Urologists and pelvic-floor experts are issuing warnings against a seemingly harmless habit: pushing or “straining” while peeing. Find out more in the article below.
“Don’t push when you pee… You need to sit and chill and just let it flow, and only go when you have to.”
This simple piece of advice was described as a fundamental way to help ensure urinary health.
Why Straining Is Problematic
When you push to pee, whether by applying pressure to the bladder or pelvic floor, you interfere with the natural, relaxed process of urination. Straining can stabilize harmful pressure within the bladder and pelvic floor muscles, leading to:
- Incomplete bladder emptying
- Weakened pelvic floor muscles
- Potential development or worsening of pelvic floor dysfunction
The specialist highlighted that peeing should be a relaxed process: sit, relax the pelvic floor, and allow urine to flow naturally—no effort required.
What Happens When You Strain
For many people, straining to pee has become an automatic reaction—either to hurry the process or to compensate for a sense of incomplete emptying. Unfortunately, this creates a negative feedback loop:
- Strain → bladder doesn’t fully empty
- You feel the need to pee again soon
- Repeat straining habit solidifies, compromising pelvic floor control
In time, this cycle increases the risk of:
- Urgency – feeling a strong need to pee more often
- Incomplete emptying leading to urinary tract infections (UTIs)
- Pelvic pain or weakness, especially in people assigned female at birth
Who Is Most at Risk?
Those with existing pelvic floor concerns—like postpartum women, older adults, or people with chronic constipation—are particularly vulnerable. Dr. Alicia Jeffrey‑Thomas and others have urged that pushing can exacerbate or even cause pelvic floor dysfunction. She also notes that sitting down completely (rather than hovering or standing) is crucial: this allows the pelvic floor to relax fully, which improves bladder emptying.
Tips for Healthy Urination
To encourage healthy bladder function and avoid straining, experts recommend:
- Sit fully and quietly: Take a moment to relax your pelvis before you start.
- Let it flow naturally: Don’t apply pressure—trust your body.
- Don’t rush: Even if it seems slow, allow the process to finish naturally.
- Use pelvic floor-friendly technique: No hovering or standing when going to the toilet.
- Practice bladder training: Only go when you genuinely feel the need, helping reset your bladder cues.
First Steps to Improve Bladder Health
Try these simple changes:
- Pause before you start – Take a breath, and relax.
- Empty fully – Wait until your bladder is completely empty, even if it takes longer.
- Track your habits – Notice if you’re straining, rushing, or peeing too often.
- Talk to a professional – If you experience pain, leakage, or frequent UTIs, consult with a urogynecologist or pelvic-floor physiotherapist.
Final Takeaway
It may seem trivial, but the way you pee matters more than you think. Straining to urinate isn’t just uncomfortable—it can significantly weaken your pelvic floor and disrupt bladder function over time. Instead, sit, relax, and let it flow naturally. You’ve given your body the signal to go—trust it to do the work.
