How can someone begin a bladder training program?

Donna Hill Howes, RN
Family Medicine
Bladder training involves sticking to a proper bathroom schedule. It may take six to eight weeks for any results to appear. You first need to figure out how often you normally urinate. Then you should try not to go between these scheduled times and perhaps try to stretch out the times between bathroom trips. The biggest part of bladder training is learning ways to control your urges. Some ways are:

- Stay still, as this makes it easier to control urges
- Quickly squeeze your pelvic floor muscles a few times, without fully relaxing in between squeezes.
- Relax the rest of your body and take deep breaths
- Concentrate on suppressing the urges
- When the urges are gone, walk to the bathroom at a normal pace. Continue squeezing your pelvic floor muscles while you walk.