People rarely talk about it, but bladder issues can arise during any stage of a woman’s life
What is good bladder function?
Did you know that going to the toilet between 4-7 times a day is normal?
Drinking 6-8 glasses of fluid each day is ideal as your bladder can stores between 300-400ml.
Bladder Health is all about you having control!
Signs and symptoms of bladder problems?
- Do you wet yourself when you jump, sneeze, cough or laugh?
- Do you suddenly need to rush to the toilet with little to no warning?
- Do you experience anxiety when leaving the house, worrying you won’t be able to find a toilet in time?
- Do you have difficulty emptying your bladder?
- Has your flow changed? Slow / fast / stop-start / after dribble?
Above are just some of the signs that you may have a bladder problem
Common causes of bladder problems?
- Pelvic floor muscle dysfunction - weakness or tightness
- An overactive bladder - the bladder is a muscle that can spasm all on its own!
- Prolapse of any pelvic organ - your organs may be sitting a little low affecting your bladder function
- Weight changes with pregnancy or other
- Connective tissue changes with menopause
- Bowel problems (chronic constipation) can be the main contributor to some bladder problems, particularly bladder urgency
How we can help?
Physiotherapy for bladder problems?
Bladder leakage is usually easy to fix or significantly improved with Pelvic Physiotherapy
Physiotherapy treatment involves finding all the contributing factors for your bladder leakage and providing a plan that addresses each one:
- A personalised pelvic floor muscle training program to optimise your pelvic floor muscle function
- Retraining your pelvic floor muscles for the higher load activities of exercises, coughing or jumping
- Bladder training and urge delay techniques
- Adjustments and advice on what you drink, how much and when you drink
- Advice on common bladder urgency triggers
- Addressing any bowel-related bladder problems
Related Blogs
Still leaking when you sneeze, run, jump or laugh years after having children? You might have been told it's "just part of having kids." It may be common, but that doesn't mean you have to live with it. Why does leaking happen after childbirth? Pregnancy and childbirth place significant demands on your pelvic floor. Changes can affect the muscles, connective tissues and the way your pelvic floor works with your breathing and abdominal muscles. You may notice leaking when you: Cough or sneeze Run or jump Exercise Lift something heavy Laugh Suddenly need to empty your bladder But leaking doesn't automatically mean your pelvic floor is simply "weak." Sometimes the issue is strength. Other times it's coordination, timing, muscle tension, bladder habits or how your body manages pressure. "But my kids are years old..." It's never too late to address pelvic floor symptoms. You may have adapted by wearing pads, avoiding running or jumping, crossing your legs when you sneeze, or always finding a toilet before leaving the house. These things can become so normal that you forget they're symptoms. You shouldn't have to organise your life around your bladder. What can help? A pelvic health physiotherapist can assess what's contributing to your leakage and develop a treatment plan based on your symptoms and goals. This may include pelvic floor muscle training, breathing and pressure management, bladder strategies, strengthening and movement retraining. And no — it's not always as simple as "just do more Kegels." The bottom line Having children can explain why your symptoms started. It doesn't mean you have to accept them forever. Whether your youngest is six months old or 16 years old, pelvic floor symptoms are worth assessing. If you're leaking after having children, talk to a pelvic health physiotherapist. You don't have to put up with it.
Ever finish urinating and immediately feel like there's still some left? Maybe you find yourself sitting on the toilet for longer, going back for a second wee, or returning to the bathroom shortly after. That feeling of incomplete bladder emptying is common, but it's not something you should automatically ignore. Why might this happen? There are several reasons you might feel like you haven't completely emptied your bladder. Your pelvic floor may not be relaxing properly Your pelvic floor muscles need to relax to allow urine to flow freely. If they're tense or you're unconsciously holding them while trying to wee, the bladder outlet may not open as effectively. This can make it feel like you need to push, wait or try again. You're rushing or hovering Your bladder generally works best when you can sit comfortably, relax and give yourself time to empty. Hovering over the toilet, rushing, or constantly tightening your abdominal or pelvic muscles can make it harder to fully relax. And straining or pushing your urine out isn't usually the answer. Constipation can play a role Your bowel and bladder sit very close together. A full or constipated bowel can put pressure on the bladder and may affect bladder sensation and emptying. You don't necessarily need to be severely constipated for this to have an impact. If you're also experiencing bloating, infrequent bowel movements, hard stools or difficulty fully emptying your bowels, it's worth considering the bowel–bladder connection. Your bladder may be sending confusing signals Sometimes the sensation of incomplete emptying doesn't necessarily mean your bladder is actually full. Bladder irritation, urgency, infection and changes in pelvic floor sensitivity can all affect the way you perceive bladder filling and emptying. This is why the sensation you experience doesn't always tell us exactly what's happening. Should you keep trying to "get the last bit out"? You might find yourself doing a second wee immediately after the first, just to make sure you've completely emptied. Occasionally this is harmless, but repeatedly going back and trying to squeeze out more urine can reinforce the habit of checking your bladder. Instead, try sitting comfortably, relaxing your belly and pelvic floor, and allowing your bladder time to empty without pushing. If you consistently feel unable to empty, however, it's worth getting assessed rather than simply trying harder. When should you get checked? Speak with your GP or pelvic health physiotherapist if you regularly experience: A persistent feeling of incomplete emptying Difficulty starting your urine stream A weak or interrupted stream Needing to strain to urinate Needing to urinate again immediately after finishing Frequent or urgent urination Recurrent urinary tract infections Pain or burning when urinating Difficulty emptying your bladder If you suddenly cannot urinate at all despite having a strong urge, seek urgent medical attention. What can a pelvic health physiotherapist do? Your physiotherapist can look at your bladder habits, bowel function, pelvic floor muscle coordination and how you're actually using your muscles when you urinate. Sometimes the answer isn't to strengthen the pelvic floor — it may be learning how to relax it properly. Treatment may include bladder strategies, pelvic floor relaxation, breathing techniques, bowel management and changes to toileting habits. The Bottom Line Feeling like you haven't fully emptied your bladder doesn't always mean your bladder is the problem. Your pelvic floor, bowel, toileting habits and bladder sensitivity can all play a role. If you're regularly finishing a wee and thinking, "I still need to go," don't just keep pushing or making endless trips back to the toilet. Understanding why you're getting that sensation is the first step towards finding a solution.
If you've been told that your pelvic pain, bladder symptoms or pelvic floor problems are because your core isn't strong enough, you might have been given a familiar prescription: “Just do more core.” Planks. Crunches. Leg raises. More bracing. But for some people, this advice can actually make symptoms worse. Especially if your pelvic floor is already overactive or struggling to relax. Your pelvic floor is part of your core Your pelvic floor works together with your diaphragm, abdominal muscles and back muscles to help support your body and manage pressure. So yes, core strength matters. But more tension doesn't always equal more support. Your pelvic floor needs to be able to contract when necessary and relax when it's supposed to. When can more core work be a problem? If you're already holding a lot of tension through your abdomen and pelvic floor, constantly bracing your core may increase pressure and muscle activity. This can be particularly relevant if you experience: Pelvic pain Pain during sex Difficulty relaxing your pelvic floor Constipation or difficulty emptying your bowel Urinary urgency or frequency Pain that increases with exercise A feeling of constant pelvic tension In these situations, the goal may not be to make everything stronger. It may be to improve coordination and relaxation. But aren't core exercises good for you? Absolutely. Core exercises can be an important part of rehabilitation and general fitness. The problem is assuming that everyone needs more of them. Someone with poor abdominal strength may benefit from strengthening. Someone who is constantly bracing may need to learn how to let go. And many people need a combination of both. What should you do instead? Rather than asking: “How can I strengthen my core?” The better question is: “How is my core and pelvic floor functioning?” A pelvic health physiotherapist can assess how your breathing, abdominal muscles and pelvic floor work together during movement. Your program might involve strengthening—but it might also include: Breathing exercises Pelvic floor relaxation Movement retraining Mobility work Gradual strengthening Pressure management Exercise modification The right exercise depends on why you're having symptoms. When should you get assessed? If you've been exercising your core regularly but your symptoms aren't improving—or are getting worse—it's worth getting an individual assessment. Particularly if you're experiencing pelvic pain, painful sex, constipation, urinary urgency or persistent pelvic tension. The Bottom Line Your pelvic floor doesn't always need more strength. Sometimes it needs better coordination and the ability to relax. Core training isn't bad. But “just do more core” isn't a complete treatment plan for pelvic floor dysfunction. If your symptoms aren't improving, stop guessing and find out what your muscles actually need. A pelvic health physiotherapist can assess your pelvic floor, breathing and core function and help you exercise in a way that supports your symptoms—not aggravates them.
Hot flushes get all the attention. Mood changes, irregular periods and night sweats are talked about more than ever. But there's one symptom that still catches many women completely off guard: Changes in bladder function. Many women in their 40s and 50s suddenly find themselves planning every outing around the nearest toilet, waking multiple times overnight to wee, or leaking urine when they laugh, cough or exercise. If this sounds familiar, you're not imagining it—and you're certainly not alone. Bladder symptoms are common during perimenopause, but they're often overlooked or dismissed as "just getting older." The good news? They're common, but they're not something you have to put up with. Can perimenopause really affect your bladder? Yes. Perimenopause is the transition leading up to menopause, during which hormone levels—particularly oestrogen—begin to fluctuate. Oestrogen plays an important role in maintaining the health of the bladder, urethra and surrounding tissues. As hormone levels change, some women notice new bladder symptoms, even if they've never had problems before. Common bladder changes during perimenopause Every woman experiences perimenopause differently, but some of the most common bladder symptoms include: You're going to the toilet more often Do you find yourself needing to wee every hour or two? You may also notice you're planning car trips around toilet stops or always checking where the nearest bathroom is. While this can happen for many reasons, hormonal changes during perimenopause can make the bladder feel more sensitive. You suddenly can't "hold on" One minute you're fine. The next minute you're desperately searching for the nearest toilet. This sudden, difficult-to-ignore urge to urinate is known as urgency, and it can become more noticeable during perimenopause. You leak when you cough, laugh or exercise Bladder leakage isn't an inevitable part of ageing. Many women notice stress urinary incontinence during perimenopause, particularly if they've previously been pregnant, had vaginal births, or participate in high-impact exercise. These symptoms are often very treatable. You're waking several times overnight to wee Getting up once occasionally isn't unusual. But if you're waking multiple times every night, it may be affecting your sleep, energy and overall wellbeing. Nocturia (waking overnight to urinate) can have many causes, including bladder changes associated with ageing and hormonal fluctuations. It's worth discussing persistent symptoms with your healthcare provider to identify the underlying cause. Recurrent urinary tract infections (UTIs) Some women notice they begin experiencing UTIs more frequently during perimenopause. Changes in oestrogen levels can affect the tissues around the urinary tract and alter the protective environment of the vagina, increasing susceptibility for some women. If you're experiencing recurrent infections, it's important to seek medical assessment. Is it just a weak pelvic floor? Not necessarily. One of the biggest myths is that every bladder problem means your pelvic floor is weak. In reality, bladder symptoms can result from a combination of factors, including: hormonal changes changes to the bladder lining pelvic floor muscles that are weak pelvic floor muscles that are overactive or don't relax well constipation bladder habits fluid intake certain medications other medical conditions. That's why the same treatment doesn't work for everyone. What can a pelvic floor physiotherapist do? A pelvic floor physiotherapist looks beyond the symptom itself. Your assessment may include: pelvic floor muscle strength muscle relaxation and coordination bladder habits fluid intake bowel function breathing patterns movement and exercise lifestyle factors. Treatment is personalised and may involve: pelvic floor muscle training (when appropriate) bladder retraining urgency management strategies advice on bladder-friendly habits breathing and pressure management education about lifestyle factors that may influence symptoms. If your physiotherapist believes hormonal changes are contributing significantly to your symptoms, they may also recommend discussing treatment options with your GP or menopause specialist. Don't cut back on water A common response to bladder urgency is to drink less. Unfortunately, this can sometimes make things worse. Concentrated urine can irritate the bladder lining, increasing urgency and frequency. Rather than drastically reducing your fluid intake, it's better to identify the underlying cause of your symptoms and develop a management plan that's right for you. Frequently Asked Questions Can perimenopause cause an overactive bladder? Yes. Hormonal changes during perimenopause can contribute to bladder urgency and frequency in some women. However, other conditions can cause similar symptoms, so an assessment is important to identify the underlying cause. Why am I suddenly leaking urine in my 40s? Bladder leakage during your 40s can be influenced by hormonal changes, pregnancy history, pelvic floor function, ageing and lifestyle factors. Many women benefit from assessment and treatment by a pelvic floor physiotherapist. Will bladder problems improve after menopause? Some symptoms improve over time, while others may persist without treatment. The outlook depends on the underlying cause. Early assessment can help identify strategies to improve bladder function and quality of life. The Bottom Line Perimenopause can bring unexpected changes—but constantly thinking about your bladder doesn't have to become your new normal. Whether you're leaking urine, rushing to the toilet, waking overnight or simply feeling that your bladder has "changed," there are effective treatment options available. You don't need to wait until symptoms become severe to seek help. If bladder changes are affecting your confidence, sleep or daily life, our pelvic health physiotherapists can help identify what's contributing to your symptoms and create a personalised treatment plan, so you can get back to living without your bladder calling the shots.
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