Double Voiding: What It Is And Why It's Important For Your Bladder Health

Do you struggle with leaks, frequent urination, or constant health complications like urinary tract infections? You're not alone. In fact, there are plenty of other women who struggle with the exact same thing.

The question is: How do you fix it?

As with any symptom, the best way to fix a health concern is to seek advice from a licensed healthcare professional such as your GP or a specialist doctor.

However, there is a simple lifestyle tip which many find helpful and that’s the double voiding technique. This simple method can be helpful for some to improve their bladder health and it may even help with urge incontinence.

What Is Double Voiding?

Double voiding is a simple (yet super effective) technique that ensures your bladder is completely empty. Usually, it means staying on the toilet for a bit longer and making a conscious effort to pee more than once during a single visit to the loo. Essentially, it's about giving yourself extra time (around 20 to 30 seconds) to fully empty your bladder.

This technique is particularly beneficial for people who have been diagnosed with urinary retention, overactive bladder or pelvic organ prolapse but you should always check with your GP or urologist to ensure it is a suitable technique for you. Your doctor may offer you a voiding ultrasound scan which can show if you are retaining urine in your bladder after you pee.

When you first sit on the loo, you may empty your bladder partially but still have some urine that stays behind. To help eliminate this issue, you can try double voiding by waiting a few seconds more after your initial pee and then trying to push any leftover urine out.

Why some urine might stay in your bladder

A few factors can contribute to pee staying behind in your bladder - even when you think you've emptied it fully. Some of these factors include:

• You're not relaxed: If your bladder sphincter muscles aren't completely relaxed, it can be tricky to pass urine all in one go. The bladder sphincter muscle is a circular muscle that controls the release of urine from the bladder by opening and closing the urethra (the tube you pee from). In fact, relaxation of the sphincter muscle is essential to allow it to contract all the way and push all of the pee out.

• Bladder positioning: Sometimes, sitting in an awkward position or not leaning slightly forward can affect how well your bladder empties. It may come as a surprise, but the position of your body matters when it comes to emptying your bladder fully.

• Tension in your pelvic floor muscles: If your pelvic floor muscles are tense, they can prevent your bladder from emptying. These muscles usually support your bladder, but can just as easily work against it when they're not fully relaxed. If too tight, they could definitely contribute to your toilet troubles.

• Bladder capacity: Over time, your bladder can become less efficient at emptying due to factors such as changes in muscle tone or menopause. These changes may also contribute to conditions like overactive bladder.

• Frequency and urgency: When dealing with an overactive bladder or incontinence you may experience increased frequency and urgency to urinate. In such cases, not allowing enough time to fully empty the bladder can lead to incomplete emptying, resulting in a small of residual urine being left behind.

Why Is Double Voiding Important?

Double voiding can play a huge role in promoting better bladder health, especially if you struggle with incomplete bladder emptying. Here's why it's so important:

Reduces the risk of urinary incontinence

When you don't empty your bladder completely, it can lead to more frequent trips to the loo. Double voiding helps reduce this by ensuring your bladder is fully emptied with each visit. As a result, it lessens the feeling of needing to pee again shortly after you've just been, which can be more than a little frustrating.

By fully emptying your bladder, you're also less likely to experience urge incontinence. This condition can cause a sudden, intense urge to pee, followed by involuntary leakage. But, with double voiding, there will be less urine in your bladder, reducing the chance of an urgent need to urinate and potentially lowering the risk of leakage. So, you can feel more in control - and more comfortable - throughout the day.

Prevents health issues

Leaving urine in your bladder for long periods can lead to complications over time. However, the most important thing to watch out for is the increased risk of urinary tract infections (UTIs). When urine stays behind in your bladder, it creates a breeding ground for bacteria. In turn, it leads to infections that cause discomfort and pain.

If your bladder isn't emptied properly, it may become over distended and lose its ability to contract effectively. This can make it increasingly difficult to empty your bladder completely in the future, leading to a vicious cycle of incomplete bladder emptying and more bladder issues.

Using The Double Voiding Technique

So, how exactly do you practice the double voiding technique? Luckily, it's quite simple, and involves a few easy steps:

1. Sit comfortably on the toilet and lean forward slightly. Sit fully on the toilet, without rushing yourself or hovering. You should be both relaxed and supported by the toilet seat. Then, lean forward at the waist. This position will help align your bladder so that it empties properly.

2. Relax your muscles. As you begin to pee, try to relax and let the flow come naturally. Try not to strain or force the flow. Instead, focus on emptying your bladder and letting the urine pass naturally without any interruption.

3. Stay on the loo and wait 20 to 30 seconds before trying to pee again. Once you've finished, it's not a race to stand up. Rather, wait for a few seconds to give your body the chance to reset. Then, try to pee again. This short pause can help release any extra urine left behind in your bladder.

4. Use gentle movements to help you empty your bladder. If you feel there is still some pee left, try to release it by sitting more forward. You can also try rocking side to side or sitting up a little straighter. In some cases, you may find it helpful to stand up and walk around a little before trying again.

Remember, this technique doesn't require any pressure or straining. It's about being patient and allowing your body the time it needs to empty your bladder.

Other Bladder Emptying Techniques

If emptying your bladder is still a little tricky, there are other methods you can try. Of course, you can use the sound of running water to help stimulate your bladder, or you can use the Credé manoeuvre.

This technique is similar to the standard double voiding method. However, it involves some additional pressure. Here's how to do it:

1. Just like with double voiding, sit slightly forward on the toilet.

2. Take both your hands and place them just above your pubic bone or your lower abdomen. They should be just below your belly button.

3. Using your hands, apply gentle but steady pressure. Press inward towards your stomach without pressing too hard. You shouldn't cause yourself any discomfort. The pressure will help the bladder contract and release any trapped urine.

4. As you start to pee, keep pressing. You should continue to apply the pressure even after you have peed and hold it there for a few seconds. Similar to double voiding, wait around 30 seconds and then try to urinate again - all while maintaining pressure.

Important considerations for Double Voiding

There are some important considerations when it comes to double voiding. It is best to ensure you do not strain your pelvic floor when double voiding and this means ensuring you do not strain or push excessively when peeing. Some people may also experience anxiety or stress about whether they are completely emptying, if you feel you are experiencing this it is a good idea to discuss with your doctor.

FAQs

What can I drink to help empty my bladder?

One of the most important parts of maintaining a healthy bladder is ensuring you're properly hydrated. What you drink can also have an impact on how well your bladder empties. The best fluids to drink for this include:

• Water

• Herbal teas (particularly non-caffeinated)

Additionally, try to avoid bladder irritants like caffeine, acidic drinks, sugary drinks or alcohol. These drinks can potentially make your bladder troubles worse.

Can double voiding help with nighttime leaks?

If you're struggling with nighttime leaks (also known as night-time incontinence), it may be a good idea to double void before bed. Since this helps your bladder to empty as much as possible before bed, it may decrease the likelihood of experiencing leaks and nighttime trips to the bathroom.

Just remember that if you are struggling with this problem, it's best to schedule a visit with your GP. They can help diagnose the root cause of the condition and provide a treatment or management plan to give you a better night's sleep.

Final Thoughts

With a little bit of practice, double voiding can easily become a part of your daily bathroom routine. While it may take some getting used to, practice makes perfect, and your bladder is sure to thank you for the hard work you're putting in.