5 Tips on How to Fully Empty Female Bladder

Bladder Function and Urinary Retention

The bladder plays a crucial role in the body's urinary system, and understanding how it functions is essential to recognizing issues that can arise, such as urinary retention.

Bladder Function

Your bladder is a muscular organ that stores urine until it’s time to go. When you need to urinate, the bladder muscles contract while the pelvic floor muscles relax, allowing urine to flow out through the urethra. For many women, maintaining strong pelvic floor muscles is key to fully emptying the bladder. Weak muscles can lead to incomplete emptying, causing discomfort and other issues.

When your bladder doesn’t empty fully, it can lead to several health problems. Stagnant urine in the bladder is a breeding ground for bacteria, increasing your risk of urinary tract infections (UTIs). UTIs are among the most common bacterial infections in women, with nearly 40% of women experiencing at least one UTI in their lifetime, states Urology Care Foundation. Incomplete bladder emptying is a significant risk factor for developing a UTI.

Over time, this can also lead to more severe infections in the kidneys. Additionally, a bladder that’s consistently not fully emptied can become overstretched and weakened, potentially causing long-term damage.

Moreover, fully emptying your bladder helps prevent incontinence, which is when urine leaks unexpectedly. If the bladder isn’t emptied, it can overflow, leading to leakage.

What is Urinary Retention?

Urinary retention means your bladder doesn’t empty completely when you urinate. It can happen suddenly (acute) or develop over time (chronic). Acute retention is a serious condition that needs immediate medical attention, while chronic retention often leads to ongoing issues like frequent urination and infections. Approximately 3 in 100,000 women may experience chronic urinary retention at some point in their lives, with the condition becoming more common with age, as noted in the Barrisford GW, Steele GS. Acute urinary retention. 

Several factors can cause urinary retention in women:

• Pelvic Organ Prolapse: When the bladder or other pelvic organs drop out of place, it can block urine flow.
• Urinary Tract Infections (UTIs): Infections can cause swelling, making it hard to fully empty the bladder.
• Lifestyle Factors: Holding in urine for too long or chronic constipation can also lead to retention.

Techniques for Fully Emptying the Bladder

Fully emptying your bladder is essential for maintaining good urinary health. Here are some practical techniques and tips to help ensure your bladder is empty each time you go to the restroom.

1. Listen to Your Body

One of the most important habits for healthy bladder function is responding to the signals your body sends. When you feel the urge to urinate, it’s crucial to go to the bathroom as soon as possible. Ignoring these signals or holding it in for too long can lead to bladder overstretching, which may weaken the muscles over time and make it more difficult to empty your bladder completely.

By responding promptly, you help maintain your bladder’s natural rhythm and prevent unnecessary strain.

2. Correct Positioning

Proper positioning on the toilet can significantly impact how well you empty your bladder. For women, it’s important to sit fully on the toilet seat, rather than hovering above it. This allows the pelvic floor muscles to relax fully, which aids in the complete emptying of the bladder.

• Leaning Slightly Forward: While sitting, lean forward slightly with your feet flat on the floor. Elevating your feet on a small stool or a stack of books can also help by positioning your knees above your hips, which further relaxes the pelvic muscles and encourages urine flow.
• Relaxation: Focus on relaxing your entire body, particularly your pelvic floor muscles, to allow for a smooth and complete void.

3. Breathing Techniques

Deep breathing can play a key role in helping you empty your bladder. When you take slow, deep breaths, it reduces internal tension, allowing your pelvic floor muscles to relax. Try inhaling deeply through your nose, allowing your abdomen to expand, and then exhaling slowly through your mouth. Repeat this a few times to help your body relax and improve bladder emptying.

4. Double Voiding

Double voiding is a simple technique that can help ensure your bladder is fully emptied. After you finish urinating, stand up for a few seconds, then sit back down and try to urinate again. This technique works by repositioning the bladder slightly, which can help release any remaining urine. It’s especially useful if you often feel like your bladder isn’t completely empty after the first attempt.

5. Avoiding the Rush

Take your time when you’re in the restroom. Rushing through the process can lead to incomplete emptying of the bladder. While it’s important to ensure you don’t spend too much time on the toilet (as this can signal to your bladder that it needs to empty more frequently), you should also avoid cutting the process short. Ensure that you’ve fully finished before leaving the restroom to prevent issues like urinary retention or frequent urges to urinate shortly after.

Good Bladder Habits to Maintain Bladder Health

Maintaining healthy bladder habits is key to preventing urinary issues and ensuring your bladder functions optimally. Here are some essential habits to incorporate into your daily routine.

Hydration

Staying well-hydrated is one of the most important aspects of bladder health. Drinking plenty of water throughout the day helps dilute urine, making it less irritating to the bladder. It also promotes regular urination, which helps flush out bacteria and reduces the risk of urinary tract infections (UTIs).

Interesting Fact: In a controlled trial, women who drank an extra 1.5 liters of water daily had 48% fewer repeat bladder infections compared to those who drank their usual amount, claims Dr. Yair Lotan, Professor of Urology at UT Southwestern.

Aim to drink at least 6-8 glasses of water per day, but adjust this based on your activity level, climate, and individual needs. Remember, if you’re dehydrated, your urine becomes more concentrated, which can irritate the bladder and increase the risk of infections.

Dietary Considerations

What you eat and drink can have a significant impact on your bladder health:

• Avoid Bladder Irritants: Certain foods and drinks can irritate the bladder, leading to increased frequency and urgency. Common irritants include caffeine, alcohol, spicy foods, and carbonated beverages. Limiting these in your diet can help keep your bladder calm and reduce the risk of overactivity.
• High-Fiber Diet: Constipation can put pressure on the bladder, making it harder to empty completely. Eating a diet rich in fiber from fruits, vegetables, and whole grains helps maintain regular bowel movements, reducing this pressure and supporting healthy bladder function.

Pelvic Floor Exercises

Pelvic floor exercises, commonly known as Kegel exercises, are essential for maintaining strong muscles that support your bladder and other pelvic organs. These exercises involve tightening and relaxing the muscles that control urination. Regular practice can improve bladder control, reduce the risk of incontinence, and help you fully empty your bladder.

To perform a Kegel exercise:

• Tighten your pelvic floor muscles (as if you’re trying to stop the flow of urine).
• Hold the contraction for a few seconds, then relax.
• Repeat this 10-15 times, several times a day.

Consistent practice can lead to noticeable improvements in bladder control and function.

When to Seek Medical Advice

Understanding when to seek medical advice is crucial for addressing bladder issues before they lead to more serious health problems. Here are some signs that indicate it’s time to consult a healthcare professional.

Signs You Shouldn’t Ignore:

• Persistent Urinary Retention: If you consistently feel that your bladder isn’t emptying completely, it could be a sign of an underlying condition, such as a pelvic organ prolapse or an enlarged prostate.
• Pain During Urination: Experiencing pain or a burning sensation when you urinate may indicate a urinary tract infection (UTI) or other issues that require medical attention.
• Noticeable Changes in Urinary Patterns: A sudden increase in frequency, urgency, or difficulty urinating could signal a problem that needs to be addressed by a doctor. Other symptoms like blood in the urine or a constant feeling of needing to urinate, even after going, should also be evaluated.

If you experience any of these symptoms, it’s important to seek medical advice to determine the cause and receive appropriate treatment. You can also try using Symptom Checker to identify your condition but remember to consult with a healthcare professional for a proper diagnosis.