I did not have this problem after natural / vaginal childbirth. But I have had mild problems with this as well as occasional leaking (and a host of other problems) since an (unwarranted) hysterectomy.
So, this is going to sound weird . . . but I got the idea from those incontinence commercials. And then noticed this working . . . putting a tampon in. Swear this prevents any type of 'big' leak if I do a jumping jack set at the gym with the class. Why would that work? All I can think is it is the same strategy as those 'poise' things. I also notice that when I am about 5 pounds heavier, it is worse. I empty, re empty before I go anywhere. Like I go to the bathroom twice.
Have you ever done any of the yoga targeted for the pelvic floor?
Wow, you set an alarm to do jumping jacks? I am impressed. LOL Yes, those are dangerous for me. And it appears I always must have 'some' pee because that almost always can create an issue. The tampon helps though. Not sure what the mode of action is there.
I'm going to look for some yoga tips for this issue and will share when I find them. Let me know if you see any.
Do you find drinking certain things makes it worse? I know you say caffeine and coffee. That makes sense, the diuretic part of it. I notice it with iced tea that is not caffeinated.