Stop Peeing 'Just in Case' and Start Healing Your Pelvic Pain

Stop Peeing 'Just in Case' and Start Healing Your Pelvic Pain

You know the drill: you’re about to leave the house for a long road trip or head out for a fun night in town, and your mom’s voice rings in your head, “You have to pee just in case.” It may seem better to be safe than sorry, but is this the best strategy for your bladder health?


People with overactive bladder (OAB) often practice the ‘just in case’ peeing habit. But did you know that this habit could contribute to your OAB issues? In this article, we’ll uncover the negative effects of “just in case” peeing and provide some tips on how to retrain your bladder so you can prevent overactive bladder symptoms.


What is “Just in Case” Peeing?


“Just in case” peeing is the habit of urinating when it isn't necessary or when you don't feel a strong urge to go. It's often done as a preventive measure rather than waiting to experience an urge before using the restroom. Often, people with OAB find themselves peeing ‘just in case’ before leaving the house and sometimes even multiple times during the day.


How does it contribute to an overactive bladder?


When we practice this habit of peeing just in case all of the time, our bladder starts to get used to emptying itself before it’s full. Over time, this can lead our bladder to become sensitive and easily triggered, resulting in OAB symptoms such as frequent urination, urgent or sudden urges to pee, leaking urine, and pelvic pain.


The Negative Effects of “Just in Case” Peeing


In addition to contributing to OAB symptoms, “just in case” peeing can cause pelvic floor tension. While it might seem like this habit of frequent urination protects your bladder from possible leakage, it's putting too much strain on the muscles that control it. This can lead to pelvic pain and difficulty with bladder control.


Training your bladder not to hold in pee


Practicing “just in case” peeing all the time can train our bladder not to hold in urine as long as it should. This means your body won't be prepared when you need to hold it, like during a long flight or an important meeting. You may find yourself rushing to the restroom more often than necessary and feeling pressure in your bladder at all times.


Creating pelvic floor tension


When we pee “just in case” frequently, it puts extra strain on the pelvic floor muscles that control urination. This can lead to tension in the pelvic area, which can cause pain and discomfort. It's important to remember that your bladder needs time to fill up before it’s ready to be emptied, so waiting until you feel the urge to go and avoiding “just in case” peeing is key.


How to Retrain Your Bladder?


Now that you know the risks of “just in case” peeing, it's time to learn how to retrain your bladder. Here are a few tips to get you started:


Wait until you feel the urge to pee:


Instead of peeing “just in case,” wait until you feel an urge before using the restroom. This will help to train your bladder to hold urine until it's time to go.


Don't pee just in case all the time:


As much as possible, try to avoid the habit of “just in case” peeing. Try to go only when you have an urge and not before leaving the house or any other time during the day.


Consider what you're eating or drinking:


If you need to pee more often than normal, consider what you've been consuming lately. Caffeine and sugary drinks can irritate your bladder and lead to more frequent urges, so try to avoid them as much as possible.


Seek support from a professional if necessary:


If you’re finding it difficult to break the habit of “just in case” peeing, consider seeking help from a healthcare professional. They can guide how best to retrain your bladder and help reduce overactive bladder symptoms.




The habit of “just in case” peeing can lead to a number of negative effects, including pelvic pain and difficulty controlling your bladder. If you find yourself doing this frequently, it's important to recognize the risks and take steps toward retraining your bladder. With the right tools and support, you can learn to manage your OAB symptoms better and take control of your pelvic health.


Dr. Nikki Cohen
Pelvic Floor Therapist in San Diego,
Services in English
Address: San Diego, California
92115 United States
Phone: +1 (818) 606-6717
Email: [email protected]