Bladder urgency is a condition that affects many women, yet it’s often misunderstood or overlooked. Whether you’re experiencing occasional urgency or it’s impacting your daily life, understanding the causes and how to manage it is crucial for maintaining both physical and emotional well-being.
In this blog, we’ll explain what bladder urgency is, discuss self-help strategies, and explain how our team at The Back and Body Clinic can support you in managing this condition.
What is Bladder Urgency?
Bladder urgency is the sudden, overwhelming need to urinate. For some women, this may happen occasionally, while for others, it can be a persistent issue that disrupts daily activities and can even lead to incontinence (leakage of urine before reaching the bathroom).
In some cases, bladder urgency is a symptom of overactive bladder (OAB), where the muscles of the bladder contract involuntarily, creating a frequent urge to urinate even when the bladder isn’t full. Other times, it may be linked to urinary tract infections (UTIs), bladder irritants (like caffeine or alcohol), or pelvic floor dysfunction.
Bladder urgency can range from being a minor inconvenience to a significant problem that affects your quality of life, leading to anxiety and a constant need to stay close to a bathroom.
Self-Help Strategies for Managing Bladder Urgency
If you’re experiencing bladder urgency, there are several self-help techniques you can try to reduce symptoms and regain control:
1. Bladder Training
Bladder training involves gradually increasing the time between bathroom trips to help your bladder hold more urine over time. Start by scheduling bathroom breaks, aiming to urinate every 2 hours, and resist the urge to go between these times. As you build your bladder’s capacity, extend the time between trips we should empty our bladder every 3-4 hours during the day.
2. Pelvic Floor Exercises (Kegels)
Strengthening your pelvic floor muscles can help you control the urge to urinate and prevent leaks. The gold standard is to be able to complete 3 sets of 10 long holds and 10 quick contractions daily. Co-ordination of your pelvic floor can be quite tricky, one of our lovely physiotherapists here at back and body can perform an assessment to ensure you are correctly activating your pelvic floor muscles.
3. Monitor Fluid Intake
While drinking enough water is important, it’s also advisable to moderate your intake of bladder irritants. Caffeinated beverages, alcohol, and acidic drinks like citrus juice can irritate the bladder, making urgency worse. Reducing fluid intake an hour before bedtime can also help minimise night-time trips to the bathroom.
4. Healthy Weight and Lifestyle Choices
Carrying excess weight can put additional pressure on the bladder, increasing urgency. Maintaining a healthy weight through regular exercise and a balanced diet can help relieve bladder symptoms. Additionally, avoiding smoking, spicy food and artificial sweeteners can reduce bladder irritation.
How We Can Help You at The Back and Body Clinic
At The Back and Body Clinic, we understand how distressing bladder urgency can be, and we’re here to offer personalised, compassionate care. We take a holistic approach to women’s health, addressing not only the symptoms but also the underlying causes of bladder urgency. Here’s how we can support you:
1. Pelvic Health Physiotherapy
Our pelvic health specialists can assess the strength and function of your pelvic floor muscles. Through tailored exercises and hands-on techniques, we’ll guide you through an individualised program designed to improve your muscle control and reduce bladder urgency. Your physiotherapist may also suggest completing a bladder diary to learn more about your bladder’s irritants and habits.
2. Lifestyle and Nutritional Guidance
We work with you to identify potential bladder irritants in your diet and provide practical advice on making healthy changes. Our goal is to help you find a balance between staying hydrated and reducing urgency triggers, all while maintaining a healthy lifestyle.
3. Bladder Retraining Programs
Our experienced therapists can guide you through structured personalised bladder retraining programs. We offer professional support to help you gradually increase the time between bathroom visits, reducing anxiety and the constant need to “go.”
4. Education and Emotional Support
Living with bladder urgency can be emotionally challenging. We believe that understanding your condition is the first step to managing it effectively. We provide education on bladder health, pelvic floor function, and coping strategies, as well as emotional support to help you regain your confidence.
Take Control of Bladder Urgency
Bladder urgency can disrupt your life, but it doesn’t have to. With the right combination of self-help strategies and professional support, you can manage your symptoms effectively and regain control. At The Back and Body Clinic, we’re here to help. Our team of specialists are dedicated to providing the personalised care and support you need to overcome bladder urgency and improve your quality of life.
