An overactive bladder contracts involuntarily, resulting in a heightened urge to urinate even when your bladder is not full. Living with an overactive bladder can be frustrating, as leakage is always possible. If you urinate more that eight times in a 24-hour period, including at least twice during the night, you may have an overactive bladder. Performing certain exercises may help you control this condition.
Causes
An overactive bladder may be caused by several different conditions or situations. Neurological disorders such as Parkinson's disease, stroke and multiple sclerosis are possible causes, as are spinal cord injuries and nerve damage. Similar symptoms to overactive bladder may result from diabetes, certain medications or an enlarged prostate gland.
Pelvic Muscle Exercises
Pelvic muscle exercises are sometime called "kegel" exercises, and can help to strengthen the muscles necessary to help an overactive bladder. To do the exercise, simply contract the muscles that you would use to stop your urine in midstream. Hold the contraction for several seconds, and do the exercises as often as you like during the day. If you are unsure of how to squeeze the muscle, practice while you are actually urinating.
Urine Delay Exercises
Retraining your bladder muscles to wait and relax may help you regain some control. At the beginning, just try to delay urination for a few moments when you feel the urge to go. Gradually increase the length of the intervals as your bladder gets stronger. Scheduling your urination so you go before the urge hits you may also be effective.
Considerations
Avoid or limit drinking caffeinated and alcoholic beverages that cause you to urinate more often. Keep a food and beverage diary for a week or two, as well as the times the urge to urinate strikes you the hardest. Evaluate your diary to look for patterns, and modify as necessary.
