9 Peeing Mistakes That Can Damage Your Pelvic Floor

Maintaining good pelvic health is crucial for overall well-being, and one of the most overlooked aspects of this is how we urinate. Mistakes in our peeing habits can lead to a range of pelvic health issues, including bladder dysfunction, urinary tract infections (UTIs), and pelvic floor disorders. Here are nine common mistakes that can harm your pelvic health and what you can do to avoid them.

1. Holding It In Too Long

Why It's Harmful: Holding your urine for extended periods can stretch and weaken the bladder muscles. This can lead to urinary retention, increased risk of UTIs, and, in severe cases, kidney damage.

What to Do Instead: Listen to your body’s signals and try to urinate every three to four hours. If you feel the urge to go, don’t delay it unnecessarily. This helps maintain a healthy bladder function and reduces the risk of infections.

2. Pushing or Straining to Pee

Why It's Harmful: Straining to urinate can put undue pressure on your pelvic floor muscles and the bladder, potentially leading to pelvic organ prolapse or bladder dysfunction.

What to Do Instead: Relax and give your body time to naturally release urine. Sit comfortably on the toilet, breathe deeply, and avoid rushing. Sometimes, leaning forward slightly can help align the bladder for easier urination.

3. Not Emptying Your Bladder Completely

Why It's Harmful: Incomplete bladder emptying can lead to urinary stasis, where urine remains in the bladder, providing a breeding ground for bacteria and increasing the risk of UTIs.

What to Do Instead: Take your time to fully empty your bladder. After you think you’ve finished, try waiting a few seconds and then attempt to urinate again (double voiding). This can help ensure your bladder is fully emptied.

4. Going "Just in Case"

Why It's Harmful: Urinating without the actual need can train your bladder to signal the urge to urinate even when it's not full, leading to increased frequency and potentially overactive bladder syndrome.

What to Do Instead: Only go to the bathroom when you genuinely feel the need to urinate. Avoid creating a habit of frequent, unnecessary trips to the toilet.

5. Using the Bathroom in a Hurry

Why It's Harmful: Rushing through urination can prevent complete bladder emptying and increase the risk of urinary retention and infections.

What to Do Instead: Allow yourself sufficient time to relax and fully empty your bladder. Creating a calm environment and not feeling pressured to rush can improve your urination habits.

6. Ignoring Pelvic Floor Exercises

Why It's Harmful: Neglecting pelvic floor exercises can lead to weakened pelvic floor muscles, which support the bladder, uterus, and bowel. Weak muscles can result in incontinence and other pelvic health issues.

What to Do Instead: Regularly perform pelvic floor exercises, such as Kegels, to strengthen these muscles. Squeeze the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. Repeat several times a day.

7. Using Scented Products in the Genital Area

Why It's Harmful: Scented soaps, sprays, and wipes can irritate the sensitive skin around the urethra and disrupt the natural balance of bacteria, increasing the risk of UTIs and irritation.

What to Do Instead: Opt for unscented, gentle products designed for sensitive skin. Maintain good hygiene by washing the area with plain water and mild, unscented soap if necessary.

8. Drinking Too Little Water

Why It's Harmful: Dehydration can lead to concentrated urine, which irritates the bladder and increases the risk of UTIs. It also makes it harder to fully empty your bladder.

What to Do Instead: Ensure you’re drinking enough water throughout the day. The general recommendation is about 8 glasses (64 ounces) of water daily, but individual needs may vary. Clear or pale yellow urine usually indicates adequate hydration.

9. Not Addressing Urinary Symptoms Promptly

Why It's Harmful: Ignoring symptoms like pain, burning, frequent urges to urinate, or blood in the urine can lead to worsening conditions and more severe health issues.

What to Do Instead: If you experience any unusual urinary symptoms, consult a healthcare provider promptly. Early diagnosis and treatment can prevent complications and protect your pelvic health.

Conclusion

Your urination habits play a significant role in maintaining pelvic health. By avoiding these common mistakes and adopting healthier practices, you can reduce the risk of urinary tract infections, bladder dysfunction, and other pelvic health issues. Remember to listen to your body, stay hydrated, practice good hygiene, and consult a healthcare professional if you have any concerns about your urinary health.