“The aim of bladder training is to restore the normal function of your bladder”
Purpose of bladder retraining:
- decrease the number of times you have to go to the toilet
- hold on for longer or put off emptying your bladder emptying.
- increase the amount of urine you pass each time.
- reduce symptoms of increased sudden urgency to go to the toilet.
What is normal bladder function?
Your bladder is a muscular sac in the pelvis that sits just behind the pubic bone that continuously and gradually fills throughout the day & night to excrete urine (toxic waste). Your bladder is designed to hold approximately 400- 600mls.
It is usual to empty your bladder between four to six times per day and once nightly. During normal urination the bladder squeezes and contracts pushing the urine through the urethra, simultaneously your sphincters (valves) need to relax to let it pass. It is normal to make it to the bathroom without rushing,
and be able to put it off if needed.
What conditions does bladder retraining work for?
- Urgency – feeling of sudden need to rush to the toilet.
- Urge Incontinence – feeling the urgent need to go to the toilet and not making it on time.
- Frequency – going to the bathroom too often, and only passing small amounts of urine.
- Overactive Bladder – involuntary spasm/contraction of the bladder causing cramp like sensation and sudden spontaneous urge to urinate.
Techniques for retraining your bladder:
- Stop, relax & don’t rush to the bathroom.
- Take some deep breaths.
- Perineal/Vaginal Pressure:
- Sit on the arm of a chair or the edge of the desk.
- Sit on a rolled up towel.
- Cross your legs tightly.
- Curl/Scrunch your toes up tightly and hold.
- Raise up onto your tippy toes.
- If you are walking, slow down your stride and emphasise heel-toe walking.
- Squeeze and lift your pelvic floor muscles.
- Distract yourself – don’t think about the urge or rushing to the bathroom.
- Count to 10
- State the alphabet backwards.
Progressing:
- When you have performed the technique, try and hold off for a minute to start with before emptying your bladder or wait until the urge passes.
- The aim is to slowly and gradually increase the time between toileting and holding off for as long as you can.
It is important to remember that every person is different and some or all of these techniques may not work for you, pick and stick with one that works for you.
How will I know if it’s working?
Some women notice an improvement immediately with performing these techniques, however gradually over time you will become aware of not having to rush or go to the toilet as often, being able to pass more urine, and having less urgency.
Bladder retraining takes time and doesn’t happen over night, its important to persevere with the program. Also realising that you will have good and bad days and this is normal too.