Do you know what’s considered “normal” in the bathroom? We don’t talk openly about bladder habits or bowel movements, so many people don’t know what is normal or healthy when it comes to these topics. Typically, you should be using the bathroom between 5 and 8 times in a 24 hour period. The average person also poops about once per day. With that in mind, here are some common bad bathroom habits, and some steps you can take to break them.
1. Peeing Just In Case
The first bad habit that many people are guilty of is the “just in case” pee. You may be guilty of doing this before you leave the house, before a meeting, before a road trip, or anytime you want to avoid using the bathroom in public.
When you pee just in case, you are usually emptying your bladder at around 10-20% capacity, which over time can shrink your bladder capacity. This can lead to overactive bladder syndrome and incontinence.
You should try to pee only when you have to. Another tip you can try is delaying the trip to the bathroom if the urge to go isn’t too strong. This can be as short as 5 minutes to start building the capacity back up. Last, you should give yourself enough time to relax and empty your bladder fully to avoid developing weakness in your pelvic floor.
You can read more about the impacts of peeing just in case in our last blog post!
2. Hovering To Pee
The next habit that many women are guilty of is hovering to pee. When you’re out in public, you often want to avoid touching the seat of the toilet for fear of germs. As a result, you may try to hover or squat over the seat.
This can lead to unnecessary pressure on your pelvic floor, and cause your bladder to force out the pee. Over time, this can cause incomplete emptying of your bladder, and weakness in your pelvic floor muscles that can lead to incontinence.
To fix this, you should sit on the toilet and relax to pee. As long as there are no bodily fluids on the seat, it is medically safe to sit. If the idea of touching a public toilet seat is too much, you can cover the entire seat with a disposable seat cover or toilet paper before sitting.
3. Straining To Poop
Constipation is something that everyone deals with at some point or another. You may find yourself in the bathroom and needing to bear down to pass a bowel movement. It can be caused by many things, like your diet, hormonal changes, and some health conditions and diseases.
This, like many other bad bathroom habits, can cause unnecessary pressure on your pelvic floor. It can also lead to many complications like hemorrhoids, anal fissures, and rectal prolapse.
There are a few different things you can try to remedy this. Things like eating a balanced diet and prioritizing fiber, drinking plenty of fluids, and exercising regularly can help with constipation. You can also try keeping your knees higher than your hips (“squatty pottys” are good for this), taking deep breaths, and relaxing fully to reduce strain.
4. Drinking Less to Avoid Peeing/Leaking
If you want to avoid using the bathroom or experiencing leakage from your bladder being full, you may think that drinking less water is the way to do it. While in theory the idea that less fluid in means less fluid out is correct, it can cause your urine to become more concentrated, and more irritating for your bladder.
When your bladder is irritated, it will work to flush out the concentrated urine, often meaning you will be going to the bathroom more than usual. This can actually cause your frequency, urgency, and leakage issues to become worse.
The best way to fix this is to stay hydrated! On average, you should be drinking 1/2 of your body weight in fluid ounces. Be smart about what you drink, prioritize water and other healthy beverages, and avoid known irritants like caffeine and alcohol.
5. Waiting Too Long To Go
Many bladder issues center around going too often, but there can be times when you don’t go enough. This is common with jobs where it is difficult to take a break, like medical providers and teachers, or when you get “into the zone” while working and simply forget. It can be hard to find the time to use the bathroom, but it is important to go when you need to.
The bladder is designed to be emptied every 2-4 hours, so going an extended time without peeing can cause the bladder muscles to stretch out and become weak. When this happens, the bladder can’t contract correctly to empty, and it can cause incomplete bladder emptying and even lead to increased frequency.
The best thing you can do to break this habit is to go to the bathroom when you need to go. Try to pay attention to what you’re putting into your bladder and how much liquid you’re consuming. If you’ve had around 2 cups of water, or it’s been at least 3 hours since your last bathroom trip, it’s probably time to go. Listen to the signals your body is giving you!
How Can Pelvic Floor Physical Therapy Help?
If you’re noticing these symptoms and are struggling to manage them, working with a pelvic floor physical therapist can help. Pelvic floor physical therapy can help manage different kinds of incontinence, constipation, weakness or tightness of the pelvic floor muscles, and more.
Read more about V Strong Physical Therapy, and learn how pelvic floor physical therapy can benefit you. Book a consult call with our team to get started on your pelvic health journey today!
Works Cited
Frothingham, Scott. “Is It Harmful to Strain While Pooping? Complications, and How to Avoid.” Edited by Cynthia Chavoustie, Healthline, 27 Mar. 2023, http://www.healthline.com/health/poop-strain.
“Four Unhealthy Bladder Habits You Should Stop Right Now – N2 Physical Therapy.” N2 Physical Therapy, n2physicaltherapy.com/b-four-unhealthy-bladder-habits-you-should-stop-right-now/.
Hughes, Mae. “8 Toilet Habits to Avoid for a Healthier Pelvic Floor | Drmaehughes.Com.” Dr. Mae Hughes, drmaehughes.com/2023/12/05/8-toilet-habits-to-avoid-for-a-healthier-pelvic-floor/.