Top 7 Bowel Tips to Help You with Constipation
If are dealing with constipation, you are not alone! It’s one of the leading GI issues and often times people will live with constipation for years. Constipation doesn’t just mean that you have a bowel movement once every 3 or 4+ days, it could mean that you actually go to the bathroom 3x per day, but only small hard lumps come out and you have to strain a lot.
You may have had GI tests performed by your doctors, but told that everything is “normal”. Perhaps you were told to take Miralax or a stool softener everyday to help manage your constipation. Fortunately there are other things that can help including lifestyle optimizations, dietary changes, and pelvic PT!
Get into a bowel routine: our bowels LOVE routine. Try to have your bowel movement within the same 2 hour window each day. Use the tips below to help stimulate bowel motility to get into this routine.
Movement/exercise: Light to moderate movement can really help to stimulate your GI system. This could be your normal exercise routine, helping your kids get ready in the morning, going for a walk or doing some yoga (such as this yoga for constipation routine).
Drink 1/2 bodyweight in ounces of water: making sure to stay hydrated during the day may seem obvious, but many of us really don’t get enough water. Aim for this amount each day, spread throughout the day.
Belly massage: this is a type of massage you can do to yourself daily to help get your gut moving. Check out this tutorial.
Toilet positioning and time on the toilet: Sitting with your feet propped up on stool (so that your knees are higher than your hips) can help get your pelvic floor muscles in a more relaxed position. Taking at least 5-10 minutes on the toilet can also help you slow down and relax so that your bowels can also relax to let you poop.
Deep breathing exercises: incorporating deep diaphragm breathing exercises into your day can help massage your gut and stimulate movement/blood flow to your GI. Even 10 deep breaths several times during the day can help. To do this: inhale slowly through your nose and feel your rib cage and belly gently expand. Slowly exhale through your nose or mouth and feel your rib cage and belly come back down.
Warm water or food: starting your day with a warm cup of water or tea, or a warm food such as oatmeal can also help to stimulate your GI.
Of course other things such as getting enough fiber in your diet, whole foods such as fruits and vegetables, and limiting processed foods can be a huge component. Nonetheless, there are a variety of factors that contribute to constipation including diet, stress, hormone changes, nerve sensory issues, and muscular tension. If you have tried these tips but still struggle with constipation, it may be time to work with a pelvic health physical therapist. They can provide you with a comprehensive assessment to help you navigate and resolve constipation.
