The bladder is the main part of the urinary system that helps store urine. Overactive bladder is a condition where the bladder muscles contract too often and cause urge incontinence. Overactive bladder is a common problem, especially among older adults.

If you suspect you are dealing with an overactive bladder, you may find yourself needing to urinate several times during the night. You may also feel the need to urinate more often during the day. 

These frequent bathroom trips may be anxiety-inducing and disruptive to daily life activities. Want solace? Exercises are the key to reducing overactive bladder symptoms. Regularly exercising can strengthen your pelvic floor muscles and help you control your urge to urinate.

Read this detailed guide about overactive bladder, its symptoms and causes, and different exercises that can help strengthen your overactive bladder.

What Is An Overactive Bladder?

An overactive bladder is a medical condition that affects the bladder. The bladder is a muscle that stores urine; this medical condition causes the muscle to contract too often. This can happen even when the bladder is not full. These muscle contractions squeeze out urine, which can cause lots of inconveniences.

While it is often seen as a nuisance, an overactive bladder can lead to serious health problems if left untreated. An overactive bladder can cause chronic urinary incontinence in severe cases, leading to skin irritation and urinary tract infections.

3 Common Signs Of Overactive Bladder 

Do you wake up multiple times a night to go to the bathroom? Do you always feel like you can’t hold it in? If you answered yes to any of these, you might have an Overactive Bladder (OAB). You should look out for these 3 symptoms of OAB and get in touch with a medical professional if these symptoms are too intrusive. 

Intense Urgency 

Urgency is a sudden, strong desire to urinate. It is often accompanied by unease or discomfort in the lower abdomen. Urgency is a symptom of an overactive bladder, affecting millions of people worldwide. 

Urgency is often the first symptom of an overactive bladder, and it can be a major source of embarrassment and anxiety for those affected. If you are experiencing urgency-like symptoms, it is important to talk to your doctor about treatment options. With proper care, an overactive bladder can be treated successfully.

Increased Frequency 

Frequency is one of the main symptoms of overactive bladder (OAB). OAB is a condition that affects the urinary system and causes a person to feel the urge to urinate more frequently than usual. Frequency can also cause a person to wake up multiple times during the night to urinate. They may have to get up more than once during the night to urinate (nocturia), which can lead to sleep deprivation. 


Incontinence is a symptom of an overactive bladder which occurs when the muscles in the bladder contract involuntarily, causing leakage. This can be a very embarrassing and frustrating problem.

Fortunately, there are treatments available that can help to control muscle contractions and reduce incontinence. While incontinence can be a nuisance, it is important to remember that it is not dangerous and does not cause any health problems. With proper treatment, most people can live normal, active lives.

Causes Of Overactive Bladder

There are many possible causes of OAB, but here are 3 of the most common: 

Pregnancy And Childbirth

Pregnancy and childbirth are often the cause of an overactive bladder. During pregnancy, the body produces more urine than usual. This is because the pregnancy hormone levels increase and cause the kidneys to work harder. 

As the pregnancy progresses, the uterus also grows, putting pressure on the bladder. This can make it difficult for the bladder to empty completely, leading to urinary incontinence. After childbirth, the pelvic floor muscles may be weak or damaged. This can also lead to incontinence as the muscles are not able to support the bladder properly. 

In addition, pregnancy and childbirth can cause changes in the nerves that control the bladder. These changes can make the bladder muscles contract more easily, which can also lead to incontinence. 

Body Changes Due To Aging

Changes in the bladder and urethra with aging can cause an overactive bladder. The bladder is a muscle that stores urine. The urethra is a tube that carries urine from the bladder to the outside of the body. 

As you age, your bladder and urethra muscles can become weaker. This can lead to the leaking of urine when you sneeze, cough, or laugh. It can also cause frequent urination and a sudden urge to urinate.

Changes in diet and activity level can also contribute to your overactive bladder. For example, caffeine and alcohol can irritate the bladder. Being overweight can put extra pressure on your bladder. Inactivity can lead to weak muscles. 

These changes are often gradual and happen over many years. You may not notice them until they cause problems with urination. 

Nerve Damage 

Overactive bladder (OAB) is a condition that affects millions of Americans. While there are many potential causes of OAB, nerve damage is one of the most common. When the nerve fibers that control the bladder are damaged, it can cause the muscles to contract uncontrollably. This can lead to an urge to urinate even when the bladder is not full. 

In some cases, nerve damage may also cause incontinence or the inability to control urination. While nerve damage can occur for various reasons, it is often the result of an injury or disease like diabetes. 

Treatment for OAB typically focuses on managing symptoms and preventing further nerve damage. Some medications may be prescribed to help relax the bladder muscles. For more severe cases, surgical intervention may be necessary.

If you’re experiencing any of the symptoms listed above, make an appointment with your doctor so they can help you find a treatment plan that works for you!

5 Exercises To Strengthen Overactive Bladder

Exercise can be very helpful in treating an overactive bladder. It can help tone your pelvic floor muscles and make them stronger. This, in turn, can help you control your urge to urinate. Below are some of the best exercises for overactive bladder that you can try.

Kegel Exercises

Kegel exercise is a type of physical exercise that can help improve bladder control in both men and women. The exercise involves repeated contraction and relaxation of the pelvic floor muscles, which support the bladder and help to control urination. To do Kegel exercises, follow the following steps: 

  • Squeeze the muscles you would use to stop the flow of urine. 
  • Hold for 3 seconds, then relax for 3 seconds. 
  • Repeat ten times. 
  • You can hold the squeeze for longer periods as your muscles get stronger.

Kegel exercises can be done anywhere — in the office, in the car, or even while watching TV. Just be sure not to do them when urinating, as this can lead to urinary tract infections. Kegel exercises may not produce results overnight, but regular practice can help improve your overactive bladder and reduce leaks.

How Kegel Exercises Help 

Kegel exercises can help make the muscles around your bladder stronger. This can help you have more control over your bladder and may help to reduce leaks. If you have an overactive bladder, Kegel exercises may also help to reduce sudden urges to go to the bathroom.

Kegel exercise is an effective treatment for overactive bladder, with a reduction in urinary frequency, urgency, and incontinence episodes. In addition, Kegel exercise can also improve sexual function in both men and women. 

Kegel exercise is a safe and easy way to improve bladder control and may be an effective treatment for overactive bladder and other urinary problems.

This exercise is easy to do and can be done anywhere, anytime. You don’t need any special equipment, and there’s no risk of injury. 

All you need to do is repeatedly contract and relax the muscles that control urine flow. These same muscles also support your rectum, so Kegel exercises can help improve bowel function. 

Pelvic Floor Muscle Contractions

Pelvic floor muscle contractions are the most effective way to strengthen your overactive bladder. When you contract your pelvic floor muscles, it tells your brain that you need to urinate. The brain then sends a signal to the bladder muscles to relax so that urine can be released. They are simple to do and only require a few minutes each day.

Here are the steps:

  • Find a comfortable position. You can do Pelvic floor muscle contractions while sitting, standing, or lying down.
  • Tighten your Pelvic floor muscles as if you are trying to stop the urine flow. Hold the contraction for five seconds.
  • Relax your Pelvic floor muscles for five seconds.
  • Repeat the contraction and relaxation ten times.
  • Try to do Pelvic floor muscle contractions three times a day. As you get stronger, you can increase the number of repetitions and the time you hold each contraction.

How Pelvic Floor Muscle Contractions Help 

Pelvic floor muscle contractions are the most common and effective treatment for overactive bladder (OAB). Pelvic floor muscle contractions are exercises that help strengthen the muscles around the bladder and urethra. This type of exercise can be done anywhere, at any time, and does not require any special equipment. 

Pelvic floor muscle contractions have been proven effective in reducing the urinary frequency, urgency, and incontinence. In addition, pelvic floor muscle contractions can help to improve bladder control and reduce the need for medication. Pelvic floor muscle contractions are safe, simple, and effective. 

It helps to tone the muscles of the pelvis and vagina, which can improve sexual function and reduce the risk of prolapse. Pelvic floor muscle contractions are safe and effective and can be done anywhere. All you need is a few minutes a day to see results. So start contracting today!

Urinary Retention Exercises

Urinary retention is a common condition caused by many things, including an overactive bladder. Urinary retention exercises are one way to help strengthen your overactive bladder and prevent urinary incontinence. 

  • To do these exercises, sit on the toilet with your feet flat on the floor.
  • Relax your stomach muscles and take a deep breath in. 
  • As you exhale, tighten your pelvic floor muscles and hold for 10 seconds. 
  • Repeat this ten times, three times per day. 

Stop and consult your doctor if you have any pain or discomfort during these exercises. Urinary retention exercises are a safe and effective way to help strengthen your overactive bladder and reduce urinary incontinence. Talk to your doctor if you have any questions or concerns about these exercises.

How Urinary Retention Exercises Help

Urinary retention exercises help to strengthen your overactive bladder. Urinary retention is a condition where you cannot completely empty your bladder. This can lead to urinary incontinence, urinary frequency, and urge incontinence. 

Urinary retention exercises help by contracting and relaxing the muscles in your pelvic floor. This helps to increase muscle tone and improve bladder control. Urinary retention exercises can be done anywhere and at any time. 

They are simple and easy to do and can be done in a seated or standing position. Urinary retention exercises are an effective way to help improve your overactive bladder.

Bladder Training

Bladder training is a type of behavioral therapy that is used to treat overactive bladder (OAB). Bladder training aims to increase the interval between urination and reduce the need to urinate urgently or frequently. Bladder training consists of three main components: voiding diary, double voiding, and timed voiding. 

  • A voiding diary records your urination habits for 3-7 days. This will help you to identify patterns in your urination habits and track your progress with bladder training.
  • Double voiding is a technique that helps to empty your bladder more completely. To double void, wait 2-3 minutes after urinating, then try to urinate again. 
  • Timed voiding is a technique that helps you train your bladder to hold urine for longer periods. To do timed voiding, you will urinate at set intervals (e.g., every hour) whether or not you feel the urge to go. 

Bladder training usually takes 4-6 weeks to see results. It is important to be patient and consistent with the exercises to see improvement. If you have difficulty with bladder training, talk to your doctor or a urologist about other treatment options for OAB.

How Bladder Training Can Help

Bladder training is a process of learning to control one’s bladder. It is usually recommended for people who have overactive bladders or who experience urinary incontinence. 

Bladder training can take several weeks or months to complete, but the results can be very successful. People who undergo bladder training often find that they are better able to control their bladder and urinate less frequently. 

Bladder training can help to improve your quality of life by reducing the impact of an overactive bladder on your daily activities. Additionally, bladder training can help to prevent urinary incontinence from occurring in the first place. As a result, it is an extremely beneficial treatment for people who suffer from overactive bladder or urinary incontinence.


Squats are a great way to train your overactive bladder. The act of squatting helps to strengthen the pelvic floor muscles, which are responsible for controlling urination. 

  • To do Squats, start by standing with your feet shoulder-width apart and your hands behind your head. 
  • Slowly lower yourself into a squatting position, keeping your knees behind your toes.
  •  Hold this position for 10 seconds, then slowly stand back up. Repeat this exercise 10 times. 
  • As you get stronger, you can increase the number of repetitions and the time you hold the Squat. 

Squats are a great way to train your overactive bladder and improve your quality of life. Give them a try today!

How Squats Can Help

Squats are great for those who want to try a new way to work out and strengthen their muscles. For people with an overactive bladder, squats can help to improve muscle control and reduce the number of accidents. 

In addition, squats can also help to increase bone density, improve balance and flexibility, and reduce the risk of injuries. Finally, squats are a great way to tone your legs, buttocks, and core muscles. You can achieve these benefits by adding squats to your workout routine.

Treat your Overactive Bladder with Bladders Center of America

The Bladders Center of America is a state-of-the-art facility that offers a variety of treatment options for those suffering from overactive bladder syndrome. The center utilizes the latest technology and research to provide patients with the most effective treatments. 

The Bladders Center of America staff are highly trained and experienced in treating all bladder disorders. Patients can receive a comprehensive evaluation to determine the best course of treatment. The center offers a variety of treatments, including medications, lifestyle changes, physical therapy, and surgery. 

The Bladders Center of America is dedicated to providing the highest quality care to all its patients. If you or someone you know suffers from overactive bladder syndrome, we encourage you to contact the Bladders Center of America today to learn more about the treatment options.

You can contact Bladders Center of America by following the three-step process: taking a quiz to ensure you are the one with OAB disease, seeing the consultant, and getting rid of the long-lasting frustrating OAB. Get started with Bladders Center of America and walk out with confidence!