If you have bladder control issues either due to incontinence, nerve damage, infections, obesity or a loss of muscle control, behavioral techniques can help you regain control of your bladder muscles. If you have incontinence, you can leak urine when you laugh or sneeze or when you engage in strenuous activities. If you leak urine on a daily basis, speaking with a physician on how to control your bladder will help reduce the frequency of incontinence. Learning how to perform Kegel exercises can also help you learn how to hold your bladder.
Kegel Exercises
Try Kegel exercises, exercises that consist of contracting and relaxing the muscles that form the pelvic floor, as a primary treatment when learning how to hold your bladder. Kegels will help strengthen your bladder wall and muscles.
Ask your physician or nurse on how to properly perform Kegels. You can try practicing Kegels when you urinate, which will help you recognize what muscles to use. While urinating, stop the flow of urine by squeezing your muscles tightly.
When performing Kegels, it’s important to not contract other muscles such as your abdomen and leg muscles. According to the National Kidney and Urologic Diseases Information Clearinghouse, “clenching the wrong muscles will only put more pressure on your bladder.”
Do Kegel exercises at least three times a day. Do up to 15 repetitions for every exercise.
Behavioral Training
Learn behavioral techniques from your physician. One technique is withholding your urine when you get the urge to go. Hold your urine for at least 10 minutes. As you learn to strengthen your bladder, increase the intervals you wait before using the restroom.
Learn how to switch off your bladder. When you get the sudden urge to go, contract your muscles by doing a Kegel. Breathe deeply and exhale.
The Mayo Clinic suggest that you distract yourself when you feel the sudden urge to urinate. This will help you keep your mind off of the need to urinate until you can manage to make it to the restroom.