Constantly Constipated? Try this…
Constipation is one of those things that as a pelvic health therapist I LOVE to treat, but few women realise that it is considered a pelvic floor problem.
Lets start whats actually normal when it comes to poop. Our bathroom habits are often based on what our familys normal is which is, in my experience often not a helpful tool. So just because dear Aunt Jane only pooped once a fortnight doesn’t mean that when this is becoming an issue for you means you have to live with it.
Here is why, constipation is about frequency, consistency and effort. Yes, you should poop every day, sometimes twice a day is considered normal, your bowel should be the consistency of soft serve icecream and come out easily, no effort no straining and no more than 5 minutes! In fact a good poop can happen in under a minute and require no pushing.
This is because are pelvic floor muscles are actually supposed to relax during elimination and if we are holding our breathe and brearing down its actually causing the very muscle we need to relax to tighten up and prevent poop from exiting. After a really good poop you should be able to wipe once or twice at the most with very little residue on the toilet paper. If you find yourself (or anyone else in your family) going through half a roll of toilet paper after a BM that is a sign that they are in fact constipated.
So if you are pushing out hard lumpy poops, taking more time than you would like in the bathroom or feeling generally bloated and unhappy here are some easy things to start to get your off the constipation carosel.
Consistency, (spoiler alert water matters) Hard lumpy poops are the cause of dehydration, so if you find you are pushing out pebbles or worse (cannon balls) start with drinking more water.
Frequency, if you find that you are more of a once a weeker, than once a day, try incorporating more movement or warm beverage into your morning routine. Rocking on a rocking chair and chewing gum are two other ways to stimulate a bowel movement, but most importantly stick to a consistent routine! Our bowels love it.
Effort, get yourself a squatty potty, because posture matters. Having your feet support and knees a little higher than hips helps relax your pelvic floor muscles so there is less reason to have to push or strain.
Constipation is something that while it is very common, is not normal, and is certainly not something that you have to live with. Constipation can also be the reason for low back pain, bladder issues (think leaks and urgency) and can drive hormone imbalance.
