Bladder Urgency: It might not be the size of your bladder!
Have you ever felt like you’re constantly rushing to the bathroom, even when you don’t think your bladder is full? If the urge to pee hits at unexpected moments, whether it’s after drinking coffee or just stepping out the door. You might be wondering, why is my bladder so small? The good news is, your bladder isn’t the problem. The sensation of urgency is often linked to a range of factors that can be addressed with the right approach.
What Causes Bladder Urgency?
Bladder urgency, the sudden and often intense need to urinate, is a common issue that many women face. It’s often referred to as having a "small bladder," but in reality, it’s typically a sign of an overactive bladder (OAB), where the bladder muscles contract before it’s full.
There are several reasons this could be happening:
Pressure on the Bladder: This can be caused by pregnancy, tight clothing, or even excessive abdominal pressure.
Bladder Irritants: Foods and drinks like coffee, alcohol, fizzy drinks, tea, and spicy foods can irritate your bladder, causing more frequent or intense urges.
External Triggers: Sometimes the urge isn’t due to bladder fullness but external factors, like running water, arriving home, or even putting your keys in the door.
These triggers are common, and they can make you feel like you need to go, even when your bladder isn’t at full capacity. Recognizing the difference between a true bladder urge and a triggered one is important.
What Can You Do About It?
If you’re tired of rushing to the bathroom and dealing with those constant urges, there are a few things you can do to manage bladder urgency:
Urge Suppression Techniques:
Distraction: Try counting backward from 100 by 7s, scrolling through your phone, or making a to-do list. The key is to take your mind off the urgency.
Move Your Toes: It may sound odd, but moving your feet or doing calf raises can help relax your bladder.
Deep Breaths: Relax your nervous system by taking deep, calming breaths.
Pelvic Floor Exercises: Perform 5-7 kegel contractions to activate your pelvic floor muscles, which can help calm the urge.
These techniques can help reduce the intensity of the sensation, giving you more time to decide if you really need to go.
How to Improve Bladder Control: 8 Practical Tips
Managing bladder urgency starts with taking care of your pelvic floor and bladder health. Here are some practical tips to help you gain better control:
Sip Fluids Throughout the Day: Instead of drinking large amounts of water at once, sip small amounts consistently. This helps prevent bladder overload.
Limit Irritants: Cut back on bladder irritants like caffeine, alcohol, and spicy foods. They can make urgency worse.
Go When You Need to: If you feel a true urge, go to the bathroom. Avoid holding it in, but also avoid "just in case" peeing. (check out my reel)
Pelvic Floor Exercises: Strengthening your pelvic floor with kegel exercises can improve bladder control over time. BUT ALSO work on releasing your pelvic floor. This is a common issue that brings on urgency.
Enquire about local estrogen creme: in perimenopause, the drop of estrogen can trigger bladder urgency. This could be quickly fixed with local estrogen creme.
Consult a Professional: If these methods don’t work, it’s time to seek advice from a healthcare professional or pelvic floor therapist.
Pelvic Floor Therapy for Urinary Urgency
If your symptoms persist, pelvic floor therapy can be incredibly effective. A pelvic floor physiotherapist can evaluate your specific situation and develop a plan to strengthen or relax the muscles responsible for bladder control.
Strengthening Exercises: These can help you regain control over your pelvic floor muscles, reducing bladder urgency.
Relaxation Techniques: Sometimes, the bladder muscles are too tense, and relaxation exercises are needed to calm the overactive bladder.
If you’re pregnant, postpartum, or struggling with bladder urgency during perimenopause or menopause, working with a pelvic floor therapist can make a significant difference in managing symptoms. They’ll help you understand whether you need strengthening exercises, relaxation techniques, or both.
Take Control of Your Bladder Health
Bladder urgency doesn’t have to take over your life. You can manage the urgency and regain control with the right strategies and pelvic health support.
Want to learn more about pelvic floor health and bladder control?
My Core Floor Confidence program is designed for women at all stages to start their core and pelvic floor rehab.
Click here to explore more about how you can strengthen your pelvic floor and improve bladder health today!