Urinary urgency

Do you ever find yourself rushing to the bathroom with little warning — only to realise you didn’t need to go after all, or worse, you didn’t quite make it
in time? You’re not alone.

This condition is called urinary urgency, and it affects millions of people, especially women and older adults.

Urinary urgency is a strong, sudden urge to urinate that can be hard to control. You may feel like you have to rush to the toilet, and sometimes you may
not make it in time; this is called urinary urgency incontinence.

How Can Physiotherapy Help?

Physiotherapy is a safe and effective way of helping to improve this issue by using exercise, education, and bladder training. Many people see big
improvements without needing surgery or medication as a result of physiotherapy input. Most people see improvement in 6–8 weeks if they stay
consistent with their program. Some feel better even sooner.

1. Bladder Training

• Teaches your bladder to be able to hold more urine before you go, aiming to cut out those “just in case” voids.
• You’ll gradually increase the time between toilet visits, aiming for the average of 6-8 times per day.
• We may ask you to complete a bladder diary to help track your progress.

2. Distraction techniques

When you feel a sudden urge to urinate:

• Stop and squeeze your pelvic floor muscles (as if you are stopping urine mid-flow).
• Take slow deep breaths into your tummy to calm your nervous system.
• Stay still, distract your mind by counting backwards from 100 for example.
• Wait until the urge passes before going to the toilet.

3. Pelvic Floor Muscle Exercises

The pelvic floor muscles act like a hammock at the base of your pelvis. These muscles support your bladder and help control leaks. If you are
struggling with urgency, then it can be helpful to get an internal examination with your women’s health physiotherapist to assess YOUR pelvic floor
and to be able to give a more specific exercise program, but the following is a good starting point:

• Squeeze the muscles as if you are trying to stop urine or hold in wind.
• Hold this for 5–10 seconds, then relax.
• Do 3 sets of 10 reps per day.

Your physiotherapist will teach you the correct technique.

4. Lifestyle Tips

• Drink enough clear fluids, aim for 1.5 – 2ltrs of water per day.
• Avoid, or keep to a minimum, bladder irritants such as tea, coffee, fizzy drinks and alcohol.
• Manage constipation – it can make urgency worse.
• Maintain a healthy weight.

Urinary urgency is common, and you’re not alone. With the right exercises and habits, you can take control of your bladder and feel confident again.