The pelvic floor muscles support the uterus, bladder, small intestine, and rectum. [4] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Kegels work by forcing you to relax and contract your pelvic floor muscles. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Kegels may work for anyone to help prevent urinary incontinence, especially during pregnancy. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you have severe urinary leakage when you sneeze, cough, or laugh due to weakened pelvic floor muscles, Kegel exercises may be less effective. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
The easiest way to find your pelvic muscles is by stopping urination midstream. If you successfully stop the flow of urine, you’ve identified your pelvic floor muscles. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source [10] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. It may take you a couple of days to identify your pelvic muscles, but just keep trying and don’t get discouraged. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Don’t use Kegels to start or stop your urine stream. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source This can weaken your pelvic floor muscles, cause further incontinence, and may increase your risk of a urinary tract infection. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Make sure to lie on your back only after you’ve completely emptied your bladder. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Pretend that you’re pulling your pubic bone toward your tailbone. While you won’t actually move either of these bones, you will engage your pelvic floor muscles in the process. [18] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. Try four or five sets of Kegel exercises. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Eventually work up to contracting your pelvic floor muscles for 10 seconds and then relaxing them for 10 seconds. [20] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Don’t hold your breath when you are contracting your muscles. Allow your breath to flow naturally. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Work up to at least three sets of 10 repetitions a day. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source [26] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020.
Start bladder training by holding off using the bathroom for five to 10 minutes after the urge to urinate strikes. [29] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Your goal should be to increase the time between bathroom trips to two to four hours. [30] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
The most effective way to “double void” is to empty your bladder and then waiting a few minutes and trying to urinate again. [31] X Research source
Use the bathroom every two to four hours depending on how often you usually go and how much you drink. The more you drink, the more often you may need to use the bathroom. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Men should aim to drink about 13 8-ounce cups (3 liters) of fluid per day and women should drink about nine 8-ounce cups (2. 2 litres). [35] X Research source A good way to determine if you are properly hydrated is if your urine is a light yellow color in the toilet. [36] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source
Reduce your intake of coffee, caffeinated teas, sodas, and milk[38] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try and eat less acidic foods such as tomatoes, citrus fruits, and nuts. [39] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Eating too many salty foods may require you to drink and urinate more often. [40] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Limit how much protein you eat because it requires the body to excrete certain by-products in your urine, making you have to go more frequently. [41] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Never discontinue prescribed medication without consulting your doctor first.
Frequent urination is defined as needing to use the bathroom more often than you normally do. [44] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Frequently urination can happen during the day or at night. [45] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Frequent urination can affect your general health, well-being, as well as your ability to work and sleep. [46] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
See your doctor if you frequent urination and/ or incontinence has no apparent cause, including drinking more liquids, alcohol, or caffeine. [48] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you have any of the following signs, it’s also important to see your doctor: blood in your urine, red or dark brown urine, painful urination, pain in your side, difficulty urinating or emptying your bladder, an overwhelming urge to use the bathroom, and loss of bladder control. [49] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep a log of when you go to the bathroom. A precise diary, which need not cover a great span of time, may help your doctor understand your problem.
