5 Tips to Reduce Constipation and Improve Bowel Health
Everyone's bowel routines are a little different. Normal bowel movements range from 3x a day to every 3 days. We all have our own norm. Feeling bloating, uncomfortable or having a difficult time emptying your bowels is not considered normal.So here are 5 tips from our pelvic floor physical therapists to improve your bowel health.
If you have an urge go. The large intestine is responsible for removing water. The longer the stool stays in there, the drier/harder it gets, making it harder to pass. Plus if you ignore the urge over time, the urge sensation gets less.
Positioning matters. Your hips should be above your knees. This helps the pelvic floor muscles relax, allowing stool to pass with increased ease. Try using a squatty potty or small stool under your feet.
Sit on the toilet for 5-10 minutes but no more. No phone…it can be overstimulating and not helping the cause.
Breath big nice diaphragmatic breaths. This helps to relax the pelvic floor, which lets the stool move through with increased ease.
Movement is key to getting your bowels moving. This could be your normal exercise routine or even just a walk. Throw in a little bowel massage for extra bonus points.
Stress, diet, water, fiber intake and hormones are just some of the things that can contribute to constipation. Sometimes you need more than the tips above. A pelvic floor physical therapist is here to create a plan that works for your individual needs.