Adult bladder and bowel service - Overactive bladder (OAB) - Bladder retraining for adults

Sep 7, 2026

Adult bladder and bowel service information explaining how a healthy bladder stores urine and coordinates holding and passing at convenient times. Defines overactive bladder as bladder muscles contracting too frequently during filling, causing urgent, frequent toilet visits even when the bladder is not full. Lists common symptoms and practical triggers such as anxiety, constipation, infection, medications, obesity, alcohol, and fizzy or caffeinated drinks. Describes bladder retraining methods, including pelvic floor exercises, structured counting, and tips to reduce “just in case” toileting, plus support options and contact details.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages8

Reading Time20 min

AccessFree to download

Introduction

What is over active bladder?

Bladder retraining

Accessibility

Get in touch

Feedback

Adult bladder and bowel service Overactive bladder (OAB) Contents Introduction................................................................................................... 3 What is over active bladder? ................................................................... 4 Bladder retraining ....................................................................................... 5 Accessibility ................................................................................................... 8 Get in touch................................................................................................... 8 Feedback ........................................................................................................ 8 Introduction Your bladder has capacity to store enough urine (up to 500mls) to allow you to do daily activities and have enough sleep. When your bladder is filling up, the bladder muscle (detrusor muscle) is relaxed. When the bladder is stimulated by the brain that urination is needed, signals go to the sphincter of the bladder to hold onto until it is convenient to go. When we decide to go to the toilet, the bladder muscles begin to contract, and the sphincter relaxes to enable us to pass urine. Adults usually empty their bladder every three to four hours during the day. At night it is normal to need the toilet once. If you are over 60 years old, you will probably find you get up to urinate more than once and this is said to increase every decade. It is normal to empty your bladder between 5-8 times a day. What is overactive bladder? Overactive bladder is a condition where the bladder muscles contract or squeezes too frequently, whilst the bladder is filling with urine. People suffering with this condition will feel a need to visit the toilet frequently even when their bladder is not full. If you have an overactive bladder, you may have some or all of the following symptoms: • Urgency • Frequency • Pain spasms • Increased the number of times you get up during the night • Nocturia • Urgency incontinence, leaking before getting to the toilet Urgency and frequency can be affected by: • Anxiety or stress • Constipation • Infection • Certain medications like diuretics • Obesity • Alcohol and drugs • Fizzy drinks including aspartame • Caffeinated drinks including green teas Bladder retraining Bladder retraining requires you to hold on and not go to the toilet so often. You will need to do pelvic floor muscle exercises to help you hold on (your nurse will advise you how to do these) . If you wake up in the night with a strong urge to urinate, then use the toilet. As you progress you may be able to go back to sleep without getting up. There are two methods of bladder retraining: Method One When you have the urge to urinate, go to the toilet and get ready. Count to 60 before you urinate. If you leak it won’t be a problem as you are over the toilet. Count to 60 each time until you do not leak any urine Once you’ve achieved this, start to count to 60 before you go to the toilet and when you get to three, count to another 60 Then start to extend the time from 60 seconds Continue extending the time until you can wait for 15 minutes without any leaking Your anxiety about your bladder will reduce, your confidence will grow and you’ll feel in control again. Our Continence Advisory Service can help you regain control of your bladder Overactive bladder. Method two The next time you arrive home, put your key in the door and feel an urgent need to go to the toilet Put the key in the door and before opening it, count to 60 As you master this and the urge gets less, after counting to 60, open the door and go inside Go to the toilet and get ready; count to 60 before you urinate. If you leak it won’t be a problem as you are over the toilet Continue to count to 60 each time until you do not leak any urine

FAQs

What is overactive bladder (OAB) and what causes the symptoms?

Overactive bladder is when bladder muscles contract too frequently while the bladder is filling with urine. This leads to a sudden need to visit the toilet often, even if the bladder is not full.

What symptoms can occur with OAB?

Common symptoms include urgency, frequency, pain spasms, increased night-time waking, nocturia, and urgency incontinence (leaking before reaching the toilet).

How does bladder retraining work and what methods are suggested?

Bladder retraining helps you hold on and delay going to the toilet more gradually. The leaflet outlines two methods using pelvic floor exercises and timed counting to extend the wait, plus tips like avoiding “just in case” trips and using distraction or sitting down when urges are strong.

Sep 7, 2026

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