Road trips can be fun, but also stressful, especially if you are dealing with bladder issues. Nothing puts a damper on a road trip more than having to frequently stop to pee or worse an episode of bladder leakage.

Here are some simple tips you can try to keep your bladder happy while road tripping.

1. Plan your Pee
It is normal to pee every 2-4 hours during the day. Try to plan your rest stops around that window.

2. Resist the Urge
If you get the urge to pee, but you are no where near a rest stop, here are a few things you can do to help make it there in time without leakage.

Do 5 slow deep breaths in and out. Follow this with 5 contractions of the pelvic floor muscles. If you are in the car and it will be a bit until you get to the rest stop, continue this pattern and try to distract yourself. When you pull in to the rest stop keep up with the slow deep breaths as you walk, not run to the rest room.

3. Avoid Bladder Irritants
Things like soda, ice tea, and coffee (yes, I am sorry) can irritate your bladder and make you feel like you need to go more often. If you find yourself stopping frequently to pee try limiting these bladder irritants.

4. Quick Stop – Not Quick Stream
If you are making a quick stop on the road, please don’t attempt to make your pee come out quicker. We call this “power-peeing,” and it is a big no-no. We should not push to pee.

Instead, sit all the way down on the toilet- don’t hover. When we hover it can keep our pelvic floor muscles from relaxing all the way and letting the pee out.

Try out these tips on your next road trip. If you still are experiencing bladder issues even with these tips, it may be time to partner with a pelvic health physical therapist to help you figure out the root cause of your bladder issues. Reach out to us at Legacy Physical Therapy at 636-225-3649 to find out how we can help you get in control of bladder for good.