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3 Effective Exercise Routines To Help Ease Urinary Retention | Symptoms | Treatment

Updated: Jun 5, 2022

Urinary retention can cause an array of physical and emotional symptoms. It's important to understand what causes it and what steps can be taken to manage or resolve the issue. The following five routines are designed to help ease urinary retention, and they're all effective, too!

What is Urinary Retention?

Urinary retention is the inability to release urine normally. It can be caused by several different factors, including:

  • Kidney problems

  • Urinary tract obstruction

  • Medications

  • Preexisting conditions like diabetes or fibrosis

  • Ineffective exercise routines

  • Obesity

  • Medical conditions, such as prostate enlargement or diabetes

  • Hormones (including birth control pills and testosterone replacement therapy)

  • Environmental factors (such as cigarette smoke and extreme heat or cold)

How to relieve tension due to urinary retention

If you are experiencing urinary retention, there are a few things you can do to try and relieve the tension. Here are some effective exercises to help ease urinary retention:

  1. Warm up your body before exercising. This will help to increase blood flow to the area and increase the chances of successful urination.

  2. Exercises that involve stretching and toning the pelvic muscles, such as Pilates and yoga, are particularly effective in relieving urinary retention.

  3. Take a hot bath before exercising. This will loosen up the bladder and allow urine to flow more freely.

How to improve your overall health in order to reduce the chances of experiencing urinary retention.

  1. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains

  2. Engaging in regular physical activity

  3. Getting enough sleep each night

Treating Urinary Retention

If you do experience urinary retention, there are several effective ways to treat it. These include:

  1. Taking over the counter medications such as cranberry juice or ibuprofen

  2. Using a catheter to empty your bladder through the urethra during surgery or childbirth

  3. Undergoing a retroactive prostate surgery

Symptoms of Urinary Retention

Urinary retention is a common problem that can lead to many uncomfortable symptoms.

  1. frequent urination

  2. strong urinary odor

  3. inability to empty your bladder completely

  4. feeling as if you have to go frequently even when there's no need

  5. painful or difficult urination

Exercises to ease urinary retention

There are a variety of exercises that can be done to help ease urinary retention. Some of these exercises include:

-Kegel exercises: These exercises involve contracting and releasing the pelvic floor muscles. They are thought to help strengthen the bladder and improve bladder control.

-Vaginal kegel exercises: These exercises involve using a vaginal ball to contract and release the pelvic floor muscles. They are thought to help improve bladder control and sexual function.

-Pelvic floor toning exercises: These exercises work the pelvic floor muscles by stimulating them with an electrical current. They are thought to help improve bowel movements, urinary incontinence, and sexual function.


There is no one exercise that is effective for all people with urinary retention. It is important to consult with a healthcare professional if you are struggling to cope with your symptoms.

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