Do you go for a wee and then as soon as you walk out of the lavatory you feel you need to 'go' again, or that your bladder isn't quite empty?
You know your
body and chances are if you have either of the above symptoms you could benefit by practicing double voiding techniques. Double voiding is a technique you need to incorporate into your loo visits to ensure you completely empty your bladder every time. So after urinating simply wait a few minutes and try again to empty your bladder completely. Double voiding is a particularly useful technique for those who suffer with overactive bladder
and is a recognised overactive bladder treatment. This simple double voiding technique will help those with problems emptying the bladder.
Did you know? Left-over urine in the bladder can cause pelvic pain and urine infections
But isn't urine sterile I hear you say?
Well yes it is, however stale or old urine that remains in the bladder can then become a cause of infection. Remember that it is best to empty the bladder fully, but to do so without straining so make sure you try different bladder emptying positions until you find the one that is right for you.
Double Voiding Urine? Get the best position for bladder retraining:
- Sit on the toilet, do not hover.
- Lean forward supporting your upper body with your forearms or hands on your thighs.
- Try to get your pelvic floor muscles to relax by keeping an inward curve in your lower back, rolling your hips forward and letting your lower abdominal wall relax forward.
- Use a toilet foot stool such as the Go Better stool to raise your knees to the optimum position for better bladder emptying.
- Pressing on your stomach to produce more urine will help too.
Kegel8's favourite Double Voiding technique for urinary retention:
Maintaining a good toileting position is essential together with relaxing your pelvic floor. So what else?
- When you have emptied your bladder, stand and rotate your hips as if hula-hooping then sit back down to empty any residual urine. Left-over urine may cause pain or urine infections which is why it is so vital for you to completely empty your bladder.
- Always remember you must empty your bladder without straining.
Urinary retention and problems emptying the bladder
The bladder can hold onto urine for a number of reasons. If the pelvic floor muscles are weak the bladder may have fallen out of position or dropped down, this is called a prolapse
. In the case of a bladder falling down or prolapsing
it is known a cystocele. This can happen for a number of reasons, from birth trauma, weight gain to menopause and is commonly due to a weak pelvic floor. The muscles just can't support the pelvic organs anymore.
Pelvic floor muscles
can be strengthened within 12 weeks using the Kegel8 Ultra 20 Pelvic Toner
. This electronic muscle stimulator does all the work for you and takes the guess work out of locating the correct muscles and exercising them - even though they are weak. Exercising weak and damaged pelvic floor muscles is incredibly difficult without a Kegel8 Ultra 20 because there is little or no muscle left for you to move. This can be demoralising to say the least. However with regular use, gently and effectively Kegel8 Ultra 20 will coax the pelvic floor muscles back to strength, reviving and invigorating them. A stronger pelvic floor will mean that the pelvic floor muscles are able to support your pelvic organs including your bladder so it empties properly and help your urinary sphincter too.
If problems emptying the bladder continue and you don't feel you are benefitting from these double voiding techniques please seek advice from your GP or continence professional.