Feel like your bladder has a mind of its own? There are scientific reasons behind this—here’s how to take back control of your bladder, even with a prolapse!
Let’s talk bladders. They work tirelessly for us, day in and day out, yet we rarely give them a second thought—until something goes wrong! Whether it’s running to the loo too often, dealing with leaks, or struggling with that uncomfortable “heavy” feeling down below, bladder issues can be frustrating, exhausting, and, frankly, a bit embarrassing.
And if you’ve got a vaginal prolapse, you might feel like your bladder is even less cooperative than usual. But don’t worry—there are plenty of ways to regain control and feel more comfortable. So, let’s dive into some simple yet effective ways to keep your bladder happy and healthy!
Bladder & Prolapse: What’s the Connection?
A vaginal prolapse happens when the pelvic organs (like the bladder, uterus, or bowel) shift downwards due to weakened support muscles (the ‘pelvic floor’). If your bladder is involved (this is called a cystocele or bladder/anterior wall prolapse), you might notice:
- A heavy, dragging feeling in the vagina or a sensation that something is ‘there’ like a low-lying tampon.
- Difficulty fully emptying your bladder and/or dribbling towards the end.
- The need to wee more often, but only passing small amounts.
- A weak or slow urine stream.
- Leaking when you cough, sneeze, or exercise.
- A sensation you always need to ‘go’ or like constantly having a ‘UTI’.
When the bladder is left unsupported, it often ‘sags’ down causing a sac where urine pools. This makes it very difficult to completely empty the bladder when you go for a wee. This area of pooled urine causes chronic irritation and contributes to the symptoms mentioned above. The good news? You can absolutely manage these symptoms and improve bladder function with the right care.
The Mind-Bladder Connection: Calming Your Nervous System
Did you know your bladder and nervous system are closely linked? Stress, anxiety, and even everyday worries can send your bladder into overdrive, making urgency, frequency, and leaks worse. This is because your bladder is controlled by the autonomic nervous system, which responds to stress signals. When you’re anxious, your body goes into “fight or flight” mode, making your bladder more sensitive and reactive.
To help calm your nervous system and regain bladder control, try:
- Deep breathing exercises – Slow, diaphragmatic breaths can relax your pelvic floor and reduce urgency.
- Mindfulness and relaxation techniques – Meditation, gentle yoga, or even a warm bath can help regulate bladder signals.
- Prioritising good sleep – Poor sleep can increase stress hormones, which may worsen bladder sensitivity.
- Gentle movement – A short walk or some light stretching can help release tension and reset your nervous system.
If you find that stress or anxiety makes your bladder symptoms worse, incorporating these small changes could make a big difference in how often you feel the urge to go. Your bladder listens to your mind—so be kind to both
1. Stay Hydrated (But Be Smart About It!)
It’s tempting to cut back on fluids when you’re worried about leaks, but dehydration can actually irritate the bladder and make things worse. Avoiding fluids concentrates the urine, making it very irritant to the bladder. Aim for around 1.5–2 litres of water a day, but ‘front load’ it drinking more in the mornings and tapering off towards the evening. Try not to have any drinks at all 2-3 hours before you go to sleep, and if you wake thirsty in the night, have a few swigs of water then.
Be mindful of bladder irritants, too. Coffee, fizzy drinks, alcohol, and even acidic foods (like citrus and tomatoes) can make urgency and frequency worse. Your diet may also be contributing—if you have excess sugar from a carbohydrate-based diet leaking out into the urine, this also causes irritation and provides the perfect breeding ground for any bugs hanging around. Try switching to herbal teas or plain water and basing your diet on proteins and fibre rather than processed carbohydrates and see if it makes a difference.
On a personal note, I gave up diet coke (a terrible habit born from long oncall shifts with only a vending machine for company) to help with heartburn, but the main improvement to my health has been complete resolution of the sudden bladder urgency I used to get- I genuinely wasn’t expecting so much of a difference! Good job I followed my own advice for once 😉
2. Don’t Rush—Fully Empty Your Bladder
With a prolapse, the bladder doesn’t always empty completely, which can lead to repeated trips to the loo and even UTIs. To help:
- Take your time. Sit properly and relax—don’t strain!
- Lean forward slightly with feet flat on the floor or raised on a small step. This opens up your pelvis and changes the angle of the ‘sagging’ area of the bladder.
- Try “double voiding”—stand up after going, then sit back down and try again.
- A gentle rock side to side can also help shift the bladder into a better position.
3. Strengthen Your Pelvic Floor
Pelvic floor muscles provide crucial support to your bladder. Strengthening them can reduce prolapse symptoms, improve bladder control, and help with leaks.
Try these simple pelvic floor exercises (Kegels):
- Squeeze the muscles as if you’re stopping the flow of urine.
- Hold for 5 seconds, then release.
- Repeat 10 times, 3 times a day.
If you’re not sure if you’re doing them right, a pelvic health physiotherapist can guide you!
4. Avoid ‘Just in Case’ Wees
It’s tempting to go to the loo “just in case” before leaving the house, but this trains your bladder to hold less, making urgency worse over time. Try to go only when you truly need to, roughly every 3–4 hours. To retrain your bladder, take a look at my separate blog dedicated solely to this.
5. Manage Constipation
All the pelvic organs sit right on top of and next to each other—there’s no space in between them as represented in images you might be familiar with. If the rectum is loaded with hard stools, this puts pressure on the bladder, changing its shape and causing chronic irritation. Straining on the toilet puts extra pressure on the bladder and pelvic floor, which also makes things worse over time. Keep things moving with:
- High-fibre foods (fruit, veg, wholegrains).
- Plenty of water.
- Gentle exercise (like walking or yoga).
Check your medications! Many women are taking antidepressants, bladder control tablets, and regular painkillers, which can cause and exacerbate constipation too.
If you struggle with constipation, try putting your feet on a small step or stool when sitting on the toilet. This mimics a more natural squatting position and makes things much easier.
6. Consider a Pessary for Extra Support
If your prolapse is affecting your bladder a lot, a pessary (a small device worn inside the vagina) can help lift and support the tissues, making it easier to wee properly and reducing discomfort. Using a correctly fitting pessary can ‘tent’ the bladder so that the sagged area is able to empty much better. Take a look at my blog detailing all things pessary-related.
7. Know When to Seek Help
If your bladder symptoms are affecting your daily life, don’t suffer in silence! There are so many options to help improve your bladder control and pelvic comfort—I’m here to help and get you sorted.
Bladder issues might be common, but that doesn’t mean you have to just put up with them. With a few simple changes, you can regain confidence, reduce symptoms, and feel more in control.
Have you found any bladder care tips that work wonders for you? Share them in the comments—I’d love to hear!
