A urinary health specialist points out five practices that could damage your bladder and pelvic floor muscles. Dr. Masarat Jilani, affiliated with the incontinence pad brand Jude, identifies these common mistakes and offers advice on the correct way to use the restroom.
1. Wrong Posture
For women, maintaining proper posture while urinating is crucial for bladder health. Contrary to popular belief, sitting straight up isn’t the most effective position for completely emptying the bladder.
A more effective method is to sit on the toilet seat with your feet flat on the ground, leaning forward, and resting your elbows on your knees. This posture helps relax the pelvic floor muscles, ensuring thorough bladder emptying.
2. Hovering
At festivals, many people resort to the ‘hover wee,’ but this is not beneficial for pelvic floor health. Hovering prevents the pelvic floor muscles from fully relaxing, which impedes the bladder’s ability to empty completely and may decrease bladder function over time.
It’s better to use a seat cover or clean the seat before sitting. If hovering is unavoidable, try to reduce the strain on your pelvic floor by leaning against the door or wall to support some of your weight.
3. The Way You Push
Urinating should be a natural and strain-free process; there is no need to apply pressure or force the flow of urine. Forcing it engages the pelvic floor muscles, which should remain relaxed during urination.
Consistently pushing can cause bladder dysfunction by training the muscles contrary to their intended function. Let the urine flow naturally. If you feel the need to push while urinating, it may signal a pelvic floor issue, and consulting a doctor is advisable.
4. Suspicious
It’s a common belief that using the bathroom preemptively before a long drive or to avoid nighttime interruptions is beneficial. However, this habit can lead to an overactive bladder.
Training your bladder to respond to scheduled times instead of natural urges can confuse your pelvic floor. It’s best to listen to your body’s signals and use the restroom only when necessary, even if it may be inconvenient.
5. Keeping it in
Certainly, there are situations where delaying a bathroom visit is unavoidable, such as when a public restroom isn’t accessible. Occasional delays are generally harmless. However, consistently ignoring the urge to urinate can lead to long-term issues.
Regularly suppressing the need to go can weaken your bladder and increase the risk of urinary tract infections (UTIs). This risk is heightened when the bladder isn’t emptied often enough, allowing bacteria in the urinary tract to multiply and potentially cause infections. Additionally, insufficient water intake can exacerbate this issue. It’s important to drink plenty of water and take regular bathroom breaks to maintain urinary health.