To Pee or not to Pee in the Shower?

Let’s preface the answer with some basic understanding of how urinary function works:

• The bladder contracts to release urine.
• Contraction of the pelvic floor will work to stop the flow of urine while relaxation of the pelvic floor allows the flow of urine.
• Thus, a pelvic floor that can LENGTHEN and RELAX is essential for urination (and bowel movements).
• Enter problems of urinary habits:
  • When we have an activated pelvic floor: because we can’t relax or maybe we are hovering over the toilet seat- it requires us to “push” urine out, creating downward pressure on the pelvic floor in order to release urine, weakening those muscles.
  • This weakens 👎 the pelvic floor muscles over time and creates coordination issues, i.e. your bladder and pelvic floor don’t know how to work together to void.
• EMG studies show the pelvic floor is at highest activity in standing (vs. lying down with knees bent)

SO how does this apply to the shower?
My answer to the popular question: I would say, NO, you shouldn’t do this often, ESPECIALLY not if you are struggling with urinary issues of urge and leakage.

Here’s why:

• If the pelvic floor is active in standing, this means we are pushing to release urine, weakening the pelvic floor and confusing the relationship between the bladder and pelvic floor
• We create learned bladder habits: just like the infamous “just in case peeing” where your bladder learns to hold less because its been influenced by situations, you can also train your bladder to always “have to go” in water scenarios like:
  • Washing hands at the sink? 👉 Does your URGE increase making you need to run to the bathroom?
  • Hearing the sound of running water provokes leaking or urge?
  • Let’s not even talk about if water relaxes you to pee in the pool…

Now, just like a hover squat might be required in dire situations of scary looking toilets, I give you a hall pass every now and then for shower peeing.

I often say that the sum of our DAILY habits can add up big in our pelvic floor function OR dysfunction.

So what it boils down to is, don’t do it every day.

Similarly, if it happens now and then I don’t have a problem with that. If you do it every day and are struggling with pelvic floor issues, we definitely need to work on that.

If it's a true void that is necessary (8 seconds plus of urine stream) then go before the shower. If it’s ONLY because you’ve begun to associate the shower with peeing, then urge suppression techniques and bladder retraining will come into play.

Cheering you on ♥️

Do you struggle with urge? Join the Connect Pelvic Floor Fitness Membership. You’ll get access to my fully guided, step-by-step plan to heal your core and pelvic floor. I will take you on a similar journey to the one I went on to achieve my own success, allowing me to get back to running without peeing my pants.