Bladder training

Living with OAB

Living with Overactive Bladder (OAB) can affect your day-to-day routine, work, sleep and confidence. The good news is that small, practical steps can make a real difference over time. Below you’ll find simple techniques and tools you can start using today.

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Bladder training

Bladder training is a form of behavioural therapy that helps you gradually increase the time between toilet visits. Over time, this can help your bladder hold more urine and reduce sudden urges.

A key part of bladder training is keeping a bladder diary. It helps you (and your healthcare professional) see patterns - how often you go, what you drink, and when urgency or leakage happens - so you can set realistic goals.


Getting started: if you currently go every hour, try waiting an extra 10–15 minutes the next time you feel the urge. Distract yourself with something mentally engaging (reading, deep breathing, counting backwards).

Bladder Control Questionnaire

Bladder diary

Download the 3‑day bladder diary

 

Pelvic floor exercises

Pelvic floor exercises can help strengthen the muscles that support bladder control. Many people find they’re especially helpful when done consistently, and your technique matters - so using guided videos can be a great place to start.

You can do pelvic exercises discreetly anytime, whether you’re driving in the car, sitting at your desk or relaxing on the couch

Your pelvic floor anatomy

Managing your urge to urinate tips and advice 

Pelvic floor exercises for OAB 

Pelvic floor exercises sitting and standing

Pelvic floor exercises

  • Step 1: Sit comfortably on an upright chair, knees apart and pelvis in neutral. (Keeping the natural curve in your lower spine). Buttocks relaxed.
  • Step 2: Squeeze the ring of muscle around the back passage as if you are trying to stop passing wind.
  • Step 3: For women, imagine your vagina is like a lift; closing its doors by bringing the two sides together and then lifting up through the floors and back down again.2
  • Step 4: For men, stand sideways in front of a mirror (with no clothes on). As you pull in your pelvic floor muscles strongly and hold them, you should see your penis draw in and your scrotum lift up.3
  • Step 5: A common mistake is to use your in breath to try to lift up your muscles. So, start by breathing in normally, then as you breathe out, lift up the pelvic floor muscles and hold them while you continue to breathe. Let them relax totally between squeezes.
  • Step 6: You can try the stop test. You can feel your pelvic floor muscles if you try to stop the flow of urine, however, it is not recommended that you regularly stop your flow of urine midstream as this can be harmful to the bladder.

Frequently asked questions

Some people find symptoms worsen with caffeinated drinks (tea/coffee), alcohol, fizzy drinks, and citrus juices. If you suspect a trigger, try avoiding one item for 3–5 days and see if symptoms improve.

Yes, some foods may irritate the bladder for certain people - commonly spicy foods, tomato-based foods, chocolate, and products with artificial sweeteners.

Plan ahead where you can (toilet breaks, aisle seat, know where facilities are). If urgency hits, try stopping, staying still, and doing a few slow deep breaths, then walk to the toilet when the urge eases.

Try to book an aisle seat near a toilet. If you can, check in online to reduce time in queues. Keep any medication you may need in your carry-on luggage, and be careful not to overdo possible bladder irritants like coffee, tea, alcohol and soft drinks.

Yes - many people do pelvic floor exercises discreetly during everyday activities, including when sitting at a desk or in meetings.

Alcohol can worsen symptoms for some people and may disrupt sleep. If you notice an impact, reducing alcohol may help.

It can help to empty your bladder before sex, especially if leakage is a concern. Although it can feel awkward, talking to your partner may reduce anxiety and help you feel more supported.

MAT-IE-NON-2026-00050 July 2026