Double Voiding: Why It's Important For Your Bladder Health

Have you ever stood up after using the loo, only to realise seconds later that you haven’t actually finished? That feeling’s more common than you think, and it’s not something you have to resign yourself to.

Making a conscious effort to practice ‘double voiding,’ can help you empty your bladder more fully, and support a healthy bladder environment.

Do you struggle with leaks, frequent urination, or constant health complications like urinary tract infections? You're not alone. In fact, there are plenty of other women who struggle with the exact same thing.

The question is: How do you fix it?

As with any symptom, the best way to fix a health concern is to seek advice from a licensed healthcare professional such as your GP or a specialist doctor.

However, there is a simple lifestyle tip which many find helpful and that’s the double voiding technique. This simple method can be helpful for some to improve their bladder health and it may even help with urge incontinence.

What Is Double Voiding?

Double voiding is essentially waiting, relaxing, and trying again to help your bladder empty more fully.

Usually, this means staying on the toilet for a bit longer and making a conscious effort to pee more than once during a single visit to the loo. Don’t rush, give yourself extra time (around 20 to 30 seconds) to fully empty your bladder.

Note that it’s always checking with your GP or urologist to check this is a suitable technique for you. Your doctor may offer you a voiding ultrasound scan which can show if you are retaining urine in your bladder after you pee.

Why some urine might stay in your bladder

Even when you think you've emptied your bladder fully, a few things can mean there’s a chance you’ve left some behind:

• You're not relaxed: The bladder sphincter muscle is a circular muscle that controls the release of urine from the bladder by opening and closing the urethra (the tube you pee from). Relaxation of the sphincter muscle is essential to allow it to contract all the way and push all of the pee out. If your bladder sphincter muscles aren't completely relaxed, it can be tricky to pass urine all in one go, and being in a rush doesn’t help.

• Bladder positioning: Sometimes, sitting in an awkward position or not leaning slightly forward can affect how well your bladder empties. Crouching over the loo (while we totally get it if you’re out and about) isn’t best practice. The position of your body on the seat matters when it comes to emptying your bladder fully, and tiny tweaks can make a difference.

• Tension in your pelvic floor muscles: The all-important muscles that usually support your bladder, can hold you back when they're not fully relaxed. If your pelvic floor muscles are tense, they can prevent your bladder from emptying.

• Urgency: When dealing with an overactive bladder or incontinence you may feel more aware of rushing to go more. Take a breath and give yourself time so there’s no residual urine being left behind.

Why Is Double Voiding Important?

Shifting life stages and changes in muscle tone mean your bladder can become less efficient at emptying. Alongside a holistic approach to pelvic floor health and nourishing your bladder, double voiding is another tool in your toolkit to feel more in control.

Here's why it's so important:

Reduces the risk of urinary incontinence

When you don't empty your bladder completely, it can lead to more frequent trips to the loo.

also less likely to experience urge incontinence. Double voiding leaves less urine in your bladder, reducing the chances of an urgent loo trip and potentially lowering the risk of occasional leakage. So, you can feel more comfortable throughout the day.

Leaving urine in your bladder for long periods can lead to complications over time.

However, the most important thing to watch out for is the increased risk of urinary tract infections (UTIs). When urine stays behind in your bladder, it creates a breeding ground for bacteria. In turn, it leads to infections that cause discomfort and pain.

If your bladder isn't emptied properly, it may become over distended and lose its ability to contract effectively. This can make it increasingly difficult to empty your bladder completely in the future, leading to a vicious cycle of incomplete bladder emptying and more bladder issues.

Using The Double Voiding Technique

So, how exactly do you practice the double voiding technique? Luckily, it's quite simple, and involves a few easy steps:

Here’s how to do it:

1. Sit fully and comfortably on the toilet and lean forward slightly. No rushing or hovering. Feel relaxed and supported by the toilet seat. Then, lean forward at the waist. This position will help align your bladder so that it empties properly.

2. Relax your muscles. As you begin to pee, try to relax and let the flow come naturally. Try not to strain or force the flow. Instead, focus on emptying your bladder and letting the urine pass naturally without any interruption.

3. Stay on the loo and wait 20 to 30 seconds before trying to pee again. Once you've finished, it's not a race to stand up. Rather, wait for a few seconds to give your body the chance to reset. Then, try to pee again. This short pause can help release any extra urine left behind in your bladder.

4. Use gentle movements to help you empty your bladder. If you feel there is still some pee left, try to release it by sitting more forward. You can also try rocking side-to-side or sitting up a little straighter. In some cases, you may find it helpful to stand up and walk around a little before trying again.

Remember, this technique doesn't require any pressure or straining. It's about being patient and allowing your body the time it needs to empty your bladder.

Other Bladder Emptying Techniques

If emptying your bladder is still a little tricky, there are other methods you can try. Anecdotally, the sound of running water can help stimulate your bladder, or you can use the Credé manoeuvre.

This technique is similar to the standard double voiding method, but involves some gentle additional pressure. Here's how to do it:

1. Just like with double voiding, sit slightly forward on the toilet.

2. Take both your hands and place them just above your pubic bone or your lower abdomen. They should be just below your belly button.

3. Using your hands, apply gentle but steady pressure. Press inward towards your stomach without pressing too hard. You shouldn't cause yourself any discomfort. The pressure will help the bladder contract and release any trapped urine.

4. As you start to pee, keep pressing. You should continue to apply the pressure even after you have peed and hold it there for a few seconds. Similar to double voiding, wait around 30 seconds and then try to urinate again, all while maintaining this gentle pressure.

What Exercises Can Improve Bladder Emptying and Reduce Incontinence?

Pelvic floor exercises are a key strategy in enhancing bladder control and minimizing incontinence issues. By focusing on these crucial muscles, you can experience significant improvements in bladder emptying.

One of the most effective methods is the Kegel exercise. It's designed to strengthen the muscles that support the bladder. Here's how to do it:

1. Identify the muscles: Try stopping urination midstream. The muscles you use are your pelvic floor muscles.

2. Contract and hold: Tighten these muscles and hold the contraction for a few seconds.

3. Release and repeat: Relax the muscles for a count of the same number of seconds. Aim for 10 repetitions, three times a day.

Remember that consistency of practice is key. Focus on your technique and as you get stronger, gradually increase the duration of each hold.

Incorporating these exercises into your daily routine can not only aid in better bladder emptying but also enhance your overall pelvic support, leading to a noticeable reduction in incontinence.

What can I drink to help empty my bladder?

One of the most important parts of maintaining a healthy bladder is drinking enough water to make sure you're properly hydrated. What you drink can also have an impact on how well your bladder empties, so avoiding caffeine, sugary drinks and alcohol is recommended.

Can double voiding help at nighttime?

If you're struggling with nighttime leaks (also known as night-time incontinence), it may be a good idea to double void before bed. Getting into the habit of double voiding can mean you have a better chance of less disturbed sleep.

Can Medications Treat Incomplete Bladder Voiding?

If you're dealing with incomplete bladder voiding, there are several medications that doctors may prescribe to help improve your condition. Here's a breakdown of some commonly used options:

• Oxybutynin: This medication works by relaxing the bladder muscles, which can help alleviate symptoms of urgency and frequency.

• Tolterodine: Designed to reduce bladder spasms, this drug helps in controlling the urge to urinate and promotes more complete emptying.

• Trospium: Similar to other anticholinergics, trospium reduces muscle spasms in the bladder, aiding in better control and less urgency.

• Solifenacin: By specifically targeting the bladder muscle receptors, this medication assists in reducing the urge to void prematurely.

Beyond oral medications, botulinum toxin (BOTOX) injections can be administrated directly into the bladder muscle. This treatment reduces the frequency of spasms and encourages more complete bladder voiding.

These options can be effective components of a comprehensive treatment plan tailored by your GP or specialist to address your specific needs.

Final Thoughts

With a little bit of practice, double voiding can easily become a part of your daily bathroom routine. While it may take some getting used to, practice makes perfect, and your bladder is sure to thank you for the hard work you're putting in.