7 bowel habits for managing constipation
Ever wonder why you are constipated when you travel? It’s because there is usually a major change in your routine that throws off your bowels. Our bowels are creatures of habit and when we don’t wake up, eat or exercise when we normally do, the bowels decide to take a break until things are back to normal. 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.
Before we get into that routine, let's define constipation. Most people think that is just when you don’t have enough bowel movements in a week, and while yes, less than 3 bowel movements in a week is being constipated, it’s not the only way to be constipated.
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
Maybe you’re having 3 bowel movements in a day, but never feeling like you’re empty. This is still considered constipation and a bowel routine can help improve the quality of your bowel movements.
So here are 6 things that should be part of your routine to reduce constipation and improve bowel health:
Try to go around the same time every day. That doesn’t mean down to the minute, but try to make it within the same 2 hour window. Your body will get used to this and start sending the urge to go around that time. Try not to get frustrated at first if it doesn’t work as well.
Sit with optimal bowel positioning. This means sitting on the toilet with your knees above your hips. You can put a stool underneath your feet or use a squatty potty, which is shown below.
Sit on the toilet for at least 5-10 minutes. It can take longer as we age to empty our bowels, so if you empty sooner than that go ahead and get up, but if you don’t, give your body some time to relax.
While sitting on the toilet, take deep breaths. This is going to relax your pelvic floor muscles which will allow stool to move through easier. It will also tap into your parasympathetic system which allows our body to “rest and digest”.
Before you try to have a bowel movement, try to get in some movement. This could be anything from your typical exercise routine, to a short walk, to getting your kids ready in the morning. Just make sure attempting a bowel movement isn’t the first thing you do in the morning, your bowels aren’t awake either.
Another thing to try before you poop is to eat something and drink something warm. Both are going to stimulate a bowel movement by stimulating peristalsis or the propulsion of food through the gut.
Try bowel massage. You might be familiar with bowel massage for babies, but turns out adults aren’t all that different. This self massage technique is a great way to get things moving. Watch the video below for a how to!
If this list seems overwhelming, try a few of them instead of all at once. Some people find that certain things help them more than others.
Another important note is that it’s important to consider your water and fiber intake, your stress levels and hormonal changes as possible contributing factors to your constipation. Additionally, muscular, connective tissue and visceral restrictions may contribute to constipation as well. 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 plan of treatment with 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.
By Dr. Jessica Chastka, PT, DPT, WCS
Jessica (she/her) earned her Bachelor’s in Exercise Science from the University of Louisiana at Monroe, while playing softball. She received a Doctorate in Physical Therapy from University of Texas Medical Branch in Galveston in August 2015. In 2019 she became Board Certified in Women’s Health, through the American Board of Physical Therapy Specialists.
For the last five years she has been working as a pelvic floor physical therapist, treating people who have pelvic pain, leakage, urgency, frequency and constipation. This includes the pregnant and postpartum population as well as people with chronic pain. She is passionate about making her patients feel heard and seen, validating those who feel that their problems are not worth mentioning because everyone has them or because embarrassed to talk about them.