Steps to overcome Urge incontinence

Applying the  following technique which my patient’s report about 90% improvement in their symptoms when being consistent .

When you feel the urge to use the bathroom to urinate .

  1. Question yourself :”When was the last time I used the bathroom ?” If it was 30 min  ago , you have probably not formed enough urine to justify using the bathroom and the urge is  because you formed a habit.See if you can hold off for a little bit longer .The urge usually subsides .
  2. After attempting to postpone the bathroom use for as long as you can comfortably and when the urge gets  stronger , practice 5 quick contractions of the pelvic floor either sitting or standing .
  3. Proceed to the bathroom , but walk no running or hastening to the bathroom at all.If in mid walk you start to lose bladder control , stand wherever you are and perform 5 quick pelvic floor muscle contraction , and 5 deep breaths . The urge should subside adequately  to  safely reach the bathroom .

The loss of control can happen in any stage  of the journey to the toilet including even when undoing the clothes to be positioned on the toilet , at that time stop and do the 5 quick contractions and 5 deep breaths and this will not allow the pelvic floor to relax prematurely.

There may be times when you are not successful but do not give up , another chance is coming soon! . Incontinence usually is years in the making so be patient with undoing all those years .If there are no other underlying comorbidity ,this technique  I found to be very effective in retraining your bladder. Let the bladder know you are in control of the bladder and that the bladder is not in control of you. You got this .! You can start practicing as soon as you finish reading this ..