Why Are My Stools Thin? The Link Between Bowel Changes and Pelvic Floor Dysfunction
Introduction
If you’ve ever glanced into the toilet and been surprised—or even alarmed—by a pencil-thin poop, also known as ribbon-like stool, you’re not alone. Many people notice changes in stool shape and wonder what is going on. While occasional variations in size or shape can happen for a variety of reasons, persistently thin stools may indicate an underlying issue. One often-overlooked factor is pelvic floor dysfunction, a condition that can subtly impact bowel movements.
As the owner of a leading Pelvic Physical Therapy clinic and a dual board-certified practitioner in pelvic health (WCS and PRPC), I’ve encountered countless individuals looking for answers to this very concern. In this article, we’ll explore why stools can appear thin, how the pelvic floor may be involved, and practical steps you can take to achieve better bowel health.
1. Recognizing the Importance of Stool Shape
Why Stool Shape Matters
Stool shape can tell us a lot about what’s going on inside the body. For instance, the commonly referenced “healthy” stool is typically formed, soft, and easy to pass. When stools become extremely thin—like pencil-thin—it might be a sign that something is affecting the bowel’s normal function.
Common Factors Linked to Thin Stools
Dietary Changes: A diet low in fiber can lead to irregular bowel patterns and harder stools that might look thinner when passed.
Stress and Lifestyle: Stressful routines often disrupt digestion. When you’re tense, so are your muscles, including those involved with bowel movements.
Digestive Conditions: Certain conditions like irritable bowel syndrome (IBS) or inflammation in the colon can contribute to stool changes.
Pelvic Floor Tension: Pelvic muscles that are overly tight can create a stool thinner since the passage way is more narrow than usual.
Beyond Just a Symptom
Thin stools might not necessarily mean a serious illness, but they do warrant attention—especially if you notice consistent changes over time or experience other symptoms like rectal or pelvic pain, constant feeling to have a bowel movement, or bleeding. Understanding what’s happening can help you prevent bigger issues down the road.
2. Subtle Signs You Shouldn’t Ignore
Unusual Straining and Discomfort
When the pelvic floor is involved, you might notice straining more than usual. Perhaps you feel like you have to push or bear down excessively to pass stool. Over time, this can lead to or worsen issues such as hemorrhoids or rectal pain.
Changes in Bowel Routine
Finding that you go to the bathroom less frequently—or more frequently—than before? Dysfunction in the pelvic floor spill over into changes in your bowel routine. If the muscles aren’t letting the stool empty out efficiently, it can cause constipation, often never feeling quite “empty.”
Pelvic or Rectal Pressure
Some people with a tight pelvic floor may experience a sensation of rectal or pelvic pressure, often feeling like they’re sitting on a something or feel like they have a “golf ball” in the rectum. While this tension can stem from various causes, a chronic, unrelenting feeling of presure in the rectal region can be a clue that your muscle mechanics are off.
Feeling of Incomplete Evacuation
One of the telltale signs of pelvic floor dysfunction is the sensation that you haven’t fully emptied your bowels, even right after you’ve gone. This feeling might lead you to make multiple trips to the bathroom or spend a long time trying to force out stool, contributing to thinner, narrower bowel movements.
3. How the Pelvic Floor Influences Stool Shape
The Pelvic Floor’s Role
The pelvic floor is a group of muscles that spans the bottom of the pelvis, supporting organs like the bladder, uterus or prostate, and rectum. These muscles also help control when you start and stop the flow of urine and the passage of stool. Ideally, they contract and relax at the right times to facilitate efficient bowel movements.
When these muscles are overly tight or cannot relax properly, the rectum can be constricted or angulated, making it harder for stool to pass in a healthy shape. Over time, the stool may become narrow or “pencil-thin” as it traverses a restricted pathway.
Bristol Stool Chart
This chart displaying seven stool types, ranging from hard, lumpy stools (Type 1) to entirely liquid stools (Type 7). Ideal stool type is between Types 3-4, whereas Types 1-2 indicate constipation and Types 6-7 indicate more diarrhea.
Coordination is Key
It’s not just about strength; coordination is equally important. Some people may actually have strong pelvic muscles but lack the ability to relax them at the right moment. This incoordination can create a partial “kink” in the rectal canal, influencing stool shape and potentially leading to more difficulty with evacucation.
The Stress Connection
Stress often affects the body from head to toe. If you’re regularly anxious, your pelvic floor might reflexively contract, contributing to tight, tense muscles. Over time, this tension can turn into a chronic holding pattern, making normal bathroom visits more challenging.
4. Practical Ways to Address Thin Stools
Mindful Bathroom Habits
Optimize Positioning: One of the simplest tips is to place a small footstool, similar to a Squatty Potty under your feet when you sit on the toilet. This slight elevation mimics a more natural squatting posture, straightening the rectal canal and reducing strain.
Avoid Rushing: Give yourself enough time in the bathroom. Rushing or straining can exacerbate tension, whereas a relaxed approach helps your pelvic floor function more effectively. Diaphragm breathing can greatly help with relaxation.
Dietary Adjustments
Boost Your Fiber: Incorporate more whole fruits, vegetables, and whole grains. Fiber adds bulk to your stool, making it easier to pass and potentially reducing thinness.
Stay Hydrated: Dehydration can lead to harder stools, which may appear thinner when passed. Aim for around 6-8 glasses of water throughout the day.
Stress Management
Although stress alone isn’t the only culprit, it can compound pelvic floor issues. Simple techniques like diaphragmatic breathing, meditation, or gentle stretching routines can help lower stress hormones and reduce muscle tension throughout the body—including the pelvic floor.
Pelvic Physical Therapy
As a dual board-certified Pelvic Health Physical Therapist, I’ve seen firsthand how specialized exercises and hands-on techniques can help retrain and relax the pelvic floor. A personalized pelvic PT program might include:
Manual Techniques: A therapist may use external or internal techniques to release tension in tight muscles.
Muscle Coordination Training: Learning how to contract and relax the pelvic floor at the right moments can dramatically enhance bowel movements.
Rectal Sensation Training: This is a way to retrain the sensation in the rectum to properly sense urges at the correct capacities.
Posture Training: Daily posture also affects pelvic muscle tension. A professional evaluation of postures in standing, sitting, and movements like squatting, can provide insight for exercises or manual techniques your body might benefit from.
Targeted Exercises: These exercises are given based on the specific findings from your evaluation, and ongoing assessment of how your muscles in the pelvis and surrounding coordinating.
Seeking care from a Pelvic PT is often an easy and noninvasive first step toward better bowel health. Unlike more invasive diagnostic procedures or medications, pelvic physical therapy aims to empower you with practical strategies tailored to your unique situation.
5. Moving Forward with Confidence
Putting It All Together
Thin stools can be concerning, especially if you’re noticing a change in your normal pattern. While this symptom alone may not always signal a serious medical condition, persistent changes warrant attention and a closer look. Understanding how tension or incoordination in the pelvic floor could be shaping your bowel movements is a critical piece of the puzzle.
Taking Action
Observe Patterns: Keep a simple log of your bowel habits, noting any changes in frequency, shape, or ease of passage.
Consult a Professional: If thin stools persist or you experience accompanying symptoms such as rectal pain or bleeding, seeking guidance from a healthcare provider is a wise move. A Pelvic PT can perform an assessment to see if pelvic floor dysfunction is a contributing factor.
Small Shifts, Big Results: Implementing steps like improving your posture, adding more fiber to your diet, and practicing relaxation techniques can yield noticeable improvements in bowel function.
Where to Go from Here
If thin stools are impacting your day-to-day comfort and peace of mind, don’t hesitate to get expert help. Pelvic Physical Therapy is a proactive, patient-centered approach that can relieve discomfort and promote healthier bowel movements.
Conclusion
Spotting thin stools for the first time may stir up anxiety, but it can also be an opportunity to learn about your body’s signals. By recognizing the potential link to pelvic floor dysfunction, you open the door to solutions that are often easier and more effective than you might imagine. From improving daily habits to seeking specialized care, there are multiple steps you can take to reclaim bowel comfort and confidence.
Ready to get started on the path to better bowel health?
Schedule an appointment with our clinic today. As one of the nation’s top Pelvic PT teams, we’re here to help you navigate this journey with expertise, empathy, and personalized care. You don’t have to live with uncertainty—together, we’ll work toward relief and a more comfortable, confident life.
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.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Always consult a qualified healthcare provider for a thorough evaluation and personalized treatment plan.
Connect with our team on our Social Media accounts to learn more!
