Overactive Bladder (OAB) is more than just a medical condition, it’s something that can affect your confidence, your sleep, and your ability to go about everyday life comfortably. Speaking to Dr. James Forde on our In Control podcast, he noted how “having a name for it, overactive bladder, helps people feel seen. They know it’s not all in their head.” This realisation is important so anyone experiencing symptoms of overactive bladder can know there are practical solutions to help. While Overactive Bladder (OAB) can be managed through a range of treatments and approaches, one thing many people can benefit from are pelvic floor exercises.
 

Not only can strengthening your pelvic floor help manage the symptoms of Overactive Bladder (OAB), but knowing how to do the exercises correctly and how to incorporate them into your daily routine can have a really positive impact on overactive bladder. Read on to better understand the role pelvic floor exercises can have if you’re managing OAB.

Understanding Your Pelvic Floor

Your pelvic floor muscles are a group of muscles that support your bladder and bowel. When they’re strong, they help keep your bladder in check. When they’re weak, it can lead to symptoms such as urgency, frequency, or even bladder leakage - which can all be common in OAB. As Dr. James Forde notes, “This is a benign condition, thankfully, but it does have a huge impact in quality of life… in work life and social life.” So, while there is rarely something to worry about if you are experiencing symptoms of Overactive Bladder (OAB), it can cause a lot of anxiety, worry, and stress.

Doing pelvic floor exercises regularly can improve muscle strength and control in the bladder area, so you can better manage the bladder urges that OAB brings. The good news? These exercises are simple, discreet, and can be done almost anywhere - even while sitting at your desk or watching TV.

Getting Started: How to Find the Right Muscles

Before strengthening your pelvic floor, you need to know where the pelvic floor muscles are and how to activate them correctly. We’ve worked with experts to provide video demonstrations but you can also follow the instructions below.
 

1.  Sit comfortably on an upright chair, knees apart, your pelvis in neutral (not tipping back or forwards) and buttocks relaxed.
2.  Squeeze the muscles around the back passage, as if trying to stop passing wind.
3.  Don’t use your breath to try and lift up your muscles. Start by breathing in and as you breathe out lift up the pelvic floor muscles and hold them while you continue to breathe. Let them totally relax between squeezes.
4.  Breathe out as you lift the muscles. Avoid holding your breath or tightening your buttocks.
5.  You can even try the ‘stop test’: stopping your flow of urine midstream which can help you to identify the muscle group (but don't do this regularly as it can harm the bladder).
 

Remember, it takes practice to locate the right muscles. If you're not sure, a specialist physiotherapist can help guide you. You can contact The Irish Society of Chartered Physiotherapists for support.
 

Strengthening the Muscles: Building a Routine

Once you’ve located the pelvic floor muscles and you understand how to correctly activate them, you can begin to strengthen them with two types of exercises: slow squeezes and fast squeezes.
 

Slow Squeezes for Strength

• Squeeze and lift, holding for 6-8 seconds.
• Fully relax between squeezes.
• Aim for 10 repetitions, with up to 3 sets per day.

Fast Squeezes for Control

• Do 10 quick squeezes (squeeze and release).
• Incorporate them into your day, especially when urgency hits.

To see results, aim to do these exercises one to three times per day, gradually progressing to standing positions and practising them during real-life triggers, like when you are walking to the toilet with urgency or preparing to leave the house and want to prevent that last ‘just in case’ visit to the toilet. Over time, these exercises can help reduce worry about bladder control and help build confidence in daily activities.

Making it Part of Your Day

The best thing about pelvic floor exercises is that they don’t require special equipment, clothing, or a gym membership. You can do them during many aspects of your day, making them a habit you can build easily and without cost or compromise. Whether you’re commuting, watching television, brushing your teeth or sitting in meetings at your desk - once you understand how to correctly perform pelvic floor exercises you can build them into your daily habits and routines.

Remember, consistency is key. By incorporating pelvic floor exercises as small, daily efforts, it can lead to big improvements over time. If you find the exercises difficult or you’re not seeing improvement, don’t be discouraged. Help is available through your local GP, healthcare provider, or a physiotherapist.
 

The Path Forward

For many people living with Overactive Bladder (OAB), strengthening the pelvic floor can be a turning point. Alongside practical tips or diet and lifestyle changes, it can help reduce urgency, improve sleep, and boost overall wellbeing. In our In Control Podcast, Dr. Sarah Murphy noted that patients she sees who understand the tools to help them manage overactive bladder “always say, ‘My quality of life is so much better.’” She also notes that for healthcare professionals, “that’s the aim here” - ensuring those managing Overactive Bladder feel in control.
 

As with any health issue, support and expert guidance can make a big difference. Your GP can guide you through managing overactive bladder, and if needed, refer you to a physiotherapist to help you master these exercises effectively.

Taking the Next Step

For more resources, you can use the Bladder Diary Tool or browse the Q&A section for more information.
 

Let’s continue breaking the silence around OAB - because support, relief, and a better quality of life are possible.