Constipation is the most common gastrointestinal complaint in the country.

Constipation leads to over 2.5 million doctor visits each year. so, if you are not “regular,” you are not alone. And it’s hard to talk about.

In trying to deal with this delicate issue, you’ve probably tried what everyone recommends:

• Eat more fiber
• Drinking more water
• You’ve even taken medication

But still, the constipation continues…

There’s something you’re missing and that’s where PT comes in.

What?? Who ever heard of going to a physical therapist when you’re plugged? Let us help you lighten your load…

Constipation commonly occurs when, instead of pelvic floor muscles relaxing and opening to allow stool to pass smoothly,  they tighten, working against the body’s natural process. Follow these steps to have an optimal bowel movement:

Position Yourself Correctly

Believe it or not, your position on the toilet can make a big difference. The best posture is one that allows the muscles around your rectum to relax, opening up the angle between the rectum and the anus to facilitate easier passage of stool. The Squatty Potty is a tool created to help you mimic this squatting position, but you can also try a small step stool in front of your toilet. The key is comfort—adjust your position until you find one that feels right for you without causing strain in your hips or back.

Don’t Rush the Process

Taking your time in the bathroom is more beneficial than you think. While it’s tempting to strain right away to speed things up, this can actually interfere with your body’s natural bowel movement process. Instead, try to go to the bathroom as soon as you feel the urge, and then sit quietly for at least five minutes to give your body time to work on its own. If you still feel the need to push, that’s okay—just make sure you’re doing it properly.

The Proper Way to Push

It’s normal to need to push occasionally to help pass stool. Our bodies are equipped with natural reflexes to support bowel movements, like the intrinsic defecation reflex that activates when stool reaches the rectum.

But if this reflex is interrupted, you might have to give a little extra effort. Effective pushing requires abdominal muscle activation without overactivation of the pelvic floor. And how you breathe is critical. Here’s how to do it:

Steps for Effective Pushing:

• Find the Right Position: Make sure you’re in your most comfortable toilet position.
• Relax Your Belly: Place your hands on your abdomen, lean forward, and let your belly expand. This helps your pelvic floor muscles relax too. Because the pelvic floor muscles and abdominal muscles tend to contract together, relaxing the belly encourages the pelvic floor to relax as well.
• Take a Deep Breath: Slowly inhale while keeping your belly relaxed and “soft.”
• Breathe Out with Control: As you exhale, focus on pushing outward with your belly muscles, maintaining a firm but not tightened abdomen. This is known as the “belly hard” technique.
• And Finally Relax the Pelvic Floor: As you exhale and push gently, think about releasing and lengthening your pelvic floor muscles, allowing them to “drop.”

By practicing these steps, you can develop healthier habits that make bowel movements easier and more effective.

If you’ve tried all these things and you still need help, schedule an appointment with a pelvic floor PT at ALTA. When you’ve had these issues for a long time, you may have trouble even figuring out if your pelvic floor muscles are relaxed or tense. We can help with that! In a private session, we can perform an evaluation to determine what specific manual therapy and exercise strategies will work for you.

Constipation is miserable. We have a solution.

What are you waiting for?  Schedule an appointment today.