Education Hub
Simple, easy-to-read information about your health. We've kept it straightforward with no medical jargon if we can help it, made specially for people living in Australia.
If you’ve been putting this off because it feels embarrassing, you’re not alone, and it’s never too late to learn a bit more and make a fresh start.
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Welcome to your Education Hub
We're glad you're here. This space is designed to help you feel more confident and informed about your body. You'll find easy-to-follow educational videos and clear information on bladder, bowel, and pelvic floor health.
When you're ready to take the next step, you can use the Start the Tracker button at the bottom of the page to monitor your progress and get support tailored just for you.
The information and resources throughout this hub are drawn from trusted organisations including the Continence Foundation of Australia, the International Urogynecological Association (IUGA), the Urology Care Foundation, the Australasian Menopause Society, and the National Association for Continence. All external links open in a new tab.
What is considered normal bladder function?
- Passing urine 4–6 times per day
- Passing urine no more than once per night
- Passing 1–2 cups of urine (250–500 mls) each time
- Passing urine in a steady stream until the bladder is empty
- Being able to delay passing urine until convenient
- Having no leakage of urine between visits to the toilet
Female pelvic floor muscle - 3D animation
A 3D animation from Continence Health Australia showing what the pelvic floor is, where it's located, and why strengthening these muscles matters for bladder and bowel control.
Introduction to urinary incontinence in women
An educational video from the Australasian Menopause Society (AMS) covering what urinary incontinence is, why it happens, and the options available to help.
Please note: while this video focuses on women, pelvic floor exercises and bladder training are equally beneficial for men. All of the techniques and tools on PelviGuide are suitable for both men and women.
Bladder Health & Management
An educational overview covering bladder function and practical management strategies.
Stress urinary incontinence — Dr. Lynsey Hayward
A clinical overview of stress incontinence and overactive bladder from Dr. Lynsey Hayward, covering symptoms, causes, and treatment options.
What is stress incontinence?
Stress incontinence is when leaks happen because of pressure on the bladder, such as when you cough, sneeze, laugh, or lift something heavy.
Common Causes
Weak pelvic floor muscles or damage to the nerves that control the bladder.
What can help
Understanding urge incontinence
This is a sudden, strong need to pass urine that is difficult to delay. You may feel like you need to go more often than usual.
Common Causes
The bladder muscle contracting when it shouldn't, often linked to lifestyle or underlying conditions.
What can help
Poor bladder emptying
Sometimes the bladder doesn't empty fully when you go to the toilet. This can cause discomfort, a feeling of pressure, or needing to go again very soon after. It may also increase the chance of urinary tract infections.
Common Causes
Weak bladder muscle, a blockage, or pelvic organ prolapse pressing on the bladder.
What can help
Learning more about pelvic organ prolapse can help you understand how it might be contributing to your bladder emptying difficulties.
Pelvic organ prolapse — Your Pelvic FloorBowel health & constipation
Regular bowel habits are key to overall comfort. Constipation can put extra pressure on your pelvic floor and bladder.
Common Causes
Often linked to diet, fluid intake, or lifestyle habits.
What can help
Overactive bladder
Overactive bladder (OAB) is a condition where the bladder muscle contracts too often or at the wrong times, causing a sudden, strong urge to pass urine. This can happen during the day and also at night, disrupting sleep.
Common Causes
Overactive bladder muscle contractions, often linked to ageing, nerve problems, or underlying health conditions.
What can help
This resource provides detailed information about overactive bladder symptoms and how they can be managed.
Overactive bladder — Your Pelvic FloorNocturia
Nocturia is when you wake up two or more times during the night to use the toilet. While waking once is common as we get older, frequent night-time trips can disrupt your sleep and affect your energy and mood the next day. The good news is that there are often simple changes that can help.
Common Causes
Drinking fluids close to bedtime, caffeine or alcohol in the evening, sleep apnea, overactive bladder, diabetes, certain medications, or other underlying health conditions.
What can help
Are You Experiencing the Emotional Challenges of Incontinence?
Living with bladder or bowel leaks can quietly affect how you feel about yourself and the world. This section is for that part of the experience — the worry, the isolation, the frustration — and what can genuinely help.
"A 2019 survey by the National Association for Continence found that 90% of people with incontinence reported feeling isolated, depressed, or hopeless. You're not alone — and it doesn't have to stay this way."
Why stress can make leaks worse — and vice versa
Anxiety and stress create muscle tension (including in the pelvic floor), which can increase urgency and leakage. Having a leak adds to the anxiety. The good news is that breaking the cycle is possible with the right strategies.
Practical things that can help
Deep breathing & relaxation
Activating the body's relaxation response can calm the nervous system, reduce muscle tension, and ease urgency. Even a few slow, belly-level breaths in a difficult moment can make a difference.
Progressive muscle relaxation
A simple technique where you tense and release muscle groups one by one, starting from the feet and working up. Done lying down, it guides your body and mind into a calmer state.
Talk therapy & CBT
A therapist can help you process the frustration and embarrassment that comes with incontinence. Cognitive-behavioural therapy (CBT) in particular is great at identifying and reshaping unhelpful thought patterns.
Physical activity
Exercise is one of the most effective stress-busters available. Walking, swimming, yoga, or gentle cycling all count — and they're also good for your overall pelvic health.
Lifestyle changes
The same habits that help physically also help emotionally: eating well, staying hydrated, doing regular pelvic floor exercises, and keeping track of symptoms so you feel more in control.
Finding support
When you're ready, connecting with others — whether friends, family, a counsellor, or an online community — can ease the isolation. You don't have to carry this alone.
A few reminders for hard days
This is not your fault. Incontinence is a medical condition, not a personal failing.
You are not alone. Millions of people deal with the same challenges — they're just not talking about it openly.
Progress takes time. Managing incontinence is a journey. Setbacks are normal. Persistence matters more than perfection.
A single deep breath counts. It's a small thing that can shift a difficult moment.
You deserve support. It's okay to ask for help — from a GP, a physio, a counsellor, or a loved one.
Be proactive. There is something out there that will work for you. Keep asking, keep trying.
Are You Experiencing the Emotional Challenges of Incontinence?
A free, plain-English brochure from the National Association for Continence covering the mental health impact of incontinence and practical strategies to help. Written for patients, not clinicians.
Supporting someone else? You're not alone
Being a carer for someone with incontinence can be emotionally demanding. This short video covers practical ways to care for yourself while caring for someone else.
For more carer resources and continence support, visit ACE Care Gap — dedicated to bridging the gap between continence education and practical, real-world support.
Visit ACE Care GapDisclaimer: This content is for general educational purposes only and does not replace the advice of a qualified health professional.
Trusted Educational Resources
Continence Foundation of Australia, IUGA, Pelvic Floor First, and more.
Frequently Asked Questions
Common questions about bladder and bowel health, answered in plain language.
Ready to track your learning progress and confidence?
Start the education tracker