Natural Home Remedies and Exercises for Frequent Urination

natural home remedies for frequent urinationAbout 13 million Americans suffer from urinary frequency, and it’s not just the older population. People of all ages can have urinary problems. Many young patients experience an abnormal opening or obstruction in the urinary tract, which is also called a functional bladder outlet obstruction. It can be treated.

On the other end of the spectrum, incontinence is a problem prevalent among the elderly, affecting about 77 percent of nursing home residents.


There are numerous causes for frequent urination, from urinary tract infections, enlarged prostate, medications, to even tumor growths. The cause of frequent urination will dictate the type of treatment required. Below are some natural home remedies you can try to address the issue of frequent urination and prevent potential complications.

19 Natural Home Remedies for Frequent Urination

  • Pomegranate paste: Make a paste from the skin of a pomegranate, add a pinch of it to water and consume twice daily.
  • Roasted horse grams: Consume toasted horse grams for several days.
  • Sesame seeds: Eat sesame seeds mixed with jaggery to control frequent urination.
  • Fenugreek seeds: Make a powder of the seeds, mix with ginger and weed seeds as well as with honey or water – consume twice daily.
  • Boiled spinach: Consuming boiled spinach can help balance the less or excess of urine flow.
  • Eat more apples, sweet potatoes, raspberries, beans, bananas, brown rice, and cherries to relieve constipation, as it can trigger frequent urination.
  • Practice bladder control exercise by holding in your urine for longer periods of time throughout the day – be mindful that holding in your urine for too long when you really have to go can increase the risk of infections, so don’t do it to the point where you are in pain.
  • Perform Kegel exercises.
  • Monitor your fluid intake – avoid drinking too late before bed to avoid nocturia.
  • Avoid alcohol, citrus foods and drinks, coffee, tea, and tomatoes and tomato-based products.
  • White vinegar: Take two tablespoons and mix with a half cup of warm water, then drink to help reduce frequent urination.
  • Baking soda: Mix a teaspoon with a glass of water and drink once a day, every few days
  • Cranberry: Containing bacteria-inhibiting properties, cranberry juice is good for reducing frequent urination.
  • Drink about four ounces of pure cranberry juice to aid in preventing urinary tract infections and subsequent frequent urination.
  • Indian gooseberry juice: A great source of vitamin C, helping boost the immune system and treat potential problems of urinary tract infections. It contains useful inflammatory reducing properties.
  • Aloe Vera juice: Aids in the reduction of inflammation and burning sensations during urination. It also helps improve kidney function.
  • Cumin seeds: Aids in alleviating digestive problems that may affect urination.
  • Jaggery: A popular remedy for treating the symptoms of frequent urination.
  • Yogurt: Rich in probiotics and therefore aids in the promotion of a healthy digestive system and healthy kidneys.
  • Cinnamon powder: Containing natural anti-inflammatory properties, this natural remedy helps reduce symptoms of inflammation and burning sensations. It also promotes healthy kidneys, helping reduce frequent urination.

Other Treatments for Frequent Urination

When frequent urination turns out to be something other than a temporary issue, such as a urinary tract infection, there is no need to despair and think that you’re destined to be a hermit because you need to be always near a washroom. While there is no cure for frequent urination, several treatments can help keep frequent urination episodes under control.

For example, if diabetes is the cause, treatment might involve managing blood sugar levels. If a person has overactive bladder, treatment could begin with behavioral therapies, such as bladder retraining, diet adjustments, and Kegel exercises.

Treatment for frequent urination can also involve medications. Some drugs come in the form of tablets, while others come as a patch. In recent years, the drug Botox has been used to treat some people with frequent urination. The serum is injected into the bladder muscle, causing it to relax and increasing its storage capacity. This can reduce episodes of leaking.

Surgery is possible, but it should be a last resort. The least invasive procedure involves implanting a nerve stimulator beneath the skin to help manipulate contractions in the muscles and organs within the pelvic floor.

Exercises for Frequent Urination

Kegel Exercises

If you’re looking to manage frequent urination, consider adding kegel exercises to your everyday routine. These are simple exercises that can be done anytime, anywhere. The goal is to strengthen the pelvic floor muscles and help control urinary incontinence. You can practice this over time by squeezing and then holding the pelvic strength for a few seconds before releasing it. With regular practice and patience, you’ll reap the benefits of kegel exercises to give your overactive bladder the treatment it needs.

Sitting Fast-Twitch Exercise

Your pelvic muscles are an integral part of your body, containing the same muscle tissue as the rest. These muscles are divided into two types: fast-twitch and slow-twitch muscles. Fast-twitch muscles are those that fire quickly, providing short bursts of power. On the other hand, slow-twitch muscles provide more sustained activity and produce less power over a longer period.

To complete fast-twitch exercises, start by sitting in a chair and finding your pelvic floor muscles. Clench these muscles like you are attempting to squeeze something. Release almost immediately. Repeat these steps up to ten times per set, three sets a day.

Sitting Slow-Twitch Exercise

Slow-twitch muscles tissue is just as important as fast-twitch. Slow-twitch can help support lower organs and allow for more time between bathroom breaks.

To perform slow-twitch muscle exercises, sit in a chair and bring your attention to your pelvic floor muscles. Clench your pelvic floor muscles like you are trying to avoid passing gas and hold for up to ten seconds. Relax. Repeat this 10 times per set, performing three sets per day.

Standing Kegel Exercise

Doing kegel exercises is a great way to strengthen your pelvic muscles, and they can be done in multiple positions. You can do them lying down on your back or stomach, sitting on the floor or in a chair, or standing up with your feet shoulder-width apart. To perform standing kegal exercises, lift and hold your pelvic floor muscles, then relax. Start by lifting and holding for three seconds, then relaxing for three seconds. Repeat this 10 times in a row for one set. Practice this for 3 sets a day.

Horizontal Kegel Exercise

Kegel exercises target the muscles in our pelvic area and improve strength and endurance through contraction and relaxation of these muscles. Practicing kegel exercises in a horizontal position may be more comfortable for some people, but it can be just as effective as if done in another position such as standing. As kegels can be done anywhere without any additional equipment, doing kegels while lying horizontally is highly recommended for those who have weaker muscles but are looking to build their pelvic floor.


Squats are an excellent exercise for strengthening the pelvic floor and improving overall pelvic health. Working out the hamstrings and glutes with squats helps to release chronic tension, making squats a great cure for bladder weakness. Squats not only improve muscle strength but also help prevent pelvic floor problems such as incontinence and prolapse.

Squeeze and Release

The squeeze and release exercise is a fast and easy way to help enhance the pelvic floor muscles’ ability to respond quickly. Do these exercises each time you sneeze, cough, or lift something heavy. Visualize your pelvic muscles when you feel a sneeze, cough, or prepare to lift something heavy. Squeeze them as quickly as possible and then release them.


A popular pose in yoga, the bridge is an excellent exercise that can help to activate the pelvic floor. To perform a bridge, lay with your back on the floor. Bend knees while keeping feet flat on the floor, hip-width apart. Place arms to the sides with palms facing downward.


Exhale and press your inner feet and arms to the floor. Push your tailbone upward towards the ceiling and tighten your buttocks while lifting off the mat. Stay in this position for 8 seconds. Release and lower buttocks to the floor. Repeat 10 times for 2 sets.

Reclining Bound Angle Pose

This classic restorative yoga pose can work the entire pelvic floor muscles, helping reduce the urge for frequent urination. Start by lying flat on the floor. Bend knees and bring feet together with the outer edges of both feet on the floor.

Place heels close to the groin. Palms must lie next to hips and pressed towards the floor. Exhale and contract abdominal muscles as the tailbone moves close to the pubic bone. Hold the position for an inhale and let your knees open as you exhale to create a good stretch in your inner thighs and groin. Stay in this position for up to a minute.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.


Related Reading: