When you’re experiencing constipation, it can be really frustrating and uncomfortable.
Try these tips from a pelvic floor therapist.
Straining, however, isnt a great idea.
Its not super effective, and it can increase your risk of anal fissures and prolapse.
Instead, a key to relieving constipation might actually involve relaxing your pelvic floor.
Relaxation allows the anal sphincter muscle to open, so youre able to have a bowel movement.
doctor of physical therapy, owner ofFemina Physical Therapy, and author ofSex Without Pain
To start: Inhale slowly and feel your rib cage expand, then gently exhale, Dr. Jeffcoat says.
Both your diaphragm and your pelvic floor should drop and lengthen as you inhale.
Dr. Jeffcoat recommends you start doing this before youre in the bathroom; stage fright is a real thing.
Its Amazing How Its All Connected.
Optimize your diet for more regular poops
Some of the most essential constipation-relieving techniques happen outside of the bathroom.
Things likewater, fiber, walking,and deep breathing can prevent and improve intestinal traffic jams pretty well.
Know when to seek support
Dr. Jeffcoat stresses the importance of a relaxed bathroom experience.
Something to pay attention to is your stool consistency.
Constipation happens to the best of us, but its okay to seek support if youre experiencing persistent symptoms.
doctor of physical therapy, owner ofFemina Physical Therapy, and author ofSex Without Pain
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