If you are following along, last month we had a blog post that talked all about constipation. Make sure to check out that post to learn more about what constipation is and some tips/strategies to manage it. This month we wanted to focus on the HOW of pooping. This may seem obvious but I have seen so many people who are not pooping correctly! This can lead to many issues including pain, bloating, constipation, prolapse, and bladder problems.
Today we will focus on 3 things in relation to HOW to poop:
- Pelvic floor involvement
- Positioning strategies
- Emptying techniques
Pelvic floor involvement:
When you have an urge to defecate, the pelvic floor will contract to hold the stool in until you make it to a toilet. Two specific muscles involved in this process are the puborectalis and the external anal sphincter. When you are ready to have a bowel movement these muscles need to relax and lengthen. If you know your pelvic floor is tight or you have a hard time relaxing, pelvic floor PT can help through education and exercises. You can also utilize different positions and pushing techniques to help ensure the pelvic floor is lengthening and relaxing.
Positioning Strategies:
- Use a squatty potty or step stool to get your knees higher than your hips. This helps lengthen the puborectalis muscle mentioned above.
- Lean slightly forward, resting elbows on knees. This also helps open the posterior pelvis and lengthen the pelvic floor muscles.
- Relax. If your body is tense, your pelvic floor muscles are likely tense as well. Try rolling your shoulders and taking deep breaths to relax your body.
Emptying Techniques:
Once you are set up in the correct position and ready to empty the bowels, there are a few techniques you can utilize. Many people perform a valsalva, which means you hold your breath and bear down. This can lead to hernias, pelvic floor dysfunction, pain, hemorrhoids, prolapse and other issues. Bearing down can help push the stool out but you never want to do it while holding your breath. Try these two methods instead:
- Exhale as you go. When you feel ready to go, exhale forcefully, as if you are trying to blow out birthday candles.
- Make a “moo” sound. The m and the oo together can help create enough pressure to gently push a bowel movement out
- Perform something called “belly big, belly hard”
- Belly big: Inhale, filling your belly with air (not forcefully, your belly should stay relaxed)
- Belly hard: as you exhale, tense your abdominal muscles
- Pelvic drop: while you are exhaling, gently think of pushing air down and into your pelvis-allowing your pelvic floor muscles to relax.
If you are still struggling, pelvic floor PT can help teach you the right way to poop. You might need more help learning how to properly bear down and relax the pelvic floor or maybe, your pelvic floor is too tight and can’t relax. Reach out, we can help!