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I'm a bladder expert and here's the five ways you're peeing wrong - and how to do it right
When nature calls, you're probably focused on finding a toilet quickly, rather than how exactly the job gets done.
However, it turns out there is a right way to go - and most of us are doing it wrong.
Dr Masarat Jilani, resident bladder care doctor at Jude a bladder care company, says there are five essential rules for sitting on the porcelain throne that most of us are completely unaware of.
For example, while sitting up straight is usually ideal, the toilet isn't the right place for that if you want a completely empty bladder.
Even if you're in a public bathroom, resist the urge to hover. And going 'just in case' can lead to an overactive bladder.
Here are Dr Jilani's top five tips for peeing the 'right' way.
Dr Masarat Jilani outlined the ways that someone using the bathroom may actually be harming their bladder
Forget your mother's orders - don't sit up straight
Even though your mom probably nagged you to sit up straight, the toilet isn't the right place for this.
Dr Jilani, a family physician specializing in bladder health, notes that most people maintain an upright posture from the waist up, but this might mean that your bladder doesn't get completely emptied.
Instead, she recommends leaning forward with your elbows on your knees.
This posture causes the pelvic muscles to relax and allows the bladder to fully empty itself.
Resist the urge to hover over the seat
The thought of touching a public toilet seat may make your skin crawl, but Dr Jilani warns that your 'pelvic floor hates' the hover method.
Dr Jilani said: ‘Your pelvic floor muscles are unable to fully relax in this position preventing your bladder from fully emptying.
'Over time it can make your bladder less functional.'
‘If you can, use a seat cover or wipe the seat down. If you absolutely must hover try to support some of your weight by leaning on the door or wall to take some of the pressure off your pelvic floor.’
Peeing should be effortless
Once you've nailed sitting, peeing itself should come naturally.
Dr Jilani discourages people from straining while they pee, as ‘you shouldn’t feel the need to strain your muscles… to pass urine.’
‘When you forcibly push, you’re actually activating your pelvic floor muscles, when in reality you should be relaxing them.
‘Over time this could confuse your bladder by teaching your muscles to do the opposite of what they should be doing naturally. Instead go with the flow and never interrupt the stream.’
If you need to push, this could indicate a bladder issue like an obstruction, which would require attention from a doctor.
Don't go 'just in case'
Many of us have taken the time to go 'just in case' before leaving the house.
However, that caution is not only unnecessary but could lead to lasting bladder damage.
Rather, Dr Jilani recommends going when you feel you need to.
She said: 'This habitual time planning hack can cause your bladder to become over-active.' An overactive bladder means you're often struck with the urge to go, and you may not be able to control the loss of small amounts of urine.
‘Instead, always listen to your body and go only when you have to, even if it is inconvenient.’
Holding it is never a good idea
But on the opposite end of the spectrum, holding it in could turn out to be even worse, Dr Jilani warns.
If you find yourself somewhere without a bathroom, holding it occasionally won’t do much damage.
But making withholding a habit could weaken your bladder over time; it could also make you more prone to UTIs.
This is because when you don't empty your bladder frequently enough, the bacteria present in your urinary tract are more likely to colonize and lead to infection.
This can also happen when you don’t drink enough water, so remember to stay hydrated and make time for regular bathroom breaks.
Dr Jilani said: ‘If you make holding it in a habit you will weaken your bladder over time, it could also make you more prone to UTIs.
This is because when you don't empty your bladder frequently enough, the bacteria present in your urinary tract are more likely to colonise and lead to infection.
‘This can also happen when you don’t drink enough water, so remember to stay hydrated and make time for regular bathroom breaks.’