How do you sit on a toilet with a prolapsed bladder?

To sit on a toilet with a prolapsed bladder, you should lean forward with your feet apart and take the time you need to comfortably empty your bladder and bowels without straining.

Optimizing Your Toilet Posture for Prolapse

Adopting the correct posture on the toilet can significantly help manage symptoms and prevent further strain on a prolapsed bladder. The goal is to create the optimal alignment for your pelvic floor muscles to relax and allow for easier passage of urine and stool.

• Lean Forward: Hinging at your hips, gently lean your torso forward. This changes the angle of your pelvis, which can help straighten the colon and urethra, making elimination easier.
• Feet Apart: Position your feet wider than hip-width apart. This wider stance provides a stable base and can help relax your pelvic floor muscles.
• Take Your Time: Do not rush the process. Allow your body to fully empty without feeling pressured. Rushing often leads to straining.
• Consider a Foot Stool: Placing a small foot stool (often called a 'squatty potty') under your feet can elevate your knees above your hips. This "squat" position further optimizes the angle of your rectum and bladder, facilitating smoother elimination and reducing the need to push.

Beyond Posture: Supporting Bladder Health

Effective management of a prolapsed bladder extends beyond just toilet posture. A holistic approach focusing on avoiding strain and strengthening supporting muscles is crucial.

Avoiding Strain

One of the most critical aspects of living with a prolapsed bladder is to avoid straining to pass urine or bowel motions. Chronic straining puts excessive downward pressure on the pelvic floor, which can worsen prolapse.

• For Urination: Relax and allow urine to flow naturally. Do not push or bear down.
• For Bowel Movements:
  • Ensure adequate fiber intake in your diet (fruits, vegetables, whole grains).
  • Stay well-hydrated by drinking plenty of water.
  • Respond to the urge to go promptly; don't hold it in.
  • Use the leaning forward, feet apart posture, potentially with a foot stool, to facilitate easier passage.
  • Avoid prolonged sitting on the toilet, which can also lead to straining.

Strengthening Your Core and Pelvic Floor

Strengthening the muscles that support your bladder and pelvic organs is a cornerstone of prolapse management. This includes exercise that strengthens your core muscles and your pelvic floor.

• Pelvic Floor Exercises (Kegels): These exercises specifically target the muscles that support your bladder, uterus, and bowels. Proper instruction from a pelvic floor physical therapist is highly recommended to ensure correct technique.
• Gentle Core Strengthening: Focus on exercises that engage your deep core muscles without creating excessive downward pressure. Examples include:
  • Gentle Pilates
  • Transversus abdominis breathing exercises
  • Bridges
• Avoid High-Impact Exercise: It's important to avoid high-impact exercise such as jumping and running as these activities can place significant stress on the pelvic floor, potentially worsening prolapse. Opt for low-impact alternatives like walking, swimming, cycling, or elliptical training.
• Professional Guidance: Consulting a pelvic floor physical therapist can provide tailored exercise programs and guidance for managing your specific condition.

Learn more about pelvic floor health and exercises

Key Toilet Habits for Prolapsed Bladder

Here's a quick summary of helpful and unhelpful practices for individuals with a prolapsed bladder: