If you’re among the many women who often battle with a nagging urge to visit the loo even when your bladder isn’t full — well, you’re not alone.
Urinary Tract Infections (UTI) can cause this, so if you are noticing stinging when you pee, you should seek medical advice.
Effective home treatments for UTI include products containing potassium citrate or cranberry, but these are not suitable for everyone so please always consult a medical professional.
A weak pelvic floor can also make you feel like you need to visit the WC more often (even if you just went!) or leave you feeling like you haven’t completely emptied your bladder after going.
All in all, overactive bladder sensations can really disrupt our lives. Thankfully, just 30 days of Kegels (pelvic squeezing exercises) can make a big difference to your pelvic floor health and day to day life. Kegels can be done easily at home without any equipment needed, however some women find that electronic Kegel toning devices deliver better results and promote more consistent exercising.
What are Kegels?
People often think that ‘Kegels’ are the muscles of the pelvic floor (these are actually called the pubococcygeus or ‘PC’ muscles) – but Kegels are actually a pelvic floor exercise named after Dr. Arnold Kegel, who first described them in the 1940s as a way to help women recover after childbirth.
Kegel exercises involve the repeated contraction and relaxation of the pelvic floor muscles, which play a crucial role in bladder control. Strengthening these muscles can help manage the signals your bladder sends, potentially reducing the sensation that you need to urinate constantly. The best part? Kegels are easy to do, can be done anywhere, and cost absolutely nothing!
How Kegels Help with Overactive Bladder Urges
Overactive bladder (OAB) occurs when the muscles of your bladder contract involuntarily, creating that urgent need to urinate, even when your bladder isn’t full. This sensation can be frustrating and exhausting, not to mention inconvenient. By regularly practicing Kegel exercises, you can strengthen your pelvic floor muscles, giving you better control over your bladder and helping to calm those urgent signals.
The Impact of Constant Urges on Daily Life
Feeling like you need to pee all the time can take a serious toll on your day-to-day life. It’s not just about the physical discomfort; it’s the constant worry that comes with it. Long car journeys can become a source of stress as you fret over when and where you’ll find the next bathroom. Social outings can feel daunting if you’re constantly scouting for the nearest public loo. Even a simple shopping trip can be clouded by the anxiety of needing to dash off to the restroom at any moment. These challenges can make you feel trapped and limit your freedom, turning what should be enjoyable experiences into a source of ongoing stress.
The 30-Day Kegel Challenge: How It Works
Committing to a daily Kegel routine for 30 days could bring noticeable relief from that constant “gotta-go” feeling. Here’s a simple guide to get you started:
1. Find Your Pelvic Floor Muscles: The easiest way to locate these muscles is to try stopping your urine mid-flow. Once you’ve found them, you can do Kegels anywhere—while sitting at your desk, watching TV, or even lying in bed.
2. Begin with Short Holds: Contract your pelvic floor muscles for three seconds, then relax for three seconds. Repeat this 10 times, which completes one set. Try to do three sets a day.
3. Build Up Gradually: Over time, increase the length of each contraction to five seconds, then to ten seconds as your muscles grow stronger. Remember, consistency is key!
Staying Consistent
Sticking to a new habit isn’t always easy, but here are a few tips to help you stay on track with your Kegels. Set a daily reminder on your phone or link your Kegel routine to another regular activity, like brushing your teeth. There are even apps like Go Kegel designed to guide and remind you to do your exercises, and a wide range of intravaginal devices that use EMS technology to stimulate and tone the muscles of the pelvic floor.
EMS devices in particular can help you to make Kegels a part of your routine since they can be used whilst you watch TV or get ready for bed, and they stimulate Kegel squeezes without you having to consciously think about it. Read more about pelvic floor toning devices here.