Ever find yourself emptying your bladder ‘just in case’ and wondering if it’s making your bladder urgency and pain symptoms worse? Let me explain why your intuition is correct…
Bladder habits are often the habits that we’ve had from a very early age. In the case of my client, she was been raised in a family that insisted on emptying out before leaving the house.
What started as a practical solution to prevent having to find a bathroom on the go, soon became her lifelong habit.
Fast forward to her now as a postpartum mom. During her pregnancy, she felt like she had to pee all the time. Now, however, even after having her baby, the bladder urges continue.
At times she could go three times in a row, with very little coming out. This is especially true when she was nervous or anxious.
As a pelvic health physical therapist (Physio), I’m seeing her for the first time after months of putting up with annoying bladder urges. It was so bad her bladder felt achy all the time. Almost like a bladder infection but more annoying than painful.
This is when I shared with her that emptying her bladder ‘just in case’ is making your bladder problems worse, not better.
Here’s the reason why…
If you are emptying your bladder before you get an urge, most likely a small amount will come out. If you continue to empty before the first urge, your bladder never fully stretches to reach capacity.
In response to the constant emptying, your bladder slowly becomes smaller, more sensitive, and likely to give you the urge to go sooner.
Your now smaller bladder reaches half-full, you respond by emptying and the negative cycle continues. It gradually continues this way until you find yourself constantly looking for a toilet.
You may be asking yourself, how do I change this habit? I’ve been doing this my whole life…
It’s important to become aware of exactly how much you are going during the day. You can make a note of it on your phone notes or use my bladder journaling resources for more information on my free resources, check out the link here.
Still having difficulties with bladder urgency…
Give these bladder urge suppression strategies a try:
1. When you get the first urge, STOP and DO NOT hurry or run to the bathroom! Take a moment and ask yourself these questions.
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- When was the last time I went to the bathroom?
- Do I feel full?
- Is this a habit I’m responding to?
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Sometimes the simple awareness of what is going on is enough to shift urgency out of the picture. If not, try the steps below.
2. Quickly contract your pelvic floor muscles 10 times or hold the muscles tight. These are the muscles in the vaginal area, so think about closing the vaginal opening and lifting them upward like an elevator. These are also the same muscles you use to hold back urine. After ten quick ‘elevators’ or Kegels simply holding the muscles in, notice how this helps to decrease the urgency.
3. Positive self-talk is important! Calming words to yourself are essential so that you stay out of panic mode and your brain doesn’t feel under threat. I recommend a few positive mantras such as:
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- I’ve got this.
- I have this under control.
- I can do this!
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4. If you can, sit down or cross your legs. If that’s not enough, sit with your heel pressing into your perineum, or place a towel roll between your sit-bones. Pressure in the area will help with urge suppression as well.
5. Distraction! After all of the above steps, shift your focus to something else. Think of all the times you were super busy and didn’t feel bladder urgency.
Most of all, take a few breaths and wait for the urgency to pass.
Bladder urges are like waves.
They start off slowly then build and finally subside. Waiting for the urgency wave to subside gives you the time to judge if you need to use the restroom or can wait a while. Most importantly, by delaying urination you build the confidence and muscle control that puts you back in charge!
Want a list of the steps? Grab my free printable on bladder urge control.
Know someone that can use my bladder strategies? Share this post with a friend!
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.
References:
Wyman, J.F., Burgio, K.L. and Newman, D.K. (2009), Practical aspects of lifestyle modifications and behavioural interventions in the treatment of overactive bladder and urgency urinary incontinence. International Journal of Clinical Practice, 63: 1177-1191. https://doi.org/10.1111/j.1742-1241.2009.02078.x
Lukacz, E.S., Sampselle, C., Gray, M., MacDiarmid, S., Rosenberg, M., Ellsworth, P. and Palmer, M.H. (2011), A healthy bladder: a consensus statement. International Journal of Clinical Practice, 65: 1026-1036. https://doi.org/10.1111/j.1742-1241.2011.02763.x
