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5 Tips for a Healthy Bladder

By Dr. Christy Carosello PT, DPT

The bladder is a hollow organ surrounded by muscle that stores and excretes urine. Having a healthy bladder can minimize your risk of urinary tract infection, incontinence, urinary retention, pelvic organ prolapse, and other issues. Let's take a look at five simple tips to improve your bladder health today.

1. Hydrate!

Drinking water is important for your overall health. On average, a person should drink 60-80 ounces or half of their body weight in ounces per day.

Water improves kidney function to filter waste products from your blood via urine; whereas dehydration concentrates the urine. Concentrated urine can irritate the bladder lining, potentially leading to symptoms of urinary frequency, urge incontinence, or pelvic pain. Drink up!

2. Sit don't Squat.

Hovering over the toilet to pee can inhibit the pelvic floor muscles from relaxing. Over time, this habit can lead to incomplete emptying or urinary retention, which increases risk of a UTI (urinary tract infection).

If concerned about germs, take time to put toilet paper down and sit rather than squat. Ironically, the people who hover are more likely to pee on the seat, making the next person want to hover too, creating an endless, hovering cycle! Let's save our pelvic floor the extra stress, and remain seated for the entire performance.

3. Avoid going 'just in case'.

Frequently going 'just in case' trains the body and brain that the bladder needs to empty before it is actually full. Over time this can lead to bladder dysfunction such as urinary frequency, urgency, and urge related incontinence.

There are certain occasions when going 'just in case' is okay or even good. These instances include before bed, before a pelvic exam, before and after sexual intercourse, or before a long car ride. In general, it is best to listen to the body's internal cues and avoid a 'just in case pee'.

4. Don't practice kegals mid-stream.

The pelvic floor muscles should be fully relaxed during urination. Frequently contracting the pelvic floor to cut off the flow of urine can confuse the signals the bladder sends to the brain.

Performing kegels mid stream may contribute to incomplete bladder emptying or pelvic floor dysfunction, as well as increase risk for developing UTIs. When voiding, just let the pelvic floor relax and the bladder can do the rest!

5. No power peeing.

Pushing, straining, or bearing down during urination can be harmful to the pelvic floor! Try not to rush when peeing - sit down, then take a few deep breaths to fully relax and allow your stream to start. The bladder is a muscle, who's job is to push out urine when it's time to go. So pop a seat, relax, and let the bladder do the work!

Power peeing can lead to pelvic floor weakness, prolapse, or difficulty with completely emptying the bladder. Play it safe and just say no to power peeing!


If you experience any of the symptoms discussed in this blog post, such as urinary frequency or urgency, incontinence, pelvic organ prolapse, urinary hesitancy, or difficulty emptying your bladder, Pelvic Floor Physical Therapy may be a good fit for you.

Let's chat to learn how we can help!

Schedule your FREE 15 minute phone consultation today:


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