Physiotherapy focuses on using exercises and relaxation techniques to help treat voiding dysfunction. It targets the pelvic floor muscles and improves the coordination between your bladder and the muscles that help you void. The goal is to manage muscle tension, increase coordination, and retrain your bladder to function more efficiently.

• Pelvic Floor Relaxation Techniques: One of the most important aspects of treating voiding dysfunction is relaxing the pelvic floor muscles. When these muscles are too tight, they block the smooth flow of urine. Learning how to relax these muscles can significantly improve bladder emptying.
  Here are some relaxation techniques that can help:

  • Deep Breathing: Practicing deep breathing exercises can ease tension in the pelvic floor. Inhale deeply through your nose, expand your belly, and slowly exhale through your mouth while releasing tension in the pelvic area.

  • Progressive Muscle Relaxation: Progressive muscle relaxation involves tightening and loosening different muscle groups, starting from your feet and moving upwards. Pay special attention to your pelvic region, ensuring that you relax the muscles around your bladder.

  • Visualization: Visualization exercises involve mentally imagining the pelvic floor muscles as soft, relaxed, and open. This mental imagery can guide your body into a state of relaxation and promote better bladder function.

  • Pelvic Floor Stretching: Stretching your pelvic floor muscles can also help reduce tightness and improve flexibility. Incorporating simple exercises like deep squats, hip stretches, or yoga poses (Child’s Pose and Pigeon Pose) can be very beneficial.

• Bladder Training and Coordinated Voiding: Bladder training is an essential part of the rehabilitation process for voiding dysfunction. By retraining your bladder and pelvic floor muscles to work together efficiently, you can improve your ability to void completely.
  Here are a few techniques to help retrain your bladder:

  • Timed Voiding:  Instead of waiting for an urge, follow a schedule for urination. Start with every 2-3 hours and extend the time gradually. This helps your bladder expand and hold more urine.

  • Double Voiding: After urinating once, wait a few minutes and try again to ensure your bladder is completely emptied. This approach benefits individuals who struggle with fully emptying their bladder.

  • Relaxation During Voiding: It’s important to practice relaxation during urination. Avoid straining, as it can further tighten the pelvic floor muscles. Keeping your body relaxed makes it easier for the bladder to empty completely.

• Postural Awareness: Your body posture during urination can influence how effectively your bladder empties. Paying attention to how you sit or stand while urinating can make a significant difference in your ability to void properly.
  Here are some key postural tips:

  • Proper Sitting Posture: If you’re sitting on a toilet, make sure you sit in a relaxed and upright position. Avoid leaning forward too much or straining. Try placing your feet flat on the floor or using a small stool under your feet to achieve the optimal position for urination.

  • Avoid Straining: Straining during urination can cause unnecessary tension in the pelvic floor muscles. It’s essential to stay relaxed and allow your body to naturally void without pushing or forcing the urine out.