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Overactive Bladder: How to Retrain Your Bladder

If you have it, you know what we mean by an overactive bladder. You need to pee more than normal, a lot more than normal. You must know where the nearest bathroom is at all times. The medical name is urinary incontinence. You know that too. What you might not know is what to do about it is how to retrain your bladder.

Living With an Overactive Bladder

Having OAB is not a joke for those that have it. That constant feeling of “I gotta go,” and sometimes leaking urine affects your life in many ways, and they’re all negative.

30% of men and 40% of women in the United States live with an overactive bladder. 

What Are Risk Factors for OAB?

Simply getting older or being female are not causes of OAB.

Risk factors for OAB can include the following:

man holding in having to pee.
  • Hormonal changes
  • A urinary tract infection (UTI)
  • Neurologic disorders or damage to the signals between the bladder and your brain
  • Side effects from certain medications
  • Weakness in the pelvic muscles
  • Diseases that affect the brain or spinal cord like stroke or MS

What Are Therapies for an Overactive Bladder?

Treatments or therapies for an overactive bladder range from some lifestyle changes all the way to surgery. Understand that OAB will not go away on its own. Don’t ignore the symptoms or they will only get worse.

We are going to focus on retraining your bladder which is non-invasive and one of the first therapies Texas Center for Urology may recommend. 

Retraining Your Bladder

It is critical to work with your urologist as you retrain your bladder, and the more information you can provide about your symptoms, the better. The goal is to increase the amount of time between using the bathroom and to strengthen your ability to control the urges.

Begin to Keep a Bladder Diary

This is simply a record of when you go, how long in between, what you have eaten and what liquids you’ve consumed so you may be able to track any triggers. This includes peeing at night.

This will give you an average of how long between urinations.

Select a Practical Interval

If you discover you are going to the bathroom every hour, set a goal to increase the time between. Don’t be overly optimistic. Select a rational or practical  time to increase like an additional 10 or 15 minutes.

Start First Thing in the Morning

Go to the bathroom when you first get up. If your increased interval is one hour and 10 minutes try to stick to that timing. Even if you don’t feel like going, go anyway.

If you can’t wait that long and you have the urge, try some different tactics. Stay calm and begin to count down from 50. Try Kegel exercises, and attempt to hold off for 10 or 15 more minutes.

Increase the Interval

Once you become comfortable with the extra time between peeing, now is the time to increase it a bit more. As time passes, you may be able to increase the intervals slowly. You can also try double voiding. Go, and then wait a few minutes and try to go again.

Give Yourself a Break

It is important to be patient and not give up. Once you have made the commitment to follow through on retraining your bladder, give it time. Don’t beat yourself up if it takes longer than you expected. Again, consult with our board-certified urologists for additional suggestions.

There may be additional techniques or therapies to try in conjunction with bladder retraining.

Schedule an Overactive Bladder Consultation in Fort Worth, TX

Don’t suffer in silence. Texas Center for Urology is your answer to relieving an overactive bladder.

Contact our urology clinic in Fort Worth, TX at (817) 871-9069 for help with an overactive bladder.

Sources: Overactive Bladder (OAB): Symptoms, Diagnosis & Treatment – Urology Care Foundation (

Treatment Options for Overactive Bladder (

Overactive Bladder (OAB): Causes, Symptoms & Treatment (

Ready to get started?

Request an appointment today with our trusted urologists today to start your journey.