As we approach the holidays there are some things to consider. For me, stomach issues are one of them. The anticipation of eating differently puts my stomach in knots anticipating what’s to come: overeating, bloating, gas, and constipation. While it’s not fun to talk about, constipation impacts millions of people worldwide, causing discomfort, internal turmoil, and possibly anxiety. While some may turn to medications to quickly solve their problem, longer term solutions are available. In this blog post, we’ll dive into nutrition and targeted pelvic floor physical therapy which can offer relief!
How do I know if I’m constipated?
Constipation is characterized by infrequent bowel movements, difficulty passing stool, or passing in hard, dry stools. Typically we expect between 1-3 bowel movements every 1-3 days. Although you may be passing stool regularly, we also consider the consistency and ease of passing stool. If you are passing dry, hard stools, sitting and taking >10 mins to produce a BM or straining to pass stool, you may be constipated.
What’s causing my problems?
Contributing factors can include lifestyle, inadequate fluid intake, dietary choices, medication side effects, and other medical conditions. However, one aspect that is frequently overlooked is the role of pelvic floor dysfunction.
The Pelvic Floor and Its Function:
The pelvic floor is a group of muscles, ligaments, and connective tissues that support the organs in the pelvis, including the bladder, uterus (if you have one), and rectum. These muscles play a crucial role in maintaining bowel and bladder function. When the pelvic floor muscles are too tight or weak, they can disrupt the normal functioning of the digestive system, leading to constipation.
What do muscles have to do with Pooping?
Pelvic floor dysfunction occurs when the muscles of the pelvic floor are not working properly. In the case of constipation, two things can happen:
- Tight Pelvic Floor Muscles:
- One may experience tight pelvic floor muscles, which means these muscles are overly contracted and unable to relax properly.
- This tension can create a narrowed passageway in the rectum, making it difficult for stool to travel through, which may lead to straining
- Weakness of the Pelvic Floor Muscles:
- On the flip side, others may have weak or hypotonic pelvic floor muscles, leading to inadequate support for the rectum and bowel.
- Weak pelvic floor muscles can result in poor coordination during bowel movements, making it challenging to expel stool effectively.
What we do in Pelvic Floor Physical Therapy:
Pelvic floor physical therapy is a specialized form of therapy designed to assess and address dysfunction in the pelvic floor muscles. For individuals experiencing constipation a physical therapist can provide a thorough evaluation to assess the contribution of pelvic floor musculature to the problem, and then provide treatments such as:
- Pelvic Floor Relaxation Techniques:
- For those with hypertonic pelvic floor muscles, relaxation techniques can be employed to release tension and promote proper muscle lengthening.
- Pelvic Floor Strengthening Exercises:
- Individuals with weak pelvic floor muscles can benefit from targeted exercises to strengthen and improve muscle tone for support.
- Coordination training:
- Manual assessment can be performed to give real time information on contraction/ relaxation of the pelvic floor. It may be that you are actually squeezing when you are trying to relax.
- Education on Bowel Habits:
- Pelvic floor physical therapists also educate individuals on healthy bowel habits and lifestyle modifications that can contribute to better digestive health.
- Education on Positioning and Breathing
- Use of a stool or squatty potty may be beneficial for optimal positioning for the pelvic floor during toileting. Likewise using breathing techniques can assist with relaxation during this time to allow for complete emptying.
Constipation can be a challenging condition to manage, but the connection between pelvic floor dysfunction and this digestive issue should not be overlooked! Pelvic floor physical therapy offers a personalized approach to address the causes of constipation, providing relief and improving overall quality of life. If you or someone you know is struggling with constipation, consider reaching our for a FREE consult call to explore this effective and often underutilized avenue for relief.