If you experience bladder leakage, some therapies and exercises, such as Kegel exercises and bladder training, could help improve your bladder control.

An overactive bladder (OAB) is a condition in which your bladder leaks or squeezes urine out without you trying to urinate.

OAB can be inconvenient and uncomfortable, and it could lead to episodes of incontinence and feelings of embarrassment.

Keep reading to learn more about 5 exercises and treatments to help manage OAB.

Kegel exercises can help strengthen your pelvic floor muscles and improve bladder control, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

The pelvic floor muscles help control your bladder, rectum, and uterus. They lie between the front and back of your pelvis.

To perform Kegel exercises, squeeze the muscles of your pelvic floor.

If you’re unsure how to isolate these muscles, try to stop urinating midstream. The muscles you use to cut off urine are the same ones you should tighten during Kegel exercises.

The NIDDK recommends holding each “squeeze” for 3 seconds. Gradually build up to 3 sets of 10 repetitions every day. Just make sure to stop if you’re experiencing any pain.

Learn more about specific kegel exercises for overactive bladder.

A technique called biofeedback may help you do Kegel exercises more effectively.

In biofeedback, a doctor inserts a probe into the vagina to help monitor your pelvic muscle activity. The doctor uses computer graphs and audio cues to identify which muscles you’re contracting during Kegel exercises.

If you’re contracting the wrong muscles, the doctor will help you find and engage the right ones for better results.

It’s important to note that research on biofeedback for OAB is mixed. A 2022 review found that biofeedback did not provide more benefits for OAB than Kegel exercises alone.

As such, it’s best to work with a doctor to determine the best treatment for you.

Bladder training may help improve OAB symptoms by training your bladder to hold more urine, which can help you wait longer between bathroom visits.

First, use a diary to determine the average frequency and volume of your urine output and hydration habits.

After identifying this baseline, use the following tips to train your bladder to hold more urine:

  • Urinate as soon as you wake up and again after breakfast, then urinate at intervals throughout the day.
  • Drink water at intervals throughout the day, such as one to two glasses at each meal.
  • If you experience the urge to urinate, try waiting a few minutes to let it pass. To help distract yourself, try breathing techniques or sitting in a chair and leaning forward.
  • Gradually increase the time between your bathroom intervals throughout the day.

After several weeks of practice, you should be able to extend the time between your bathroom visits.

Learn more about overactive bladder training.

Electrical stimulation may also help you gain control of your bladder.

In this treatment, a temporary wire or implanted electrode delivers electrical impulses to your bladder. These signals cause your bladder muscles to contract, which can help strengthen the muscles over time.

The Food and Drug Administration (FDA) has approved two types of electrical stimulation for treating OAB:

  • percutaneous tibial nerve stimulation (PTNS)
  • sacral neuromodulation (SNS)

You can use vaginal cones or weights as a vaginal weight-training tool for your pelvic floor muscles. This can be useful if you don’t have as much time to invest in biofeedback or electrical stimulation.

Here’s how to use vaginal cones:

  1. Place a cone inside your vagina.
  2. Use your pelvic floor muscles to lift it.
  3. After you can hold lighter cones without discomfort, train your muscles to lift heavier cones. Your pelvic floor muscles will strengthen throughout this process.

Treatment for OAB will depend on several factors, such as the severity of your incontinence.

Your treatment plan may include a combination of:

  • natural remedies, such as exercising, avoiding constipation, and avoiding certain foods and beverages
  • medications, such as anticholinergics, beta-3 agonists, and tricyclic antidepressants
  • medical devices, such as a catheter or pessary
  • surgery, such as sling surgery, artificial urinary sphincter, or bladder enlargement

A healthcare professional could help develop the best treatment plan for you.

What vitamins help with bladder control?

Some supplements and herbs may help relieve OAB, including:

  • gosha-jinki-gan (GJG)
  • Ganoderma lucidum (GL)
  • corn silk (Zea mays)
  • capsaicin
  • pumpkin seeds
  • kohki tea
  • magnesium hydroxide
  • L-arginine

However, it’s important to note the research supporting these remedies is limited. As such, it’s best to work with a doctor to develop the best treatment plan.

According to the NIDDK, you may have OAB if you’re:

  • urinating more than eight times per day or more than twice per night
  • having sudden, strong urges to urinate
  • leaking urine after such an urge

If you experience these urinary habits, speak with a healthcare professional. You should also see a doctor if your bathroom routine is unusual or disruptive.

What exercise is good for overactive bladder?

Exercises that could help overactive bladder include Kegel exercises, which involve squeezing the muscles of your pelvic floor muscles.

Do squats help with overactive bladder?

Squats may help strengthen the muscles around your pelvis, such as the glutes. However, a 2022 study found that squats were the exercise more likely to cause urinary incontinence, which encompasses overactive bladder.

What calms down an overactive bladder?

Treatment for overactive bladder may include lifestyle changes, medications, devices, and in some cases, surgery.

Having OAB can be frustrating. It causes frequent urges to go to the restroom, and it can interfere with your daily activities.

Several exercises and treatments could help you gain better control of your bladder muscles. You can talk with a healthcare professional to learn more.