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How To Strengthen Weak Bladder Muscles

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Control Your Urge To Urinate

Physical Therapy Bladder Control Exercises for Men

You may be able to control, or suppress, the strong urge to urinate, which is called urge or urgency suppression. With this type of bladder training, you can worry less about finding a bathroom in a hurry. Some people distract themselves to take their minds off needing to urinate. Other people find that long, relaxing breaths or holding still can help. Doing pelvic floor exercises to strengthen your pelvic floor also can help control the urge to urinate. Quick, strong squeezes of the pelvic floor muscles can help suppress urgency when it occurs, which may help you get to the toilet before you leak.

Living With Bowel Incontinence

You can help manage bowel incontinence by following a bowel care plan and using the toilet before you leave home. You can also make sure you carry your medications, supplies, fecal deodorants, and a change of clothes with you.

Anal discomfort, itching, and irritation can be common. Here are some ways to help manage these symptoms:

  • Wash the anal area after a bowel movement or use baby wipes.
  • Use a moisture-barrier cream in the anal area.
  • Use wick pads or disposable underwear.
  • Change soiled underwear frequently to keep the anal area clean and dry.

Do Pelvic Floor Muscle Exercises

Strong pelvic floor muscles hold in urine better than weak muscles. You can strengthen your pelvic floor muscles by doing Kegel exercises. These exercises involve tightening and relaxing the muscles that control urine flow. Researchers found that women who received pelvic floor muscle training had fewer leaks per day than women who didnt receive training.6 You should not do pelvic floor exercises while youre urinating.

Men can also benefit from pelvic floor muscle exercises. Strengthening these muscles may help a man leak urine less often, especially dribbling after urination.

A health care professional, such as a physical therapist trained in pelvic floor therapy, can help you get the most out of your Kegel exercises by helping you improve your core muscle strength. Your core includes your torso muscles, especially the lower back, pelvic floor muscles, and abdomen. These muscles keep your pelvis lined up with your spine, which helps with good posture and balance. Your physical therapist can show you how to do some exercises during daily activities, such as riding in a car or sitting at a desk.

You dont need special equipment for Kegel exercises. However, if you are unsure whether you are doing the exercises correctly, you can learn how to perform Kegel exercises properly by using biofeedback, electrical stimulation, or both. Biofeedback uses special sensors to measure muscle contractions that control urination.

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To Learn Which Muscles To Exercise:

  • While you are urinating, try to stop or slow the urine without tensing the muscles of your legs, buttocks, or abdomen. It is very important not to use these other muscles, because only the pelvic floor muscles help with bladder control.
  • When you are able to slow or stop the stream of urine, you have located the correct muscles. Feel the sensation of the muscles pulling inward and upward.

Helpful Tip: Squeeze in the rectal area to tighten the anus as if trying not to pass gas. Once you have found the right muscles, do NOT interrupt your urine flow.

Now you are ready to exercise regularly:

  • When you have located the correct muscles, set aside three to four times each day to exercising: morning, midday, and evening.
  • Squeeze your muscles to the slow count of four. Then, relax these muscles completely to the slow count of four. .
  • Complete 10 sets during each of your daily exercise sessions.

Make pelvic floor exercises a part of your routine:

  • Whether you are doing pelvic muscle exercises to improve or maintain bladder control, you must do them regularly on a lifetime basis.
  • Use the daily routines such as watching TV, reading, stopping at traffic lights, and waiting in the grocery checkout line as cues to perform a few exercises.

Strengthening Pelvic Floor Muscles Can Help Prevent Bladder Leakage


Therapist: Do you have any issues with your bladder?

Patient: No. Well, I only leak with normal stuff like coughing and sneezing. But otherwise, Im fine.

Leaking urine from your bladder isnt a normal part of being a woman. However, you may be lulled into thinking leaking is simply something you need to deal with. Women may have increased risk factors for leaking, such as vaginal child birth, pelvic anatomy and menopause, but, again, its not normal. The best news is you can do something about it.

Pelvic floor muscles

Pelvic floor muscles are a group of muscles that make up the bottom of the pelvic region. They have an important role in continence, supporting the pelvic organs, stabilizing the pelvis and in sexual activity. They are essentially like any other muscle in the body they can be weak, stretched out, strong and tight. Generally, pelvic floor weakness and tension leads to pelvic muscle dysfunction. Weakness is a common cause for incontinence, and tension often leads to pelvic pain.

Exercising these muscles can be important to prevent leaking, help with support and decrease pain. A big problem is that you cant see these muscles like other muscles in your body. So, you may not realize theyre weak until one day you wet your pants or feel a bulge in your vagina. And you may not realize how tense your pelvic floor muscles can be until you experience pain with an activity like sexual intercourse.

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Do Daily Pelvic Floor Exercises

The pelvic floor muscles are responsible for supporting the bladder, and they help control the flow of urine through the urethra. When they become weakened or damaged, it can cause stress incontinence.

Performing pelvic floor exercises including Kegels, squats, and the bridge can help strengthen the muscles around and within the bladder to prevent urinary incontinence.

According to the results of two clinical trials , women who participate in pelvic floor muscle training are twice as likely to see an improvement in their urinary incontinence than those receiving symptomatic care alone. They are also five times more likely to have their symptoms completely resolve.

Those who have had recent surgery, have given birth recently, or have other health concerns should talk with a doctor before beginning any exercise regimen.

What Behavioral Changes Can I Make To Help With Overactive Bladder

There are many techniques and changes to your typical behavior that you can try to help with an overactive bladder. These can include:

Keeping a log: During a typical day, write down your fluid intake, the number of times you urinate, the number of accidents and when they occur. Make a note about what happened when the accident happened, like when you:

  • Cough.
  • Laugh.
  • Were unable to reach the bathroom in time.

Monitoring your diet: Eliminate or decrease foods or beverages that may worsen your bladder symptoms. These could include:

  • Tea.
  • Spicy and acidic foods and drinks.
  • Foods and drinks that contain artificial sweeteners.

Maintaining bowel regularity: Constipation can place added pressure on the bladder and have a negative effect on your bladder function. By keeping healthy bowel habits, you may be able to avoid constipation and help to lessen bladder symptoms. The following are some suggestions for maintaining bowel regularity:

  • Increase your fiber intake by eating foods like beans, pasta, oatmeal, bran cereal, whole wheat bread, and fresh fruit and vegetables.
  • Every morning, take 2 tablespoons of this mixture: 1 cup apple sauce, 1 cup unprocessed wheat bran, and ¾ cup prune juice.
  • Exercise regularly to maintain regular bowel movements.

Maintaining a healthy weight: Being overweight can add pressure on your bladder, which may contribute to bladder control problems. If you are overweight, weight loss can reduce the pressure on your bladder.

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The Relationship Between Bladder Muscles And Oab

Overactive bladder is a common issue for adults, especially as they age. According to the Urology Care Foundation, about 30% of men and 40% of women have symptoms of an overactive bladder.

Different factors contribute to an overactive bladder, including nerve signals between the brain and the bladder. There is also a relationship between the bladder muscles and urinary urgency and leakage.

Normally when you have to urinate, your brain sends a signal to the bladder. The bladder muscles squeeze, the urethra opens and urine flows out of the bladder. When the bladder is not full, the muscles relax.

Overactive bladder can develop for a variety of reasons, such as nerve damage that affects the signals between the bladder muscles and the brain. It can also occur if the muscles in your bladder are too active. This is why knowing how to relax your bladder muscles is important.

The overactive muscles make you feel urinary urgency. Also, the muscles that support your bladder may be weak, which contributes to urinary leakage.

Living With Urinary Incontinence

How To Do Kegel Exercises For Bladder Control

Urinary incontinence does, unfortunately, become a long-term problem for some women. Here are some tips on living with it:

  • Use incontinence pads, which are made for urine leakage, rather than sanitary pads.
  • Take a change of underwear or set of clothes when you go out.
  • Know where toilets are located so you can find them quickly .
  • Cross your legs when sneezing or laughing.
  • Modify your exercise routine to avoid high impact exercises such as jumping.

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Support And Information About Sexual Health And Intimacy

If you need more support or information about sexual health or intimacy, you can also talk with your healthcare provider about MSKs Female Sexual Medicine & Womens Health Program. For more information or to make an appointment, call .

The Female Sexual Medicine & Womens Health Program provides services at the following locations:

  • Rockefeller Outpatient Pavilion

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Strengthening Your Pelvic Floor Muscles

Millions who suffer with urinary incontinence feel like their bladder controls their lives. Control depends on muscles working together. This simple step can control your bladder!

National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health

When the bladder fills, the bladder muscles should be relaxed and the muscles around the urethra , called the pelvic floor muscles, should be tight. Exercises that strengthen these muscles can help prevent leakage and calm the urge to go. These are commonly called âKegelâ exercises, named after the doctor who developed them. They can help keep your pelvic floor muscles toned and may reduce your problems with leakage or frequent urges to urinate.

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Home Remedy For Weak Bladder

The bladder in the urinary system is a vital organ within our body. Storing urine is among the primary roles that this body organ performs. It is also helpful in controlling the frequency of urination as well. The organ functions equally for adults and, also, children. The significance and vitality of this organ are equal to both genders, regardless of age. If someone experiences a weak bladder, prompt care and treatment is required.

The question is which method is the most effective? Do you have a home remedy for a weak bladder? Are you aware of ways to treat a weak bladder on your own? What are the signs of a weak bladder? This article will address all your questions and point out the most effective remedy at home for a weak bladder that will solve the issue naturally.

Through the years, Urologists are concerned about the presence of a specific disorder related to our Urinary Bladder. Medically, it is known as Overactive Bladder or OAB. It is often referred to as the weakening of bladder issues. If a person is diagnosed with OAB, it can be difficult to recognize. It is because there is a commonality to the symptoms experienced by a person with OAB as well as patients suffering from ovarian cystsdiabetes kidney stones and many more.

It is typical to misinterpret a weak bladder issue. If it is detected and treatment is not taken care of, it can cause serious complications. The good news is that there are home remedies and natural remedies for treating a weak bladder.

What Happens To The Bladder Muscles During An Oab Flare

7 Exercises to Restore a Weak Pelvic Floor in 2020

During a flare-up of overactive bladder, the detrusor muscles may contract and squeeze erratically even if the bladder is not full. The contraction is involuntary and produces the sudden urge to go to the bathroom.

The urge to urinate before the bladder is full may come on frequently. Even though the bladder is not full, the sensation can also lead to urine leakage. This occurs because the bladder muscles squeeze and allow urine to come out.

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How Kegel Exercises Help

The pelvic floor muscles act as a sling to help hold the bladder and urethra in place. These muscles also help keep the urethra closed. Weak pelvic floor muscles may allow urine to leak. To strengthen the pelvic floor muscles, do Kegel exercises daily. In a few months, the muscles will be stronger and tighter. This can help prevent urine leakage.

What Does It Mean If A Man Is Peeing A Lot

There are a few things that it means if a man is peeing a lot. For one, it could mean that he is having an issue with his bladder and needs to go frequently. It could also mean that he is having a problem with his prostate or it could be a sign that he is having a problem with hisrection. Lastly, it could also mean that he is having a lot of leakage and needs to go to the bathroom frequently.

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Medical Treatments To Strengthen Weak Bladder:

Electrical Stimulation:

Electrical stimulation is actually a painless process which involves delivering of gentle electricity volts, via a vaginal probe for activating and strengthening the muscles of pelvic floor. Sometimes, there is an implantation of a device under the skin of the upper buttock so as to stimulate a nerve known as the sacral nerve, which is connected to the bladder and the pelvic floor.

Vaginal Pessery:

Vaginal pessery is a flexible ring of silicone that is inserted into the vagina in women where it pushes up on the wall of the vagina and urethra so as to help in supporting the bladder as well as the urethra. You doctor can fit one for you however, you will require regular checkups so as to ensure that it does not cause irritation in your vagina.


Surgery is required at times for strengthening weak bladder, especially in individuals who experience severe symptoms and who do not respond to any other type of treatment. Surgery intends at improving the storing ability of the bladder and at reducing the pressure in your bladder.

You might require using a catheter for the rest of your life if you undergo the surgery to strengthen weak bladder.

Manage Your Urinary Stimuli

How to strengthen your pelvic floor

This is a tried and tested method and is effective when you are looking to treat urinary bladder problems by yourself. If youre feeling the urge to urinate, then try holding the urge to urinate. You can try each day for four hours. When you practice for a few weeks, youll notice an improvement in the frequency of your urine-related symptoms. It is therefore one of the most effective ways to strengthen your bladder.

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How To Detect If You Suffer From Weak Bladder

It can be difficult to tell whether youre suffering from the problem of an overactive bladder or not. The most frequently reported symptoms to include:

  • Urinary frequency and irregularity throughout the day
  • It is difficult to hold the urine for a longer period of time.
  • Constantly urinating at night.
  • Leakage when urinating.

If you are experiencing any of the above symptoms, the chances are high that you have a weak bladder. It is a condition that requires urgent attention as well as treatment in these instances. Learn how to solve the issue with a weak or weak bladder with natural remedies. This blog will talk about these tested and proven treatment options.

Pro Tip: Its crucial to pay attention to your diet if you are looking to resolve the issue of the weak bladder on your own. Theres a list of things you must include in your daily diet. Additionally, you must be wary of certain foods after it is discovered the weakening of your bladder is. Consume pumpkin seeds as well drink Kohki tea in this period for those who want to alleviate the symptoms of overactive bladder issues. The anti-inflammatory properties found in pumpkin seeds can help solve the problem of the Overactive Bladder naturally. Similar to the number of antioxidants found in Kohki tea can help combat weak bladder issues naturally.

How To Strengthen Your Bladder And Urinate Less Often

This article was medically reviewed by Allison Romero, PT, DPT. Dr. Allison Romero is a Pelvic Health Specialist, Physical Therapist, and the Owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in comprehensive pelvic physical therapy treatments for pelvic floor dysfunction. She holds a Bachelor of Science in Kinesiology and Exercise Science from Sonoma State University and a Doctor of Physical Therapy from the University of Southern California. Allison is a board certified Physical Therapist in California and is a member of the American Physical Therapy Association-Section on Womens Health and the International Pelvic Pain Society.There are 19 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 972,837 times.

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