Bladder Retraining Strategies
Experiencing unwanted urine leaks can interfere with living your life fully. It’s frustrating to manage sudden urges to use the bathroom or to feel the need to go at the sound of running water.
Fortunately, just like other muscles in your body, the muscles around your bladder can be trained. Bladder retraining is a proven method to help manage urinary incontinence and an overactive bladder. The main goals of bladder retraining are to:
- Increase the time between bathroom trips
- Improve bladder capacity
- Reduce leaks
- Decrease the urgency to urinate
Here are 9 strategies for successful bladder retraining:
- Keep a bladder diary: Tracking your bladder habits will help your healthcare provider create a starting plan for your program. It also allows you to monitor progress. Record how often you urinate, how much fluid you drink, and any leakage incidents.
- Start your day by emptying your bladder: Begin your retraining with your first bathroom visit in the morning. Schedule your bathroom trips and try to wait until the next scheduled time to urinate.
- Stick to the schedule: Even if you don’t feel the urge, it’s important to follow the bathroom schedule. Your healthcare provider will help you determine the best starting schedule.
- Relax while urinating and empty your bladder fully: Staying calm can help you completely empty your bladder and stick to your schedule more effectively.
- Gradually extend the time between bathroom visits: Start by increasing the time by 5-minute intervals, then 10, and eventually 15. Aim for a gap of 3 to 4 hours between trips. When the urge hits, use techniques to suppress it, like performing Kegel exercises.
- Practice relaxation techniques: When you feel the urge to urinate, try deep breathing or other relaxation methods. Let the sensation pass and, if needed, wait an additional five minutes before going to the bathroom.
- Follow your prescribed exercise program: Make time for your exercises, as strengthening and relaxing the muscles around your bladder can improve control over leakage.
- Limit certain beverages: Cut back on alcohol, caffeinated, and carbonated drinks, as they can increase the frequency of urination. Take control of your bladder instead of letting it control you.
- Work with your healthcare provider: They will help you develop a bladder retraining plan tailored to your needs. If you have any questions about bladder retraining, don’t hesitate to consult your provider.
