As a pelvic floor physical therapist in Oconomowoc, I have a lot of conversations that most people would probably consider… a little weird. One topic that comes up all the time? Pooping.
Our pelvic floor plays a big role in pooping, and when things aren’t working well, it can create a domino effect of symptoms like leaking, heaviness, hemorrhoids, and discomfort.
Did you know that pelvic floor dysfunction can cause constipation? This is actually a symptom I’ve experienced with pelvic floor dysfunction. It’s not fun! The good news is that once you understand why it’s happening, there’s actually a lot you can do to help.
The Pelvic Floor and Pooping
One of our pelvic floor’s jobs is to provide sphincter control around all of our openings, which includes our anus. Those muscles obviously need the strength to keep things shut when you don’t want things to come out. But they also need to be able to relax enough to let things out.
If your pelvic floor is too tense and cannot relax well, you may experience:
- Straining to poop
- Hard, lumpy poops or “rabbit pellet” poops
- Feeling like you’re not emptying your bowels all the way
- Not pooping daily
- Bloating or abdominal discomfort
When your pelvic floor can’t relax properly, things can start to get really backed up.
How Do I Know If Pelvic Floor Dysfunction is Causing My Constipation?
This is a really good question. Because, of course, there are many other reasons why constipation can occur.
Start by looking at a few basic habits:
- Do you drink enough water? A good rule of thumb is to drink at least half of your weight in fluid ounces daily, plus 20 to 24 ounces for every hour of exercise. Dehydration can absolutely cause constipation.
- Are you eating enough fiber? Fiber helps create softer, more formed stools and helps things move through your digestive system more easily. Keep a food log and look up how much fiber is in each of the foods you eat.
- Are you active? Your GI system loves movement. Being more sedentary can slow down digestion.
If you answered “no” to any or all of those questions, try making those lifestyle adjustments and see what happens. If you’re properly hydrated, eating plenty of fiber, and are active, then pelvic floor dysfunction is more likely contributing to your constipation.
Other Signs Your Pelvic Floor May Be Too Tense
Constipation is only one of the possible symptoms of a tense pelvic floor. If you’re also experiencing other symptoms of pelvic floor tension, there’s a greater chance your pelvic floor may be contributing to your constipation.
Some of these other symptoms include:
- Leaking with coughing, sneezing, jumping, and/or running
- Urinary urgency or frequency
- Pain with intercourse, tampon and cup use, or gynecologic exams
- Tightness or pain in your hips, back, and/or tailbone
- Pelvic heaviness, pressure, or a bulge sensation
The only way to know 100% for sure if you have pelvic floor tension is with a thorough exam by a pelvic floor physical therapist. We can usually identify pretty quickly if pelvic floor tension may be causing your constipation.
What Can Be Done for Constipation Caused by Pelvic Floor Dysfunction?
The good news is that if pelvic floor dysfunction is causing your constipation, there is so much that can be done to help.
Use Good Pooping Technique
Yes, there is a wrong way to poop. Over time, straining or pushing incorrectly can place excess pressure on your pelvic floor and make symptoms worse.
Here are a few simple tips for pooping:
- Place your feet up on a squatty potty or poop stool. Yes, squatty potties live up to the hype!
- Lean forward with your elbows resting on your thighs.
- Take deep belly breaths and relax your pelvic floor to get things moving.
- When it’s time to push, breathe out as you gently bear down. Think of blowing out birthday candles.
- If wiping feels irritating, consider using a bidet or peri bottle for gentler cleansing.
Relax Your Pelvic Floor
If your pelvic floor muscles are too tense, learning to relax them is one of the most important pieces of treatment.
Here is my favorite pelvic floor relaxation pose for constipation. Take deep breaths in this position and use imagery. Imagine your pelvic floor is the bottom of a balloon expanding as you inhale. Picture your sit bones widening or the area between your sit bones melting like butter.
See A Pelvic Floor Physical Therapist
Pelvic floor physical therapy can be incredibly effective for constipation caused by pelvic floor dysfunction. Manual therapy techniques help release tension in the pelvic floor muscles, similar to how massage helps tight neck muscles that cause headaches. We also address tension and/or weakness in surrounding muscles like the hips, glutes, inner thighs, and back, since they all work together.
You do not have to just live with constipation, straining, or feeling uncomfortable in your body. If you’re in the Oconomowoc area and wondering if pelvic floor dysfunction is causing your constipation, we can help get you answers and relief. Your body was not meant to struggle this hard to poop.
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