Understanding Constipation and How Pelvic Floor PT Can Help
Introduction
At least 1 in 6 people will suffer from constipation in their lifetime. For some, this may be a minor inconvenience, while for others, it can severely impact their lives. Constipation is a condition where bowel movements are difficult to pass, infrequent, or don't fully feel empty. Understanding the normal bowel movement patterns and what constitutes constipation is the first step toward finding relief.
What is Normal?
Having a bowel movement (BM) at least 3 times a week to 3 times a day is considered normal. A healthy bowel movement takes less than 10 minutes to complete with minimal to no straining required. The consistency of a healthy BM can range from firm with some cracks to smooth sausage-like or soft blobs.
What is Constipation?
Constipation is a condition characterized by:
Difficulty passing stools (requiring lots of straining)
Infrequent bowel movements (less than 3 times a week)
A feeling of incomplete evacuation
Who Can Experience Constipation?
Constipation can affect anyone, but it typically affects women more than men and becomes more common as we age. However, infants and children can also experience constipation.
Factors Impacting Constipation
Constipation is usually multifactorial, meaning multiple factors may be causing your pooping struggles. Some common factors include:
Poor Diet: Diets that are highly processed or low in fiber can lead to constipation.
Medications: Pain medications, antacids, and antidepressants can contribute to constipation.
Sedentary Lifestyle: Lack of physical activity can slow down bowel movements.
Traveling: Traveling or a lack of a consistent schedule can disrupt normal bowel patterns.
Pregnancy: Hormonal changes and pressure on the intestines can cause constipation.
Other Health Conditions: Conditions like hypothyroidism, diabetes, or neurologic disorders can cause a sluggish response of the GI tract.
The Role of the Pelvic Floor in Constipation
What kind of pelvic floor specialists would we be if we didn’t mention the pelvic floor when talking about constipation? The pelvic floor can significantly impact bowel movements in various ways:
Tight Pelvic Floor: Sometimes, the pelvic floor muscles are too tight and have a hard time relaxing.
Uncoordinated Pelvic Floor: The pelvic floor can contract when it actually needs to relax.
Structural Changes: Changes in anatomy, such as a prolapsed organ, can interfere with bowel movements.
Pain: Pain can make you not want to poop, leading to deferred urges and harder, larger stools.
Top 10 Tips for Managing Constipation with Pelvic Floor PT
Dietary Adjustments: Increase your intake of fiber-rich foods like fruits, vegetables, and whole grains. Fiber helps to bulk up stools and make them easier to pass.
Stay Hydrated: Drink plenty of water throughout the day. Hydration is crucial for softening stools.
Exercise Regularly: Incorporate regular physical activity into your routine. Exercise helps stimulate bowel movements.
Establish a Routine: Try to have bowel movements at the same time each day to train your body.
Proper Toileting Posture: Use a footstool to elevate your feet while sitting on the toilet. This can help to align the rectum and make bowel movements easier.
Pelvic Floor Exercises: Practice pelvic floor exercises to strengthen and coordinate your pelvic muscles.
Relaxation Techniques: Use relaxation techniques to help your pelvic floor muscles relax during bowel movements.
Avoid Straining: Try not to strain during bowel movements. Relax and let the stool pass naturally.
Seek Professional Help: Consult a pelvic floor physical therapist if you experience persistent constipation.
Biofeedback Therapy: Biofeedback can help you learn to control your pelvic floor muscles better.
How Pelvic Floor Physical Therapy (PT) Can Help
Pelvic floor physical therapy can be a highly effective solution for resolving constipation. A pelvic floor PT can:
Assess Pelvic Floor Function: Evaluate the strength, coordination, and relaxation of your pelvic floor muscles.
Provide Personalized Exercises: Create a customized exercise plan to improve pelvic floor function.
Teach Proper Techniques: Instruct you on proper toileting techniques and postures.
Address Underlying Issues: Identify and treat any underlying conditions that may be contributing to your constipation.
Conclusion
Constipation is a common issue that can significantly impact your quality of life. Understanding the normal patterns of bowel movements, the factors that can cause constipation, and the role of the pelvic floor is crucial in finding relief. By making dietary and lifestyle adjustments, practicing pelvic floor exercises, and seeking professional help from a pelvic floor physical therapist, you can manage and alleviate constipation effectively.
Written by:
Dr. Jana Richardson, PT, DPT, WCS, PRPC, CIDN
Dual Board Certified Pelvic Floor Therapist and Owner of Chicago Pelvic Health
Dr. Jana Richardson is a highly accomplished pelvic floor therapist with dual board certifications and extensive experience in treating complex pelvic floor dysfunctions. As the owner of Chicago Pelvic Health, Dr. Richardson is dedicated to providing personalized and effective care for her patients. With a Doctorate in Physical Therapy, and specialized certifications in Women’s Health and Pelvic Rehabilitation, Dr. Richardson is a leading expert in her field. She is also certified in Integrative Dry Needling, further enhancing her ability to offer comprehensive treatment plans. Dr. Richardson’s commitment to patient-centered care and her passion for helping individuals achieve optimal pelvic health make her an invaluable asset to the community.