Better Habits To Beat Constipation and Pain With Pooping

Going to the bathroom is a natural bodily function, yet it’s a topic many people feel uncomfortable discussing openly. However, having difficulty while on the toilet is a common problem that can lead to discomfort and even health issues if not addressed properly. Fortunately, there are several simple strategies you can incorporate into your daily routine to make pooping easier and more efficient.
Stay Hydrated With Lots of Water
Dehydration can lead to hard, dry stools, making it harder to pass waste. Ensure you’re drinking an adequate amount of water throughout the day to keep your stool soft and easy to pass. A good goal is around 60-80oz of water per day. If you are drinking way more than this, it could lead to increased urinary frequency, urgency, and leakage issues!
Fiber-Rich Diet
Fiber plays a crucial role in promoting healthy digestion and regular bowel movements. Incorporate fiber-rich foods such as whole grains, fruits, vegetables, legumes, and nuts into your diet. These foods add bulk to your stool and help it move more smoothly through your digestive tract. Fiber is best absorbed when we get it regularly through the day in our diet vs with a fiber bar all at once.
Regular Exercise To Promote Bowel Activity
Physical activity stimulates the GI system and increases blood flow which can help with more frequent bowel movements. Aim for at least 30 minutes of activity most days of the week to keep your digestive system functioning optimally. Even a brisk walk can help stimulate bowel activity and make pooping easier.
Establish a Routine To Help Your Body Have Consistent Bowel Movements
Try to establish a regular schedule for going to the bathroom. This can help train your body to have bowel movements at consistent times each day, making it easier to empty your bowels when needed. Set aside time each morning or after meals when you’re most likely to have a bowel movement and allow yourself to relax and let nature take its course. We often lead such rushed and busy lives that we don’t allow ourselves to act on urges to have bowel movements!
Proper Posture for a Relaxed Pelvis
The way you sit on the toilet can affect your ability to poop comfortably. Consider using a stool or a squatty potty to elevate your feet and mimic the squatting posture while sitting on the toilet. This position allows our pelvic floor muscles to relax!
Manage Stress To Relieve Muscle Tension
Stress and anxiety can have a significant impact on your digestive health. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature to help calm your mind and body. Managing stress can help regulate your digestive system and make pooping easier and more comfortable. When we are stressed, we have increased muscle tension and that can make it more difficult for our pelvic floor muscles to relax and allow stool to pass through.
Time for Cleanup- Use Products That Promote a Healthy Pelvic Environment
The best type of toilet paper is a chlorine-free toilet paper with no added dyes, inks, or fragrances. This means there are fewer chemicals in the product which decreases the risk of skin irritation. It is important to remember to wipe front to back to decrease any fecal matter from making contact with the urethra, which could lead to potential bacterial infections. If you have difficulty with feeling like you can’t get “clean” after having a bowel movement, consider a bidet that attaches to your toilet or peri bottle to help rinse the area to avoid aggressive wiping.
Consider your choice of underwear as well! Cotton, brief cut underwear is recommended for its breathable and moisture-wicking properties. Unlike synthetic fabrics, cotton allows air to circulate freely around the genital area, reducing the risk of excess moisture buildup, which can create an environment conducive to bacterial or fungal growth.
Tackle Your Constipation With Help From Breathe. Physical Therapy & Wellness
Tackling constipation involves a combination of mindful choices and proactive steps. Whether it’s adjusting our diet to include more fiber-rich foods, staying hydrated, staying active through regular exercise, or seeking professional advice when needed, taking charge of our digestive health is key. By understanding the importance of balance and consistency in our habits, we can alleviate discomfort and promote long-term well-being. Remember, our bodies thrive when we treat them with care and respect, so let’s empower ourselves with knowledge and action to enjoy a life free from the discomfort of constipation.
If you try all of these things and it doesn’t work physical therapy at Breathe. In Des Moines and Iowa City can assess your pelvic floor to find out if that is the culprit!
Click here — or call 515-255-3932 / email contactus@breatheptw.com to schedule a consultation. Virtual appointments available throughout the U.S.
Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com
*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*