Control Your Bladder

Do you have an overactive or weak bladder? You’re not alone. Urinary incontinence is common. Here are five tips on how to control your bladder and information on how a professional can help.

1. Know the Importance of Pelvic Floor Muscles

The pelvic floor is a group of muscles that support your bladder and bowels. Your body performs best when these muscles are strong and able to fully control the release of urine. When you have a strong pelvic floor, you can:

• Avoid leaking urine or stool
• Reduce discomfort in the pelvis (area between your hip bones)
• Empty your bladder completely
• Increase pleasure during sex
• Improve social confidence and quality of life

2. Do Kegel Exercises Regularly

You can strengthen your pelvic floor muscles with Kegels when you do them a few times each day. To perform Kegel exercises:

• Find a place to sit comfortably
• Squeeze your pelvic floor muscles 10 to 15 times
• Maintain steady breathing
• Avoid holding your breath and tightening other muscles
• Rest for 10 seconds
• Repeat two or three more sets

As your pelvic floor gets stronger, try holding each squeeze for a few seconds longer.

3. Retrain Your Bladder

Reduce the number of times you need to go the bathroom with bladder training:

• Follow a bathroom schedule
• Hold off 10 minutes after you feel an urge to go
• Gradually increase the length of time between each bathroom visit
• Avoid emptying your bladder between scheduled bathroom breaks

4. Limit Caffeine & Alcohol

Caffeine and alcohol have a diuretic effect on your body and can increase the amount of urine you produce. To help regain control of your bladder, limit your caffeine and alcohol intake or avoid them altogether.

Caffeinated Food & Drinks

Caffeine comes in many forms, including:

• Chocolate
• Coffee
• Some medications
• Tea

5. Work with a Professional

If you have difficulty controlling your bladder or feel pressure in your pelvis, make an appointment with your doctor to discuss your pelvic floor health and rehabilitation. Your doctor can help you:

• Diagnose the cause of your symptoms
• Discuss treatment options
• Tailor a treatment plan to help you regain control of your bladder

Check Your Bladder Health

Let your doctor know if you have concerns about your bladder. Schedule an appointment online with a primary care provider or call 703.717.7100.