How to Poop Properly: Essential Tips for Healthy Bowel Movements
Introduction
"Why aren't we ever taught these things?!" This is a common reaction from patients when we discuss the often basic techniques to improve bowel and bladder health. These habits should ideally be learned and passed down through families, but more often than not, people only learn proper pooping habits after problems arise. Let’s dive into some essential tips for healthy pooping.
Step 1: Use Optimal Pooping Posture & Positioning
Yes, how you sit on the toilet really does matter. The optimal toilet positioning allows the muscles around the rectum to relax, helping to open the angle between the rectum and the anus, making stool passage easier. The Squatty Potty has popularized this concept with their handy stool, which elevates the knees above the hips.
Finding Your Optimal Position
Not everyone needs to sit with their knees elevated. The key is comfort. If squatting causes hip or back discomfort, adjust the angle until you find what works best for you. Consider leaning forward and resting your elbows on your knees. Experiment with different positions to see what feels most natural and comfortable.
Step 2: Take Your Time
Rushing bowel movements can lead to straining, which is not ideal. Instead:
Head to the bathroom as soon as you feel the urge to poop.
Sit and relax on the toilet for at least 5 minutes, giving your body time to move things naturally.
If you need to push, move on to the next step.
Step 3: Push Properly
Sometimes, a little push is necessary. Proper pushing involves:
Abdominal muscle activation
Controlled breathing
Proper Poop Pushing Technique
Belly Big: Relax your belly forward and take a deep breath in.
Belly Hard: As you exhale, push into your belly, tensing the abdominal muscles without drawing them in.
Pelvic Floor Drop: While exhaling, gently bear down, allowing your pelvic floor to open and relax.
Who knew pooping could be so technical?
Top 10 Tips for Healthy Pooping
Stay Hydrated: Drink plenty of water daily to soften stool.
Eat Fiber-Rich Foods: Incorporate whole grains, fruits, and vegetables into your diet.
Exercise Regularly: Physical activity helps keep your digestive system moving.
Avoid Holding It: Go to the bathroom as soon as you feel the urge.
Find Your Perfect Position: Experiment with different toilet positions to find what works best for you.
Take Your Time: Don’t rush your bowel movements; allow your body to work naturally.
Relax: Stress can affect bowel movements, so practice relaxation techniques.
Consider a Footstool: Elevate your knees above your hips for easier pooping.
Listen to Your Body: Pay attention to your body’s signals and don’t ignore the urge to go.
Seek Help if Needed: If you experience persistent issues, consult a healthcare professional.
FAQ Section
Q: Why is pooping posture important?
A: The right posture helps the muscles around the rectum relax and opens the angle between the rectum and the anus, making it easier to pass stool.
Q: How much water should I drink to help with pooping?
A: Aim for 1.5 to 2 liters of fluid a day, more if you are exercising or in hot weather.
Q: What foods are good for preventing constipation?
A: Fiber-rich foods like whole grains, fruits (with skin), vegetables, and legumes are great for preventing constipation.
Q: How can I improve my gut health for better bowel movements?
A: Eat a variety of colorful plants, limit ultra-processed foods, and include fermented foods in your diet to support a healthy gut microbiome.
Additional Tips for Healthy Bowel Movements
1. Create a Routine
Establish a regular bathroom routine. Try to go at the same time each day, preferably after meals when your bowels are most active. This helps train your body and can make bowel movements more predictable. Remember the range of normal bowel movements, up to 3 a day or once every 3 days. If you are outside this range, contact your pelvic floor pt!
2. Understand the Role of the Pelvic Floor
Your pelvic floor muscles play a crucial role in bowel movements. Strengthening and relaxing these muscles can help with proper pooping. Pelvic floor exercises, such as Kegels, can be beneficial.
3. Try Colon Massage
Gently massaging your abdomen in a clockwise direction can stimulate bowel movements. This can be especially helpful if you feel constipated or if you’re having trouble getting things moving.
4. Avoid Overusing Laxatives
While laxatives can be helpful in certain situations, overuse can lead to dependency and worsen constipation in the long run. Always use them as directed and consult a healthcare professional if you find yourself relying on them frequently.
5. Mind Your Medications
Some medications can cause constipation as a side effect. If you suspect your medication is affecting your bowel movements, talk to your doctor. They may be able to adjust your dosage or suggest alternatives.
Conclusion
Healthy pooping habits are essential for overall well-being. By using the right posture, taking your time, and knowing how to push properly, you can significantly improve your bowel movements. Remember, if you experience persistent issues, it’s always best to seek professional advice. Happy pooping!
By following these tips and incorporating healthy habits, you can ensure better bowel health and avoid common problems associated with improper pooping techniques. For more personalized advice, consult with a pelvic floor physical therapist.
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.