Why We Rush to Pee & What Is Power Peeing?

You have a job, kids, friends, a life. There are appointments, deadlines, obligations. It’s not uncommon for you to be moving at the speed of light. You may strain or push a little harder when you urinate, just to finish quickly. No big deal, you think. Maybe someone is knocking on the door in a public restroom. You feel anxious and squeeze that last bit of urine out hard. Perhaps you don’t even have to urinate, but you know you will be out for hours with no public restroom nearby. Sometimes the only options are gross ones. You use the clean bathroom at home and barely anything comes out. Still, you don’t want to feel uncomfortable later.

While these may seem like harmless things to do, they can actually hurt you. Pushing your pee out forcefully is called “power peeing,” notes Everyday Health, and despite the name, there’s no power in it at all: It can strain the pelvic floor muscles, which may result in pelvic floor dysfunction. It can even cause pelvic organ prolapse, says VeryWell Health. It’s important to understand how power peeing can affect your pelvic floor health.

Why “Just in Case” Peeing Isn’t Harmless

Meanwhile, peeing when you don’t really have to is not a good idea either, as you may eventually have to pee more often, according to urologist Lamia Gabal. This could train your bladder to have the sensation of needing to pee when you ingest less liquid than usual. That isn’t something you want.

How to Stop Peeing When You Don’t Feel the Urge

How then do you stop peeing when you don’t feel the urge?

Start with some simple research. Toilet apps that tell you where the nearest bathrooms are are a must before planning any trip. Here are a few trusted by the National Association for Continence. A good rule of thumb is to know where your local Starbucks, cafes, restaurants, libraries, Trader Joe’s, Whole Foods, Targets, parks, and community centers are. These generally have working public bathrooms, although you may need to purchase something. (Or want to purchase something to support the store.) While you should always be well-hydrated, you may need to steer clear of carbonated beverages and alcohol, bladder irritants, or liquids that will encourage excess urination. If you urinate before you leave the house (also known as JICing, or “just in case” voiding) because of fear of incontinence, you may feel more secure with an incontinence pad or panty liner.

How to Avoid Power Peeing

To avoid power peeing, it’s helpful to determine if you absolutely can’t go without pushing or if it’s just a matter of bad habits. If you can’t go without pushing, that can be a medical issue like a UTI or bad constipation, which needs to be treated appropriately. If it’s more of an issue where you are doing it to save time, then The National Association for Continence provides some guidance on how to urinate. You should be in the correct voiding position (knees elevated and supported above the hips on a stool or yoga blocks and leaning slightly forward). It may sound weird to have to learn how to go to the bathroom all over again as an adult, but it’s worth taking some time to educate yourself.

A Gentle Reminder

You may save a few seconds by power peeing. You might avoid a trip to a less-than-clean public bathroom by urinating at home. But you could also spend more time at your doctor’s or pelvic floor therapist’s as a consequence. Everyday habits play a vital role in keeping your body working properly. Take them seriously and treat your body gently. Take it easy on the toilet and in everything you do. Your body will thank you!

Can Urinary Urgency, Pelvic Floor Dysfunction and Vaginal Pain Be Prevented?

You’ve probably been hearing a lot about pelvic floor dysfunction and pelvic pain—because people like me don’t stop talking about it (you’re welcome). You may be wondering, “Okay, Riva, we get that YOU see the world through the lens of PFD, but how common is it really?” … “Can we talk about preventing pelvic pain?” Let me share some stats.

Research shows that at least a minimum, 30% of women have a pelvic floor disorder. So do 16% of men. Meanwhile, up to 25% of women have vestibulodynia (pain in the vestibule—the area around the urethra and vagina). And nearly 10% of women in their forties suffer from urge urinary incontinence.

Surprised? These aren’t always conditions doctors warn patients about. That’s why I’m here!

The good news? Many of these issues may be preventable. And the tips below aren’t just good for your pelvic floor—they’re good for your overall health and well-being.

Curb Constipation

Straining puts unwanted pressure on the pelvic organs. I’ve treated patients who developed prolapse (organ descent) after years of pushing and using faulty toileting mechanics.

Constipation can feel embarrassing, but there’s no room for shame here. It affects about four million people! You might have accepted it as just the consequence of a busy life, but that shouldn’t be the case! Chronic constipation burdens the pelvic floor, especially when you need to strain or push to pass a bowel movement.

Remember: peeing and pooping should be passive. No straining required.

Constipation can be occasional or chronic. Chronic constipation may last more than over 12 weeks. Talk to your doctor for a treatment plan, and also consider more water, more fiber, and regular exercise.

If you have irritable bowel syndrome (IBS), you may hesitate to add fiber since it can upset your stomach. If that’s the case, speak with a nutritionist who knows IBS well. They can help you find safe ways to include fiber.

Stop Smoking

We all know smoking is bad news. The biggest fear is cancer, but smoking also increases your risk for pelvic floor disorders.

A 2020 study in the International Journal of Urology found that urgency and urge incontinence were more common in smokers and ex-smokers than in non-smokers. A study in Neurology and Urodynamics also found a possible link between urinary urgency and smoking.

The Michigan Institute of Urology explains why: frequent coughing (common in smokers) puts downward pressure on pelvic organs. Smoking also irritates the bladder—both big problems for pelvic health.

Run Right

Running is fantastic exercise. It can prevent cancer, protect your heart, and improve sleep. But it’s not without risks. One of them is pelvic floor injury.

As I told Runner’s World, good form and proper shoes are essential to protect your pelvic floor. If you’re unsure, work with a personal trainer who knows running mechanics.

One quick tip? Run with a slight forward lean. This prevents excess strain on the pelvic floor.

Choose the Best Birth Control

Thankfully, we live in a time with many birth control options. But what works for one person may not work for another.

Research in the journal Sexual Medicine shows that combined hormonal contraceptives can increase the risk of hormonally mediated vestibulodynia (pain in the vestibule). Why? Because these contraceptives affect estrogen and testosterone levels.

Many of my patients have seen pain improve with estrogen/testosterone creams prescribed by their doctors. Oral contraceptives can also cause other side effects, such as vaginal bleeding and weight gain—factors that may contribute to pelvic floor dysfunction.

The Takeaway

Pelvic floor dysfunction, urinary urgency, and vestibulodynia can be incredibly tough to live with. And yes, some of these lifestyle changes—like quitting smoking—are difficult. But they are possible.

We work hard to prevent heart attacks or skin cancer because we want to live longer. We should protect our pelvic floor for the same reason: quality of life. Both matter.

You deserve a life full of happiness and health—especially pelvic health.

Wanna learn more? Check out my previous blog – How to Press Fast Forward on Your Pelvic Floor Recovery

Author: Riva P

How Power Peeing Can Affect Your Pelvic Floor Health