Feeling backed up? Constipation can be due to pelvic floor muscle dysfunction!
By: Dr. Katie Ihlenfeldt, PT, DPT
Feeling backed up? Being constipated can be so uncomfortable! Good thing there are lots of ways a pelvic floor physical therapist can help!
What causes constipation?
There’s multiple reasons someone can feel constipated; we not only have our gastrointestinal system in play, but our bowel movements are also affected by hydration, hormone levels, and pelvic floor muscle function. Below is a list of common reasons someone can feel constipated:
Dehydration
Food intolerances/gastrointestinal sensitivities (for example: diary/gluten intolerance or allergies)
Not enough fiber
Pregnancy: shift in hormones and decrease space because of growing uterus and baby
Side effects of medication or supplements (opioids and iron supplements are commonly known to cause constipation)
Hormone imbalances
Pelvic floor dysfunction
How the pelvic floor muscles can contribute to constipation
Our pelvic floor muscles need to relax and lengthen when we have a bowel movement and urinate. If the pelvic floor muscles are tight or do not lengthen during a bowel movement this can make it difficult for the stool to pass through.
This is where a pelvic floor physical therapist can help! We help teach you how to lengthen and relax the pelvic floor so that you can have better and complete bowel movements.
Other tips from a pelvic floor therapist that can help reduce constipation:
Stay hydrated and make sure to drink enough water throughout the day. A general rule is about half your bodyweight in ounces of water. For example, for a 150lb person it’s recommended to drink 75 ounces of water a day. However, this can vary from person to person and can vary on how much time you spend outside and exercise.
Use a squatty potty! This stool that fits around the toilet elevates your feet so that your knees are above your hips. This puts the pelvic floor muscles on slack to help things exit more easily
Don’t spend more than 5 minutes on the toilet; straining to get a bowel movement out can lead to prolapse or hemorrhoids
Can try a magnesium supplement. This is a general recommendation known to help with constipation, however always make sure to check with your doctor before adding a supplement.
Physical movement! Yoga and taking a walk can really help get things moving
Drinking a warm liquid. Many people use coffee but tea or even a cup of warm water with lemon can help
And see a pelvic floor physical therapist!!
We can evaluate your pelvic floor muscles as well as the rest of your body to see what is contributing to your constipation and how to help!
