any leaking of urine;
• having to rush to get to the toilet, to pass urine or open your bowels;
• not being able to hold on when you want to;
• not being able to control passing wind;
• burning or stinging inside when you pass urine; or
• having to strain to start the flow of urine.

Aya, cɔl rot ak ony ak ïm tɛ̈ leŋ yen kë cë rot luöi yïïn ye käkä yiic:

• Thiu lac;
• Tɛ̈ ye yïn kat ɣön laac rin lɛc ku peel;
• Tɛ̈ yïn ɣön laac/la roor dääk;
• Tɛ̈ cïn köth ye gur;
• Tɛ̈ ye mur reem yic alɔŋ thïn tɛ̈ lɛɛc yïn; wälä
• Tɛ̈ yïn lac cɔl bïk bɛ̈n.

Seek help

Qualified nurses are available if you call the National Continence Helpline on 1800 33 00 66* (Monday to Friday, between 8.00am to 8.00pm Australian Eastern Standard Time) for free:

• Information;
• Advice; and
• Leaflets.

If you have difficulty speaking or understanding English you can access the Helpline through the free Telephone Interpreter Service on 13 14 50. The phone will be answered in English, so please name the language you speak and wait on the phone. You will be connected to an interpreter who speaks your language. Tell the interpreter you wish to call the National Continence Helpline on 1800 33 00 66. Wait on the phone to be connected and the interpreter will assist you to speak with a continence nurse advisor. All calls are confidential.

* Calls from mobile telephones are charged at applicable rates.

Wïc kuɔɔny

Mathaat akïm cï piöc aabï tɔ̈ na yï ayup telepun Kuɔɔny Baai käk thiu thar ee nïmra kënëic tök, bɛ̈t, gueu, diäk, diäk, gueu, dhetem, dhetem*/ 1800 33 00 66* (aköl Tök agut aköl Dhiëc ee Läätic (Monday- Friday) kaam thaa bɛ̈t nhiäk-duur (8am) ku thaa bɛ̈t thëëi (8pm) ee thaa kɔc Australia ciëŋ Ciëën) aye gäm kɔc abɛc:

• Lëk/Wël;
• Wëët; ku
• Athör thiin ë lëk.

Na yïn acie ŋiëc jam thoŋ English apiɛth ka yïn alëu ba telpun luɔi ye kɔc Kuɔny wɛ̈r thokic yuɔ̈p. Cɔl nïmra kënë tök diäk, tök, ŋuan, dhiëc/13 14 50. Tueŋic, abï raan kɔŋ dhuk nhom ee thoŋ English, luel thoŋduɔ̈n ee yïn jam ku tiɛ̈ɛ̈t ee telepunic. Yïn abï tuɔ̈ɔ̈m thok kek raan kɔc waar thook/duwër jam thuɔŋdu, ku jal kek lɛ̈k wɛ̈tduɔ̈n wïc ee yïn kɔc Baai Kuɔɔny Käk thiu thar yuɔ̈p ee nïmra kënëic tök, bɛ̈t, gueu, diäk, diäk, gueu, dhetem, dhetem/ 1800 33 00 66. Tiɛ̈ɛ̈t ee telepunic ku bï yï gam ku duwër abï kony ba jam kek mathaat akïm kɔc lɛ̈k. Telepun duwër aye kɔc yup thïn abɛc/majan ee rin cïn en wëu ye wïc tënë yïn. Kek wël ëbɛ̈n aye thiaan yiic.

* Yup mobaalic ee wëu cam tëcït cɔ̈t baai ëtɛ̈n.