How to feel like a Queen when you’re on the Porcelain Throne
Do you ever have difficulty with bowel movements? Do you feel your face turning red from straining, or find your bowel movements just unsatisfactory?
If so, you are not alone! According to the National Institute of Health about ⅓ of American adults have symptoms of constipation.
You may be constipated if you experience any of the following:
→ Hard, lumpy stools
→ Painful stools
→ Straining to empty
→ Incomplete emptying
→less than 3 bowel movements in a week
Our bowels enjoy a routine schedule, which includes things like when we wake up, what we eat, and when we move our bodies. Fortunately we can use this to our advantage, by creating a routine for our bowel movements to help manage constipation and make for better poops!
Here are 5 bowel habits to reduce constipation and improve bowel health:
Try to go around the same time every day (within about an hour or so). Your body will become accustomed to this schedule and start sending the urge to go around that time!.
Sit on your throne with optimal positioning. This means sitting with your knees above your hips. Use a small stool underneath your feet or a squatty potty, which helps the muscles in your pelvic floor to relax and allow stool to pass more easily.
Sit on the toilet for 5-10 minutes. Give your body some time to catch up to your routine. Keep your phone out of the bathroom to avoid distraction or overstimulation.
While sitting on the toilet, take deep breaths. This will help relax your pelvic floor muscles and allow stool to move through easier. It will also activate your parasympathetic nervous system which allows our body to “rest and digest.”
Before you try to sit and have a bowel movement, get your bowels moving!! This could be your typical exercise routine, a short walk, or even a bowel massage! Just make sure attempting a bowel movement isn’t the first thing you do in the morning, since your bowels aren’t awake either!
Everybody is going to be different, so be patient as you figure out what works for you! Try one or two new habits instead of all of them at once.
It’s also important to consider how your diet, (specifically your water and fiber intake), your stress levels and other hormonal changes are possible contributing factors to your constipation. If you try these tips at home and they don’t seem to be helping, consider seeing a pelvic floor physical therapist who can create an individualized treatment plan just for you!
Want to learn more about how we can help you improve your bowel movements? Contact us to set up a free 15 minute phone consultation!
This post was written by Dr. Liz Cote, PT, DPT, OCS. Liz (she/her) earned her Bachelor of Science in Exercise and Movement Science at the University of Vermont in 2014. She went on to earn her doctorate in physical therapy from Northeastern University in Boston, Massachusetts in 2018.
Liz moved to Austin after graduating and never looked back. She earned a Manual Therapy Certification in 2019, and went on to become a board certified Orthopedic Clinical Specialist shortly thereafter. With four years of experience in treating a variety of orthopedic and pelvic health patients, Liz is excited to use her knowledge, experience and clinical brain to support folks through their pregnancies and postpartum recoveries.
When not rocking it as a physical therapist in the clinic, Liz enjoys exploring Austin, paddleboarding, trashy reality TV, spending time with friends and family and watching her favorite sports teams- the New England Patriots and Boston Bruins!