Bladder 101: Tips to Improve Bladder Control


November is National Bladder Health month. Here are some top tips for women to keep their bladder healthy

Don’t go to the toilet if you don’t need to go.

Many girls and young women are taught to empty their bladders before they leave the house. Instead, listen to your body and pay attention to your natural urges. Your bladder works best when it can tell you when it needs to be emptied, rather than the other way around! 

Please don’t hover and sit down on the loo.

Your bladder empties much better if you are seated and relaxed on the toilet. You cannot get an infection from a toilet seat.  If you are worried, use a disposable toilet seat cover or toilet seat wipe. 

Do not push or strain to empty your bladder.

Instead sit, lean forward and rest your elbows on your knees. Take your time and let your bladder empty itself.

Constipation can contribute to bladder problems such as urgency and incontinence.

The bowels have a direct effect on the bladder. Make sure you are drinking adequate fluid (1.5 to 2L), exercising regularly and eating plenty of fibre (such as fruit, vegetables and wholegrains). 

Leaking is not normal.

You don’t have to put up with leaking. Help is available. A pelvic floor physiotherapist can give you exercises and advice that can help.

ONERO Exercise Classes at Sans Souci Physio! 


ONERO is an exercise program specifically tailored to improve/ maintain bone mineral density. 

Weekly Classes:

Monday 8:30-9:15am

Tuesday 8:30-9:15am

Tuesday 10:30-11:15am

Wednesday 8:30-9:15am 

Thursday 5:30-6:15pm

Please call for more information and bookings.