Download Article
Download Article
If you have trouble controlling your bladder, you might be struck with a sudden urge to “go” (even when it’s not totally necessary). The urge to pee can range from an annoyance to a life-altering problem that’s causing a lot of distress. Fortunately, you can train your bladder over a matter of weeks by holding in your urine and doing pelvic floor exercises to prevent emergencies or leaks before they happen.
Steps
-
Keep a log of the specific times you urinate throughout the day. For a 24 to 48 hour period, write down what time it is when you urinate on a normal day. This will show you how long you usually wait to go to the bathroom so you have a good starting point for your training. Do this the day before you start your bladder training to get the most accurate information. [1] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- For example, you might feel the urge to urinate every hour or so. If you know that, you can figure out how much longer you need to wait.
- Most people urinate between 4 and 7 times a day on average. If you’re going much more than that, bladder interval training is probably right for you.
-
Empty your bladder as soon as you wake up. This will give you a fresh start for the day so you can begin your training. As soon as you get out of bed, head to the toilet and empty your bladder completely. [2] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- Your bladder usually collects a lot of urine throughout the night, so you’ll probably have to go anyway.
Advertisement -
Try to hold your urine for 15 minutes longer than you normally would. For example, if you normally go to the bathroom every hour, try to hold it for an hour and 15 minutes. This can be tough at first, so don’t beat yourself up if you don’t quite make it.
- Try to avoid caffeinated drinks like coffee and tea. These make your bladder more active and can make the need to urinate more intense.
-
Sit down and take deep breaths when you feel the urge to go. If it’s not quite time for you to urinate yet, sit on a solid chair and hold very still. Take deep breaths in and out, and try to hold your urine in for at least an extra 5 minutes. [3] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- You can also focus on relaxing your muscles or distracting yourself with something, like a book or a TV show.
-
Increase your interval by 15 minutes every week or so. Once you’re able to hold your urine for an extra 15 minutes, try holding it for an extra 30 minutes. As you keep going through the weeks, you’ll eventually be able to hold your urine in for longer and longer. [4] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- You’re the best judge of your capabilities, so you can increase or decrease your interval times as needed.
-
Keep training your bladder for 6 to 12 weeks. Bladder training is a long process, and it can take a few months for your body to get used to your interval training. By the end of it, you should be able to comfortably hold your urine for 3 to 4 hours at a time. [5] X Trustworthy Source FamilyDoctor.org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
- You might have good days and bad days, and that’s okay! Try not to get discouraged, and keep going to work on your urine control.
Advertisement
-
Find your pelvic floor by stopping your urine flow midstream. Your pelvic floor muscles control your flow of urine. If your pelvic floor muscles are weak, it can be hard to hold your urine in for long periods of time. When you’re urinating, squeeze your muscles until your urine stream stops—those are your pelvic floor muscles. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Try not to stop your urine midstream more than a few times. Doing this regularly over a long-term period can harm your bladder and lead to an increased risk of UTIs.
- If you’re having trouble finding your pelvic floor muscles, you can also squeeze your anus like you’re trying not to pass gas. [7]
X
Expert Source
Allison Romero, PT, DPT
Pelvic Health Specialist Expert Interview. 2 December 2020. Or, insert a finger into your vagina and contract your muscles.
-
Sit in a comfortable position. You’ll be able to do your exercises much better if you’re sitting down and feeling comfy. Choose a firm chair where you can sit up straight without distractions. [8] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- If sitting down isn’t comfortable for you, you can lie down or stand up instead.
-
Squeeze your pelvic floor muscles 10 to 15 times. When you’re first starting out, you don’t have to hold the squeeze. Be careful not to squeeze any other muscles, and keep breathing like you normally would. [9] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health Go to source
- If doing the exercise 10 times is too much, just do as many as you can. It’s better to go slow than too fast.
-
Hold the squeeze for a few seconds each when you can. As you continue your exercises, you’ll find it easier and easier to hold the squeeze. Work up to holding it for about 3 seconds before you release. [10] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health Go to source
- It may help to breathe in as you squeeze and hold, then breathe out as you release.
-
Do your exercises 3 times a day. You can try scheduling your exercises for breakfast, lunch, and dinner to make it easier. The more consistent you are, the better the results will be. [11] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- You’ll start to see results after a few months.
-
Keep doing the exercises even after you notice them working. You’ll continue to strengthen your pelvic floor muscles each time you do your exercises. If you want to, you can keep a log of each time you’ve exercised and if you’ve noticed any results yet. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Pelvic floor exercises help you hold in urine and can also suppress the urge to urinate. As you continue your exercises over a few months, you may notice that you can hold your urine in for longer periods of time and you have fewer leaks throughout the day.
Advertisement
Expert Q&A
Search
-
QuestionWhat triggers your urge to urinate often?Dr. Allison Romero is a Pelvic Health Specialist, Physical Therapist, and the Owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in comprehensive pelvic physical therapy treatments for pelvic floor dysfunction. She holds a Bachelor of Science in Kinesiology and Exercise Science from Sonoma State University and a Doctor of Physical Therapy from the University of Southern California. Allison is a board certified Physical Therapist in California and is a member of the American Physical Therapy Association-Section on Women’s Health and the International Pelvic Pain Society.Tight pelvic muscles will often make you feel like you have to urinate, even when you don't have to. However, there are other causes, such as weak muscles and pelvic floor injuries. I suggest you talk to your doctor to figure out what's going on.
-
QuestionHow can I avoid peeing at night?Dr. Robert Dhir is a board certified Urologist, Urological Surgeon, and the Founder of HTX Urology in Houston, Texas. With over 10 years of experience, Dr. Dhir’s expertise includes minimally-invasive treatments for enlarged prostate (UroLift), kidney stone disease, surgical management of urological cancers, and men’s health (erectile dysfunction, low testosterone, and infertility). His practice has been named a Center of Excellence for the UroLift procedure, and is a pioneer in non-surgical procedures for ED using his patented Wave Therapy. He earned his undergraduate and medical degrees from Georgetown University and was awarded honors in pre-medical studies, urology, orthopedics, and ophthalmology. Dr. Dhir served as chief resident during his urological surgical residency at University of Texas at Houston / MD Anderson Cancer Center in addition to completing his internship in general surgery. Dr. Dhir was voted Top Doctor in Urology for 2018 to 2019, one of the top three Best Rated Urologists in 2019 & 2020 for Houston Texas, and Texas Monthly has named him to the 2019 & 2020 Texas Super Doctors Rising Stars list.Try not to drink any liquids at least 2 hours before bed time. If you feel like you need to pee more than twice per night, make an appointment with your doctor.
-
QuestionSo if I have to pee really bad to the point of bursting I should try and hold it for a few minutes longer?Dr. Robert Dhir is a board certified Urologist, Urological Surgeon, and the Founder of HTX Urology in Houston, Texas. With over 10 years of experience, Dr. Dhir’s expertise includes minimally-invasive treatments for enlarged prostate (UroLift), kidney stone disease, surgical management of urological cancers, and men’s health (erectile dysfunction, low testosterone, and infertility). His practice has been named a Center of Excellence for the UroLift procedure, and is a pioneer in non-surgical procedures for ED using his patented Wave Therapy. He earned his undergraduate and medical degrees from Georgetown University and was awarded honors in pre-medical studies, urology, orthopedics, and ophthalmology. Dr. Dhir served as chief resident during his urological surgical residency at University of Texas at Houston / MD Anderson Cancer Center in addition to completing his internship in general surgery. Dr. Dhir was voted Top Doctor in Urology for 2018 to 2019, one of the top three Best Rated Urologists in 2019 & 2020 for Houston Texas, and Texas Monthly has named him to the 2019 & 2020 Texas Super Doctors Rising Stars list.If you're doing bladder interval training, yes. Try to hold it in for an extra 5 minutes, but if you can't, just head to the bathroom.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Tips
- If you're having issues with holding your urine, talk to your doctor for help. [13] X Expert Source Allison Romero, PT, DPT
Pelvic Health Specialist Expert Interview. 2 December 2020.Thanks - Don't overdo it on the Kegel exercises. It's better to go slow and build muscle safely rather than risk injuring yourself. [14] X Expert Source Allison Romero, PT, DPT
Pelvic Health Specialist Expert Interview. 2 December 2020.Thanks
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
Advertisement
References
- ↑ https://www.health.harvard.edu/healthbeat/training-your-bladder
- ↑ https://www.ucsfhealth.org/education/bladder-training
- ↑ https://www.ucsfhealth.org/education/bladder-training
- ↑ https://www.ucsfhealth.org/education/bladder-training
- ↑ https://familydoctor.org/bladder-training-urinary-incontinence/
- ↑ https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/
- ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
- ↑ https://www.ucsfhealth.org/education/pelvic-muscle-exercises
- ↑ https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises?dkrd=/health-information/urologic-diseases/bladder-control-problems-women/kegel-exercises
- ↑ https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises?dkrd=/health-information/urologic-diseases/bladder-control-problems-women/kegel-exercises
- ↑ https://www.ucsfhealth.org/education/pelvic-muscle-exercises
- ↑ https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/
- ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
- ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
About This Article
Thanks to all authors for creating a page that has been read 39,882 times.
Advertisement
