When it comes to bladder emptying, taking your time is key to getting it all out. Wondering why this is important? Let me explain…
As a pelvic health physical therapist I often see women experiencing difficulties emptying their bladder. It usually starts innocently enough, busy ladies with a lot on their plates just wanting to go to the bathroom quickly and move on to the next task.
Does this sound familiar to you?
- I often push my pee out with my abdominal muscles because I’m in a hurry.
- I get impatient and cut off my urine stream early to get it done faster.
- I sometimes hold my breath and bear down to get my pee out quickly.
- I hover over the toilet and push to get it out faster.
- I’m worried about someone barging in on me, so I keep my legs closed and hurry to get it done!
What can develop however, is a series of toileting behaviors that can cause problems with your bladder down the road.
So what’s wrong with hurrying?
If you’re rushing on the toilet, you very likely are not allowing sufficient time for your muscles to relax. The muscles I’m referring to are your pelvic floor muscles.
Your pelvic floor muscles extend from the front of the pelvis (also known as your pubic bone) to your tailbone. These muscles surround our urinary and bowel sphincters.
These sphincters are our gatekeepers for our organ systems and they work with our pelvic floor muscles to either relax and let the urine out, or contract and hold the urine back.
If you don’t fully relax the muscles then this sequence is disrupted, leading to poor bladder emptying and a feeling like you need to sit back down and wee some more.
Why is bladder emptying so important?
Partial or incomplete bladder emptying leads to urinary retention, which means that a larger than normal amount of urine is retained in the bladder.
A large amount can be problematic in that this residual amount becomes concentrated. In some cases the large amount of extra urine allows bacteria to flourish and may eventually become a bladder infection.
Urinary retention can also lead to additional bladder urges or urinary frequency. Partial bladder emptying means you’ll likely be getting the signal to empty sooner, leading to more urgency and trips to the bathroom. That’s why effective bladder emptying strategies are so important.
How you empty your bladder is actually VERY important!
If you recognize that you are hovering, pushing with your abdominal muscles or simply hurrying too much, don’t worry! The solution is easy, just follow the steps below to get it right.
- Don’t hover! Sit fully on the toilet with both feet resting on the ground. If it’s a public toilet and you’re feeling squeamish, use the paper covers for peace of mind.
- Adopt a knees-apart sitting posture. Having your legs apart, allows your leg and hip muscles to fully relax. It also makes leaning forward with your upper body easier.
- Lean forward with a straight spine, resting your forearms on your thighs. This position angles your pelvis forward for optimal emptying and supports your upper body so you can relax.
- Take some deep breaths! Deep belly breathing (or diaphragmatic breathing) is key to get your stream started and to keep it going as you’re peeing. Take a deep inhale breath that expands your ribs and belly outward. This deep breathing helps to relax you and your pelvic floor muscles, giving you a good urine stream so you get it all out. For more information on this subject check out my blog here.
- Most of all, TAKE YOUR TIME! Allow yourself the time to fully empty no matter how full your bladder is. It does take time, especially if you are in unfamiliar surroundings. No shame in having a ‘shy’ bladder, it just means the pelvic floor muscles are a little slow to relax in the new environment.
Why do I get extra urine to come out if I sit there for a while?
Your bladder will always have a small amount of urine left over after you wee. It’s not meant to be completely dry, so if you sit long enough, your bladder will probably contract again and this leads to more pee coming out.
This is usually a small second void that happens after you sit for a while. It’s completely normal and nothing to worry about
Feeling like you’re rushing to the toilet, but not while emptying?
If the rushing you’re doing is trying to make it to the toilet in time, you could be suffering from bladder urgency or Overactive Bladder (OAB). This situation is completely different than rushing your bathroom break.
If you’re having difficulties with OAB, it could be because of a number of factors. You might be drinking too many beverages that are considered to be bladder irritants, and not enough plain water. If you are concerned about bladder irritants, check out my blog on the subject here.
Frequent bathroom breaks, to empty ‘just in case’ can lead to your bladder becoming smaller, more sensitive and more likely your bladder will send you bladder urges. If you feel like you have fallen into this habit, check out my strategies for combating urinary urges here.
Finally, if the urges that lead to rushing to the toilet are accompanied by pain, you may have a bladder infection. If you think this might be the case, seek medical attention immediately. Active infections in your body need medical attention, and the consultation of your health provider. My recent blog on bladder infections (UTIs) goes into more detail and can be found on the link above.
What’s the benefit from taking my time?
Better bladder habits will ultimately mean fewer trips to the toilet, so take your time and make everyone count! This bladder self-care has the ability to improve your quality of life and create a peaceful happy bladder.
Found this helpful? Leave me a comment and tell me what you think!
Happy Bladder wishes! 
~ Tami
Tami Lines is a licensed Physical Therapist with certifications in Pelvic Rehabilitation and Women’s Health Coaching. She is the founder of Pelvic-Health-Matters. Tami has over 15 years of experience with expertise in bladder Health, and pelvic floor muscle dysfunction for adolescent and adult women. She is also a mom of two wonderful young adults working their way through college.
Lukacz ES, Sampselle C, Gray M, MacDiarmid S, Rosenberg M, Ellsworth P, Palmer MH; A healthy bladder: a consensus statement. Int J Clin Pract. 2011 Oct; 65(10): 1026-1036
Willis-Gray M, Wu J, Sripad A, Newman D, Palmer MH; Toileting Behaviors in Women Presenting to a Urogynecology Clinic. Soc Uro Nurs. 2017 37(5): 251-255
