How Pelvic Floor Physical Therapy Can Help You Poop!
Feeling Backed Up? Read this blog to learn how pelvic floor physical therapy can help and tips to help reduce constipation today!
We don’t realize what a luxury it is to have an easy consistent bowel movement until we’re backed up, uncomfortable, and having difficulties fully emptying. Chronic straining and constipation can lead to other issues such as hemorrhoids, pelvic organ prolapse, urinary leakage and urgency, and a decrease in bowel movement urges which is why it can be SO helpful to have a pelvic floor physical therapist do an evaluation!
First, there is a lot that can influence our bowel movements including:
Digestive system: Within the digestive system factors like hydration level, diet, food allergies, and other gastrointestinal disease can play a role.
Hormones: Women especially can be affected by hormonal shifts during their menstrual cycle as well as in pregnancy that can lead to bowel movement issues.
Pelvic floor muscles: Our pelvic floor muscles need to be able to relax and lengthen for stool to easily pass through. When we have increased tension within these muscles or are unable to relax them, it can make it challenging for stool to exit.
So what do we do in pelvic floor physical therapy??
We address your pelvic floor muscle coordination and the muscles surrounding the pelvis to help you understand how to lengthen and relax the pelvic floor as well as reduce any extra strain on the pelvic floor that could be a source of tension. For example, if your glute muscles are not strong enough or not giving you enough support, your pelvic floor will overcompensate to help stabilize the pelvis which leads to strain and increased tension within those muscles. So if we strengthen your glutes, it reduces the workload on the pelvic floor, allowing those muscles to rest and decrease tension. We also discuss lifestyle habits like water intake, diet considerations, and toileting habits that can also make significant impacts on bowel movements.
Read below for toileting position tips that can assist lengthening the pelvic floor and easier bowel movement!
Toilet posture
Use a squatty potty or stool to rest your feet on so your knees are above your hips; like in a supported squat position! This helps lengthen a pelvic floor muscle called the puborectalis and allow easier passage of the stool. We also want to make sure your feet are flat; you should not be up on your toes!
Lean forward and rest your elbow on top of your knees. This allows the entire body to relax so your pelvic floor can open up and the compression of the abdomen in this forward position can help move our stools too!
Breathing during a bowel movement
Think “When in doubt, breathe OUT”. We want to avoid straining/holding your breath and bearing down because this ends up putting more pressure on the pelvic floor and organs that can lead to hemorrhoids and prolapse. So once you are in the position described above, take a slow deep breath in and then breath out!
Timing
It should not take any longer than a few minutes to have a healthy bowel movement. If nothing is moving within 5 minutes get off the toilet and try again later!
Ultimately, seeing a pelvic floor physical therapist to help evaluate specifically why YOU are experiencing these symptoms can be the most helpful. Reach out if this is something you are dealing with, we can help!
By: Dr. Katie Ihlenfeldt, PT, DPT
