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Best Tips For Maintaining a Healthy Bladder & Pelvic Floor

Updated: Dec 7, 2023


Our bodies are intricate systems, and each part plays a vital role in our overall well-being. One often overlooked but essential aspect of our health is the bladder. As a pelvic floor physical therapist, I have witnessed firsthand the importance of maintaining a healthy bladder. In this blog post, I'll share insights and tips on how to develop healthy bladder habits to improve your overall quality of life.

healthy bladder habits

Understanding the Pelvic Floor

Before we delve into bladder habits, let's take a moment to understand the pelvic floor. The pelvic floor is a group of muscles, ligaments, and connective tissues that provide support to the pelvic organs, including the bladder, uterus (in females), and rectum. These muscles are crucial for various functions, including controlling urination and bowel movements. If you're experiencing urgency in urinating, incontinence or leaking...this may be a sign your pelvic floor is not functioning as it should.

pelvic floor therapy for bladder


1. Stay Hydrated

Many people mistakenly believe that limiting their fluid intake can help prevent bladder issues. However, this is a common misconception. Staying properly hydrated is essential for overall health and bladder function. Dehydration can lead to concentrated urine, which can irritate the bladder and increase the risk of urinary tract infections (UTIs). Aim to drink at least 8-10 cups of water per day, but adjust based on your individual needs and activity level. Most common recommendations are drinking half of your body weight in ounces.

2. Go to the Bathroom every 2-4 Hours

Timed voiding involves creating a schedule for emptying your bladder regularly throughout the day, typically every 2-4 hours. Our bladder signals to our brain we may need to go when it reaches about half capacity. If we hold the urine longer, it allows our bladder to fill more so that we don't have to go as frequently. This can also reduce the risk of urgency or accidents.

3. Avoid "Just-In-Case" Bathroom Visits

One common mistake people make is going to the bathroom "just in case" before leaving the house or going to bed. This habit can train your bladder to become overly sensitive and may lead to increased urgency. Instead, trust your timed voiding schedule and resist the urge to empty your bladder when it's not necessary.

4. Maintain a Healthy Diet

Your diet plays a significant role in bladder health. Some foods and beverages, such as caffeine, spicy foods, artificial sweeteners, and alcohol, can irritate the bladder and lead to urgency and frequency. Limit these substances and focus on incorporating fiber-rich foods to prevent constipation, which can strain the pelvic floor muscles.

5. Practice Pelvic Floor Exercises

Pelvic floor exercises, commonly known as Kegels, are essential for maintaining bladder health. Regularly exercising these muscles can help improve bladder control, reduce urinary leakage, and enhance overall pelvic floor function. To do Kegels, contract the muscles you use to stop the flow of urine, hold for a few seconds, then release. Repeat this exercise several times a day.

6. Pay Attention to Posture

Believe it or not, your posture can affect your bladder health. Poor posture can put additional pressure on your pelvic organs and weaken your pelvic floor muscles. Practice good posture by sitting and standing up straight to alleviate unnecessary strain on your bladder and pelvic floor. If you sit for work, try to work on tilting your pelvis forward which places your pelvic floor and organs in a better position.

7. Seek Professional Guidance

If you experience persistent bladder issues or pelvic floor dysfunction, it's crucial to seek help from a qualified pelvic floor physical therapist. They can provide personalized assessments, treatment plans, and guidance on specific exercises to address your unique needs.

To conclude, maintaining a healthy bladder is a key component of overall well-being. By adopting these healthy bladder habits and seeking guidance from a pelvic floor physical therapist when needed, you can improve bladder control, reduce the risk of urinary problems, and enjoy a better quality of life. Remember that every individual is unique, so it's essential to listen to your body and make adjustments that work best for you. Your bladder will thank you for it!

If you're looking for more help with overactive bladder, urge incontinence, stress incontinence or other bladder or call 615-982-4062 today for a free consult.

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