Pelvic Floor Dysfunction: How to Pee Less when you have an Overactive Bladder

Pelvic Floor Dysfunction

Having a pelvic floor dysfunction like an overactive bladder will make sure you are someone who knows where all the bathrooms are when you are out for a walk? You desire to pee less but don’t know how to because of your overactive bladder. Whats going on with this sort of pelvic floor dysfunction? What is an overactive bladder?

Pelvic Floor Dysfunction: What is Urge Incontinence/Overactive Bladder?

Having an overactive bladder (OAB) means you feel a frequent need to urinate more than what would be considered normal. Urge incontinence is when there is a loss of bladder control, or urinary leakage, as well. Though this condition is not life threatening, it is life changing.  Risk factors may include drinking caffeinated beverages/foods, eating spicy foods, citrus beverages and obesity, among others.  There is typically no pain associated with this issue.  Conservative treatment involves releasing the pelvic floor muscles if they are tight, retraining their strength, timing and endurance ability and changing the brain to bladder messages.

What are some ‘normal’ numbers for people without a pelvic floor dysfunction like an overactive bladder?

  • On average, a person should urinate 5-8x per day based on drinking 2 liters of water per day. If someone is going to the bathroom 15-20x or more per day, and other health issues have been ruled out, an overactive bladder or urge incontinence is likely.
  • The average amount of time for urinating is between 8 and 12 seconds. When someone urinates for 3 or 4 seconds, this was considered a “just in case pee”. It wasn’t really needed and is oftentimes done before sitting down and watching a movie, before getting in the car and going someplace, etc. But, over time, if you continue to go to the bathroom when your bladder really didn’t need to, the bladder will only be able to hold that small amount of fluid and you will continue to feel as it you need to go again and again
  • Getting up 0-1x per night before the age of 50 and 1x per night after that. It is common for people with urge incontinence to get up throughout the night to urinate

What can I do about it if I have an overactive bladder?

The 3R Method…Addressing an overactive bladder

Release the tight pelvic floor muscles – this helps to keep the bladder muscle from contracting when it shouldn’t and keeps it from telling your brain that you have to pee

Hanging from the push through bar on the cadillac
Sacrum up on the arc barrel in a happy baby pose

Rebuild the glutes as they help support the pelvic floor – this helps strengthen muscles the need to help support you so the pelvic floor muscles don’t have to stay as tight

Heels squeeze together as glutes engage
Sitting back into shell pose to release pelvic floor muscles, then coming up and engaging glutes

Retrain the brain to bladder connection – this helps to simply change what you are presently doing

  • Resist the urge to go. Use a different message to give to your brain. With tight pelvic floor muscles, using deep breathing is very beneficial. This calms the nervous system. 3-5 deep breaths when you feel the urge. If you even put off going for another 10 minutes, that is considered a positive step in the right direction
  • Take out the ‘just in case pees’
  • Use daily release exercises and deep breathing to calm your nervous system

Refer to for more information on pelvic floor issues!

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