The Bladder Retraining Technique continued...
Delay urination. When you feel the urge to urinate, hold it for another five minutes or so. Then gradually increase the amount of time by 10 minutes, until you can last for at least three to four hours without having to go to the bathroom. If you're feeling a strong need to go, try distracting yourself by counting backwards from 100 to one or practicing relaxation techniques such as deep breathing. When you just can't hold it any longer, use the bathroom, but go again at your next scheduled void time to stay on your bladder retraining schedule.
Kegel exercises. Kegel exercises strengthen the muscles you use to start and stop the flow of urine. Research finds that combining pelvic floor exercises with other bladder retraining techniques is very effective for treating incontinence in women. To do a Kegel, squeeze the muscles you normally use to stop the flow of urine. Hold the contraction for five seconds, and then relax for five seconds. Gradually increase to 10-second contractions with 10 seconds of rest in between. Work up to doing three sets of 10 contractions each day.
Women who can't find the right muscles to squeeze during a Kegel can either insert a finger into the vagina to feel the muscles contract or ask a doctor about trying biofeedback. During biofeedback, the doctor either inserts a small probe into the vagina or places electrodes on the skin outside of the vagina or anus. The probe or electrodes sends a display of your pelvic floor muscle contractions to a video monitor. Watching the contractions can help you learn when you are doing them correctly.
To improve your success with bladder retraining, you can also try these tips:
- Limit beverages that increase urination, including caffeinated drinks like sodas, coffee, and tea.
- Drink less fluid before bedtime.
- Go to the bathroom before you go to bed at night, and as soon as you get up in the morning.
Continue to keep a diary while you are doing your bladder control training. Go over the diary with your doctor at regular intervals to make sure you're on track.