How to Train Your Bladder to Empty Completely

Have you ever had the frustrating feeling of still needing to pee right after using the toilet? If this sounds familiar, you might not be emptying your bladder completely. While occasional feelings like this can occur, persistent symptoms warrant medical attention.

From kidney stones to UTIs and even pelvic floor muscle dysfunction, there are plenty of potential reasons for incomplete bladder emptying, also known as urinary retention.

Here at Jude, we're dedicated to helping women understand and improve their bladder health. In this article, we'll explore the potential causes of urinary retention and share methods that may help you support your bladder in emptying completely.

The Importance of Emptying Your Bladder Properly

Ideally, you should pee several times throughout the day, and each time, your bladder should empty completely or nearly completely.

The biggest reason for emptying your bladder properly is to prevent urinary tract infections. These happen when bacteria build up in your urinary system. When you empty your bladder fully, you flush out stagnant urine and lower your risk of developing an infection.

If urine sits in your bladder for too long, it can also crystallise and form painful stones. By emptying your bladder regularly and completely, you're helping to keep your kidneys and bladder healthy and stone-free.

Taking a Closer Look at Urinary Retention: Symptoms, Causes, and Types

Urinary retention is a condition that makes it difficult to partially or completely empty your bladder. Learning more about the symptoms, causes, and types can help you identify if this is what you're experiencing and prompt you to seek appropriate medical advice, , so let's take a closer look.

Symptoms

Urinary retention symptoms can range from mild to complex, and may include:

• Pain or discomfort in the lower abdomen

• Inability to fully empty your bladder

• Having to strain to urinate

• Urinary incontinence (sometimes overflow incontinence)

• Slow or weak urine stream

• Frequent urination

• Needing to urinate immediately after peeing

• An almost constant feeling of fullness in the lower abdomen

Causes

There are quite a few reasons why your bladder might not be emptying properly:

• Urinary tract infections

• Neurological disorders like multiple sclerosis or spinal cord injury

• Blockage in the urinary tract (such as kidney stones, prostate enlargement in men, severe pelvic organ prolapse in women or scar tissue)

• Certain medications (always discuss with your doctor before stopping any prescribed medication)

• Bladder infection (cystitis related to UTI)

• Pelvic organ prolapse

• Underactive or poorly coordinated bladder muscles

• Constipation

• Complex bladder dysfunction, which may include features of overactive bladder alongside emptying difficulty

Different types of urinary retention

There are two main types of urinary retention:

• Chronic urinary retention: You've been experiencing symptoms for a while, and they have slowly gotten worse over time.

• Acute urinary retention: Your symptoms have appeared suddenly, and you may be unable to pass any urine at all. This is a medical emergency requiring immediate attention. Symptoms are usually quite severe from the moment they appear. This condition is more common in men, but it also affects women.

Potential complications

If left untreated, your urinary retention symptoms could lead to other complications such as urinary incontinence, an overstretched and damaged bladder, anxiety, and even kidney damage. Over time, the condition can also promote bladder muscle instability, which is why it's so important to see a doctor as soon as you notice symptoms.

Diagnosis

To get diagnosed, make an appointment with your doctor. This is the crucial first step. If you are experiencing acute urinary retention, which is a medical emergency, then consider calling an ambulance or attending A&E. They'll ask about your symptoms and medical history, do a physical exam, and collect a urine sample. Sometimes you might need additional tests like a post-void residual urine test (often via ultrasound) or a cystoscopy( looking inside the bladder with a camera).

Training Your Bladder to Empty Completely

While treating the underlying causes is the most important aspect of managing retention, you can also focus on techniques to support your bladder to empty completely with these practical techniques:

Understand Your Pelvic Floor Muscles

In some cases, urinary retention can be related to pelvic floor muscle dysfunction - this may involve weakness, but sometimes involves muscles that are too tight or don’t relax properly during urination. Pelvic floor exercises should ideally be guided by an assessment by a specialist pelvic floor physiotherapist to determine if strengthening, relaxation, or coordination training is needed.

Kegel exercises: If appropriate for you, these exercises involve contracting and relaxing the pelvic floor muscles at timed intervals. Try contracting for five seconds, then relaxing for five seconds, and repeat several times. Learning to fully relax these muscles after a contraction can be just as important, especially for voiding.

You can perform appropriate exercises as guided by a healthcare professional or in the comfort of your own home using reliable online resources or apps if recommended by your provider.

Don't strain when you pee

When your bladder is healthy, your pelvic floor muscles should naturally relax when you sit on the toilet. However, when you have urinary retention, you may feel as if you have to strain to get the urine out.

Straining puts additional pressure on your pelvic floor, which can worsen pelvic organ prolapse or other urinary problems, so don't push too hard next time you're peeing. Focus on relaxation.

Get the right balance on the toilet

Try to limit the excessive time you spend on the toilet straining. Rushing can also be counterproductive. Give yourself enough time to pee properly and comfortably, allowing the bladder to empty at its own pace.

Avoid hovering above the toilet seat

If you're worried about germy toilet seats, consider carrying wipes instead of hovering over the seat, as this tense position makes it difficult for pelvic floor muscles to relax fully, potentially making it harder to empty your bladder completely. . Rather, you should try to sit down comfortably on the toilet so that your pelvic floor and thigh muscles can completely relax.

You may also want to elevate your feet slightly (using a stool) and lean forward with a straight back to ensure your urine stream flows down directly into the toilet. The position optimises the bladder neck angle.

Double voiding

Once you think you are done peeing, try relaxing for a moment, shift position slightly (e.g lean forward or stand up briefly and sit back down), then try to gently initiate voiding again without straining before leaving the bathroom. You can do this by focusing on relaxing your pelvic floor and abdomen again(not pushing!) to see if more urine comes out.

While it may be challenging at first, double voiding helps to get out as much urine as possible, which is helpful if you are experiencing retention.

Use relaxation techniques

Helping your pelvic floor muscles relax can ensure a steadier stream of urine and complete emptying of your bladder. You could try running the tap, gently tapping over the bladder, stroking the lower back, deep breathing or humming/whistling. While the evidence for some specific ”tricks” is limited, the principle of relaxation is key. Experiment with a few different relaxation techniques to find what works best for you. It also helps if you are comfortable and have complete privacy when peeing.

Maintaining a Healthy Bladder

While the behavioural techniques can help address existing problems, these daily habits can help reduce your urinary retention symptoms and prevent you from developing any further bladder issues.

Drink enough water

It's usually recommended to drink enough fluid so that your urine is typically pale yellow (often around 1.5-2.5 litres per day, depending on your age, location, and activity levels). A constant need to pee may deter you from drinking enough water, but staying hydrated is essential for your bladder health and to prevent concentrated urine, which can be irritating.

Eat a healthy diet

A balanced diet rich in fruits, vegetables, and whole grains supports overall health, including urinary function. Focus on fibre-rich foods like berries, sweet potatoes, nuts, bananas, carrots, broccoli, and kale to help prevent constipation (see below).

Maintain healthy bowel movements

Did you know that constipation is one of the most common causes or contributing factors of bladder control issues? A hard stool in your lower intestine can put excess pressure on your bladder, and potentially obstruct outflow, resulting in increased urinary frequency and/or incomplete emptying. Maintain healthy bowel movements by eating a fibre-rich diet, getting plenty of exercise, ensuring adequate fluid intake, and addressing any bowel issues as soon as you notice them.

Avoid bladder irritants

Certain foods and drinks can irritate your bladder lining, often worsening your symptoms of urgency and frequency, though their direct link to retention itself is less clear. If you suffer from bladder sensitivity, you might find it helpful to stay away from common irritants like carbonated beverages, energy drinks, spicy foods, tea, coffee, alcohol, and artificial sweeteners. Keeping a bladder diary can help identify personal triggers.

FAQs

How do I know if I've emptied my bladder completely?

If you've emptied your bladder completely, the urge to urinate should be absent when you're finished. You should not feel the need to pee again shortly after, unless you’ve drunk a large volume. If you still feel the urge to pee or experience dribbling, need to go again very soon, or have a sensation of persistent fullness, you might have urinary retention. A medical assessment, including a post-void urine test, is the most reliable way to know. Especially since overactive bladder can sometimes have similar symptoms.

Why do I have weak pelvic floor muscles?

Weak pelvic floor muscles are typically caused by:

• The natural ageing process

• Pregnancy and childbirth

• Inactivity or improper exercise technique

• Obesity

• Chronic coughing or straining( e.g. constipation)

• Hormonal changes (e.g. menopause)

• Trauma or injury (including surgery)

• Diabetes (neuropathy can affect muscle function)

When should I see a doctor about my incomplete bladder emptying?

You should make an appointment to see your general practitioner as soon as you notice the uncomfortable symptoms of urinary retention. They will be able to properly diagnose your condition, determine the cause, and come up with an effective treatment strategy. If you have been experiencing acute retention i.e. not passing urine for many hours, this can be a medical emergency and so you should call 111, 999 or attend A&E as soon as possible.

What type of medications can cause urinary retention?

Medications that may contribute to bladder problems like urinary retention include antipsychotics, some medications for lowering blood pressure, antihistamines, decongestants, opioids and muscle relaxants. However, never stop prescribed medication without consulting your doctor.

How to treat urinary retention?

The best treatment plan for your incomplete bladder emptying will depend entirely on the underlying cause. Treatment may involve addressing the cause (e.g. treating a UTI, adjusting medication, managing prolapse, or constipation), pelvic floor physiotherapy, behavioural strategies like those discussed, medication to help bladder emptying or reduce obstruction (more common in men), or in some cases, procedures like intermittent self-catheterisation or surgery.

Final Thoughts

Over time, significant incomplete bladder emptying can affect both your physical and mental health, as well as your social life, which is why it's so important to be aware of the early warning signs. If you have any persistent urinary retention symptoms, it's best to address them as soon as possible by seeking medical advice.

Here at Jude, we are passionate about sparking conversations about women's health issues, focusing on conditions involving bladder function. If you check out our online blog, you'll see that we have dozens of informative articles just like this one. Additionally, we have a range of incontinence products, including leak-proof undies and specialised incontinence pads that offer practical solutions for managing leakage, which can sometimes occur alongside retention..

With appropriate diagnosis and management, don't let urinary retention hold you back from living a happy, active, and fulfilling life. Remember, bladder health is an important part of your overall well-being, and it's never too late to make positive changes under the guidance of healthcare professionals.