5 Gamechanging Tips to 'Unclog your Pipes': Constipation Management From a Pelvic Health PT Perspective
Constipation is a common concern affecting millions worldwide, often leading to discomfort and frustration. While many turn to over-the-counter remedies or dietary changes, addressing the root cause of constipation is crucial for long-term relief. As a pelvic health physical therapist (PT), I've seen firsthand how targeted interventions can make a significant difference in managing constipation. Here are five gamechanging tips to ‘unclog your pipes’ and promote better digestive health from a pelvic health PT perspective.
1. Addressing the True Source of Constipation:
One of the most critical aspects of managing constipation is identifying and addressing the underlying cause. While factors like dehydration, diet, and lack of physical activity play a role, there may be musculoskeletal or neuromuscular issues, birth injuries, scar tissue, gastrointestinal dysfunction, or pelvic floor muscle dysfunction contributing to constipation. This is where a pelvic health PT's expertise comes in. Through a comprehensive assessment, a pelvic health PT can identify any dysfunction in the pelvic floor muscles or surrounding areas that may be hindering bowel movements. By targeting these issues with tailored exercises and interventions, long-term relief from constipation can be achieved.
2. Use a Squatty Potty:
The conventional sitting position on Western toilets may not be the most optimal for bowel movements. The pubococcygeus muscle, which forms part of the pelvic floor, can become tense when sitting on a standard toilet, making it harder to pass stool. Using a squatty potty—a stool or platform that elevates your feet while sitting on the toilet—allows the pubococcygeus muscle to relax, mimicking a squatting position. This alignment straightens the rectum, making it easier for stool to pass without straining.
3. Harness the Gastrocolic Reflex:
The gastrocolic reflex is a natural response triggered by the stomach when food enters the digestive system. This reflex stimulates movement in the intestines, promoting bowel movements. To leverage this reflex, try incorporating warm liquids such as herbal tea or hot water with lemon & a substantial breakfast into your morning routine. Drinking a warm beverage or eating breakfast shortly after waking up can help stimulate the gastrocolic reflex and encourage bowel movements.
4. Lengthen and Strengthen Your Hip Muscles:
The muscles surrounding the hips play a crucial role in maintaining proper pelvic alignment and function. Tightness or weakness in these muscles can disrupt bowel movements and contribute to constipation. Incorporating hip-stretching exercises into your daily routine can help alleviate tension and improve mobility in the pelvic region. Additionally, strengthening exercises targeting the hip muscles can enhance stability and support for optimal pelvic floor function. Oftentimes, the muscles become tighter or overstrained if they were weak in the 1st place, so strengthening the muscles can help with reduction of tension which is surprising for my clients to hear!
5. Stress and Sleep Routine Management:
Stress and inadequate sleep can wreak havoc on digestive health, leading to constipation and other gastrointestinal issues. Incorporating stress-reducing techniques such as mindfulness meditation, a walk in nature, breathing exercises, humming/singing or yoga can help promote relaxation and alleviate tension in the body, including the pelvic floor muscles. Prioritizing a consistent sleep routine and aiming for quality sleep can also support overall digestive health and bowel regularity.
Constipation can be a challenging issue to manage, but with the right approach, relief is possible. By addressing the true source of constipation through assessment by a pelvic health PT, implementing strategies like using a squatty potty, leveraging the gastrocolic reflex, addressing hip muscle imbalances, and managing stress and sleep routines, individuals can experience significant improvements in their digestive health and overall well-being. Don't let constipation hold you back—take proactive steps to ‘unclog your pipes’ and reclaim your comfort, independence, and quality of life!
*This Blog and it’s 5 tips has been written and curated by Jane Bai with content generated with assistance from ChatGPT, a language model developed by OpenAI.