Tips to Empty Your Bladder Completely: Urinary Retention Relief for Men & Women

Ever feel like you’ve just gone to the bathroom but you still have to go again? Or maybe you sit there, waiting, but nothing really happens? You’re not alone. Many people experience bladder issues at some point, and understanding how to properly empty your bladder can make a big difference in daily comfort and health.

In this guide, we’ll walk you through common questions around bladder emptying and urinary retention, and offer practical, easy-to-follow tips for both men and women.

What does it mean to not fully empty your bladder?

When your bladder doesn’t fully empty during urination, it’s known as urinary retention. This can happen suddenly (acute) or build up over time (chronic). Some people feel the need to urinate frequently, but only release a small amount. Others may strain or wait a long time for urine to start flowing.

Left untreated, urinary retention can lead to discomfort, urinary tract infections, or even kidney problems. But don’t panic, there are ways to manage and improve it.

How do I know if I’m not emptying my bladder completely?

Common signs include:

• Feeling like you still need to pee, right after you just did

• Dribbling or leaking after urination

• A weak or slow urine stream

• Frequent bathroom trips, especially at night

• Discomfort or bloating in your lower abdomen

If this sounds familiar, it’s worth speaking with a healthcare provider. However, you can also try a few self-help techniques at home.

What is double voiding and how can it help?

Double voiding is a simple method that can help your bladder fully empty. Here’s how to do it:

1. Sit on the toilet and urinate as usual.

2. Once you’re done, stay seated for about 20–30 seconds.

3. Lean slightly forward or gently rock back and forth.

4. Try to urinate again - often, more will come out.

This technique helps activate your bladder muscles a second time and can be especially helpful if you often feel like you didn’t “go enough.”

What’s the best position to empty the bladder?

Believe it or not, your posture can make a difference. The best position to empty bladder is one that allows your pelvic floor muscles to relax and your urethra to align properly. For most people, this means:

• Sitting upright on the toilet (not hovering!)

• Feet flat on the floor or slightly elevated with a stool

• Knees higher than hips (a small step stool can help)

• Leaning forward slightly

This posture reduces strain and helps urine flow more freely. It’s a small change that can have a big impact.

Any tips specifically for women?

Absolutely. Many women experience issues with incomplete bladder emptying, especially during or after pregnancy, menopause, or pelvic floor dysfunction. Here are a few practical tips:

• Try double voiding, this works well for women, too.

• Practice deep belly breathing while seated to relax pelvic muscles.

• Don’t rush. Take your time and stay relaxed.

• Gently press your lower abdomen with your hand (just above your pubic bone) to help trigger urination.

If the problem continues, pelvic floor physical therapy can be a game changer.

What about men: are there specific strategies?

Yes. For men, the issue is often linked to the prostate. An enlarged prostate, for instance, can press against the urethra and block urine flow. Here’s what can help:

• Sit to urinate. While it may feel unusual, sitting can help some men relax and empty more fully.

• Use the double voiding method to catch any leftover urine.

• Try timed voiding - urinate every 3–4 hours even if you don’t feel the urge, to avoid buildup.

• Avoid caffeine and alcohol close to bedtime: they irritate the bladder.

Of course, if symptoms are persistent or getting worse, it’s important to get evaluated for prostate or bladder issues.

Can diet or hydration affect bladder emptying?

Yes, hydration and what you drink can play a role. Staying well-hydrated helps keep urine diluted, which makes it easier to pass. However, if you drink too much caffeine or alcohol, your bladder may become irritated and more difficult to empty.

Try spacing out your fluids evenly through the day, and limit bladder irritants if you’re noticing issues.

When should I seek medical help?

If you’ve tried these tips and still:

• Feel pain or pressure in your bladder

• Can’t urinate at all

• Notice blood in your urine

• Experience fever or chills with urination problems

It’s time to see a doctor. These could be signs of an infection or a more serious condition that needs professional attention.

Final Thoughts

Bladder issues can be frustrating and uncomfortable, but they’re also incredibly common. Whether you're navigating aging, recovery from childbirth, or prostate changes, learning how to support your body’s natural elimination process makes a real difference.

If you’re dealing with urinary retention, incorporating small techniques like double voiding, adjusting your posture, and staying mindful of symptoms can help you take control again.

Don’t ignore what your bladder is trying to tell you. A few small changes can lead to big relief.

Essity Australasia makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.

Sources:

• https://www.healthdirect.gov.au/urinary-retention
  
• https://www.medicalnewstoday.com/articles/316706