Pelvic and urinary health can feel like taboo topics, but they shouldn’t be. Conditions like overactive bladder (OAB) are surprisingly common, affecting millions of people worldwide. Yet, many in the United States remain hesitant to seek help due to fear of embarrassment or lack of awareness about available treatments.
If you’ve got questions about a recent change in bathroom habits or sudden urges to urinate, you’re far from the only one. Learning more about OAB and exploring at-home treatment options is a great place to start.
What causes an overactive bladder?
There are a lot of possible causes for overactive bladder, and the reasons vary from person to person. Frequent urination might be “normal” under certain circumstances, so it’s important to understand whether the cause is situational (e.g., drinking an extra cup of coffee) or part of a larger pattern of symptoms.
Here are some common causes of OAB:
- Pregnancy: Changes in hormones and added internal pressure on the bladder and pelvic floor muscles make expectant mothers more prone to frequent and urgent urination.
- Medications: Certain prescription drugs can act as diuretics, which can increase urinary output.
- Age: People over the age of 65 experience OAB more frequently than those younger. In general, it’s not alarming for bladder function to naturally decline with age, but new, sudden symptoms are worth discussing with a healthcare professional.
- Pelvic floor dysfunction: Weak or overactive pelvic floor muscles can prevent proper bladder control.
- Dietary substances: Substances like alcohol, caffeine, and even spicy foods can act as bladder irritants or diuretics, increasing the need to urinate.
Identifying why you’re experiencing symptoms that might concern you is critical to understanding whether you need to seek treatment. Pay attention to patterns of abnormal urinary symptoms, such as:
- Sudden, uncontrollable urges to urinate: You may feel the need to rush to the bathroom urgently without much warning.
- Frequent bathroom trips: Going more than eight times a day or waking up at least twice a night to urinate could signal OAB.
- Leakage or incontinence: Struggling to hold in urine, even for short periods, is another key indicator.
- Discomfort during urination: While pain isn’t always associated with OAB, it could point to underlying conditions like a UTI (which requires medical attention).
At-home treatment options for urinary incontinence
If these symptoms resonate with you, it’s natural to want to find relief as quickly as possible. While self-help measures can certainly improve symptoms, it’s crucial to remember they are not a replacement for professional care. Diagnosing the exact cause of your overactive bladder is the foundation for creating an effective treatment plan, especially if the underlying issue is related to pelvic floor dysfunction.
That said, many people have had success managing or reducing OAB symptoms by trying at-home treatments like the following.
Bladder training
Bladder training involves delaying urination to gradually increase your bladder’s capacity and reduce urgency. One way to do this is to set a timer or alarm for every hour or two hours throughout the day. Only go to the bathroom when the timer goes off. Throughout the week and month, increase the time between trips by 15-30 minutes to help train your body to signal urgency less often.
Bladder training requires patience and consistency but has proven effective for many OAB sufferers. Some people may find the technique to be more effective with the help of a pelvic floor therapist.
General strengthening for pelvic floor health
Regular walking and full-body strength training can support a healthy bladder. A Physical Therapist can provide more guidance for the types of strength training exercises that might be most effective for your health and symptoms.[SP1]
Pelvic floor therapy for urinary incontinence
If at-home remedies don’t provide sufficient relief, a pelvic floor physical therapist can help. These experts specialize in rehabilitating pelvic muscles to enhance bladder control, no matter what the underlying cause may be. Unlike generic exercise plans that you can find online, pelvic floor therapy is tailored to your specific needs and symptoms.
- Stretches for bladder control
- Exercises for stronger pelvic floor muscles
- Deep breathing exercises/diaphragmatic breathing
Although it might seem like exercises like Kegels would work for everyone, that’s not necessarily the case, which is why it’s important to get an evaluation and proper diagnosis before trying exercises at home that might make your symptoms worse.
Start finding relief from pelvic floor dysfunction
While it may feel intimidating to consult a specialist initially, pelvic floor therapy can provide significant long-term relief and improve your quality of life. Don’t suffer in silence, because you’re not suffering alone. Learn more about how we can help treat bladder problems for people of all walks of life by calling an Excel Rehab & Sports clinic near you or by requesting an appointment online today.