4 Common Urination Mistakes That Can Harm Your Pelvic Floor
Your bladder and pelvic floor are vital for healthy urinary function, but every day habits can take a toll on them. While bathroom breaks might not be at the top of your mind, being mindful of how you urinate can have a significant impact on your pelvic health in the long run.
Let’s explore some common mistakes people make and how they can subtly damage your pelvic floor muscles.
What is the Pelvic Floor?
Think of your pelvic floor as a supportive sling or hammock of muscles that span the base of your pelvis. These muscles hold your pelvic organs in place (bladder, uterus, rectum) and help you control urination and bowel movements. A healthy pelvic floor also plays a role in sexual function.
Mistake #1: Holding It In
We all know that feeling – you’re out and about, and there’s no bathroom in sight. It can be tempting to hold your urine until a more convenient time. However, routinely ignoring the urge to go can weaken your pelvic floor and put your bladder at risk.
- Weakened pelvic floor muscles: When you hold urine, your pelvic floor muscles work overtime to keep everything in. Over time, this strains the muscles, making them less effective at controlling your urinary flow.
- An overstretched bladder: Your bladder is a muscular organ, but it can become overstretched if you routinely hold in too much urine. This can reduce your ability to sense when your bladder is full and even prevent it from emptying completely.
- Increased UTI risk: Not fully emptying your bladder can leave residual urine, creating an ideal environment for bacteria to flourish, leading to urinary tract infections (UTIs).
Mistake #2: Not Emptying Your Bladder Completely
Rushing to the bathroom and quickly relieving yourself might seem efficient, but it’s a bad habit for your pelvic floor. Not spending enough time fully emptying your bladder has similar consequences to holding it in.
- Strains your pelvic floor: Rushing tenses up pelvic floor muscles, making them work harder and less efficiently.
- Residual urine: Leaves a potential breeding ground for bacteria and UTI risk.
- Bladder problems: Over time, chronic incomplete emptying can lead to bladder issues like overactive bladder (OAB)
Mistake #3: Pushing or Straining
Feeling like you need to push or strain to empty your bladder or have a bowel movement is a sign of improper bathroom habits. Your pelvic floor muscles are designed to relax for optimal elimination; forcing it puts unnecessary pressure on them.
- Weakening of the muscles: Pushing or straining damages and weakens delicate pelvic floor muscles over time.
- Pelvic organ prolapse: In severe cases, excessive straining can contribute to pelvic organ prolapse, where one or more pelvic organs drop from their normal position.
- Hemorrhoids and constipation: Straining worsens these issues that are often related to pelvic floor dysfunction.
Mistake #4: The “Just In Case” Pee
We’ve all done it – peeing before heading out the door “just in case.” However, frequent trips to the bathroom when you don’t truly need to go can confuse your bladder.
- Shrinking bladder capacity: Over time, your bladder can “shrink” and adjust to emptying more frequently at smaller volumes. This leads to the urge to urinate more often, even if your bladder isn’t full.
- Disrupted bladder signals: This habit can cause your bladder to send urgent signals to your brain at the wrong times.
How to Protect Your Pelvic Floor During Urination
The good news is there are simple steps you can take to change your bathroom habits and support your pelvic floor:
- Relax and take your time: Sit comfortably, with your feet supported, and allow your pelvic floor muscles to relax fully. Avoid hovering over the toilet seat, as this tenses your pelvic floor.
- Practice proper breathing: Deep, belly breathing helps engage the diaphragm and aids in relaxing your pelvic floor. Avoid holding your breath while urinating.
- Avoid distractions: Put your phone down and focus on the task. Multitasking makes it harder to fully relax your pelvic floor muscles.
- Double-voiding: Try going to the bathroom twice within a few minutes to help ensure your bladder is fully empty.
- Manage constipation: Straining during bowel movements strains the pelvic floor. Eating a fiber-rich diet, staying hydrated, and regular exercise can help promote healthy bowel movements.
Additional Tips for Optimal Pelvic Health
- Kegel exercises: These simple exercises strengthen the pelvic floor muscles. It’s essential to do them correctly. If unsure, consult a doctor or a pelvic floor physical therapist for guidance.
- Maintain a healthy weight: Extra weight adds pressure to your pelvic area.
- Avoid bladder irritants: Limit your intake of caffeine, alcohol, and acidic foods, which can irritate the bladder lining and worsen urinary symptoms.
- Don’t Smoke: Smoking is a major risk factor for pelvic floor problems and weakens the muscles.
When to Seek Professional Help
While these tips can improve bladder control and reduce your risk of pelvic floor disorders, if you already experience the following symptoms, it’s wise to consult a healthcare professional:
- Difficulty emptying your bladder
- Leaking urine when you cough, laugh, or exercise (stress incontinence)
- Sudden and urgent need to urinate (urge incontinence)
- Frequent urination
- Pain or discomfort in the pelvic region
Frequently Asked Questions
Q: Are pelvic floor problems more common in women? A: Yes, pelvic floor problems like urinary incontinence and prolapse are more common in women, often due to pregnancy, childbirth, and hormonal changes like menopause. However, men can also experience pelvic floor dysfunction.
Q: Does squatting to pee harm the pelvic floor? A: Squatting to pee can sometimes help to relax pelvic floor muscles and allow for more complete bladder emptying. But it’s not necessarily better than sitting on a toilet for everyone.
Q: How long does it take to strengthen the pelvic floor? A: Strengthening your pelvic floor muscles takes time and consistency. Most people see improvements within a few weeks or months of regular Kegel exercises, but it’s an ongoing process to maintain pelvic floor health.
The Bottom Line
Your pelvic floor might not get much attention, but it plays a significant role in your urinary health and overall well-being. Seemingly minor “bathroom mistakes” can add up over time. Making simple adjustments to your daily habits and being mindful of your bladder health can greatly reduce your risk of pelvic floor problems.
