Women must stop doing this while peeing: Expert warns of bathroom mistakes that can harm pelvic health in women

Yes, life can get busy and chaotic. For some more often than others. And the first thing that often gets thrown under the bus is time essential for basic needs. Case in point, going to the loo. Most of us rush to the loo and get the job done in a matter of seconds. Well, this could save you some time, but at the cost of your health, particularly pelvic floor health. Here are some common bathroom habits that can harm the pelvic floor. Take a look.

The term might be alien to you, but the act is not. We all have done it at some point of life. And some may have done it more often than not. Power peeing is the act of pushing or straining to empty your bladder quickly. Pelvic physiotherapist Sara Reardon, aka the Vagina Whisperer, advises against power peeing because it can lead to health issues over time. She explains that power peeing can lead to a weak pelvic floor. “Power peeing is not, in fact, a bathroom superpower as it may sound. It’s actually a huge contributor to pelvic floor weakness and urinary leakage and a big overall no-no,” she writes in her blog. “There is no need for you to push to empty your bladder. The additional pressure from pushing can stretch your pelvic floor muscles and ligaments over time and lead to pelvic floor weakness, urinary leakage, and even pelvic organ prolapse,” she adds.

If you have the habit of squatting or hovering over when you pee, especially while using public restrooms, avoid it at all costs. Because, in hopes of avoiding UTI, you might be adding tension to your pelvic floor and bladder. Reardon suggests sitting down on the toilet seat, as it will help the pelvic floor and urinary sphincters to relax and empty the bladder completely. “Place your feet flat on the floor, lean forward, and rest your forearms on your knees. You might even feel your pelvic floor muscles relax in this position. Sitting on the toilet is the optimal position to pee. If you’re in a public bathroom you prefer not to touch, cover the seat or wipe it down so you can sit on the toilet. Then relax your pelvic floor and fully empty your bladder,” she explains.

Most of us end up holding the pee for longer periods of time, without even realizing the repercussions of it. But the expert advises going when you have the urge. “The habit of 'holding it' may contribute to over-stretching your bladder capacity. If you go long stretches without peeing, you may also be restricting your fluid intake,” she says. Peeing every 2 to 4 hours during daytime and 0 to 2 times at sleeping hours is considered normal. Avoiding the urge to pee and delaying it forces the pelvic floor into a state of chronic tension.

If you do Kegels, which is stopping and starting your urine stream midstream, avoid it. While doing Kegels can strengthen the pelvic floor muscles, performing them when you pee can damage the pelvic floor and confuse your bladder and brain. “Contracting your pelvic floor muscles while peeing sends a mixed message to your bladder and brain and prevents your bladder from completely emptying,” she explains.

Yes, you might be working against the clock, and compensating for it by rushing the pee is not ideal. Take your time to pee. It should happen naturally. “The bladder wall is a muscle that pushes your pee out for you. There is no need for you to push to empty your bladder,” the pelvic physiotherapist says. When you exert additional pressure, it can stretch the pelvic floor muscles and ligaments, which can then lead to urinary leakage over time. “If you feel like you have a few more drops at the end, rock your hips side to side or stand up and sit back down (double voiding) and just relax to allow any remaining drops out. Avoid pushing or straining to get your urine out fast,” she adds.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. It should not replace consultation with a qualified healthcare professional. If you have concerns about your pelvic floor health or urinary habits, please seek guidance from a doctor or licensed medical provider.