Bad Habits in the Washroom That Are Making it HARDER TO POOP!
Did you know some of your washroom habits could actually be making your poops harder to pass? Yup, it’s true—those small, seemingly harmless things we do on the toilet can make a big impact on the behaviour of your pelvic floor and overall bathroom experience. Let’s dive into some common washroom habits to ditch for an easier experience on the throne.
1. Straining While Pooping
Ever find yourself pushing hard to get things moving? Straining might seem like a quick fix, but it actually signals your pelvic floor to tighten up, making it counterintuitive to pass the stool. Plus, this pressure over time can lead to issues like hemorrhoids, anal fissures, and even a pelvic organ prolapse.
What to Do Instead: Try relaxing your breath—taking slow, easy breaths can help keep your pelvic floor calm and make things flow naturally.
2. Ignoring the Urge to Go
Skipping a bathroom break because you’re busy? Holding it in can make your poop dry and harder to pass since the last part of your colon keeps reabsorbing water from it. This also stretches out your rectum, which can set you up for chronic constipation and even bladder issues.
What to Do Instead: When nature calls, answer it! Make time to go to the bathroom when you feel the urge, and your future self will thank you.
3. Poor Toilet Posture
The way you sit can make a difference. Sitting with your knees lower than your hips or slumping creates a kink in your rectum, making it tougher for stool to pass. Getting in a more squatting position, with knees higher than your hips, opens things up and aligns your rectum.
What to Do Instead: Use a stool under your feet to elevate your knees—it’s a game-changer for an easier evacuation! Seriously. Go make or buy a Squatty Potty today!
4. Reading or Using Your Phone on the Toilet
Scrolling through social media or catching up on emails? As tempting as it is, using your phone (or a book) on the toilet often means extra time sitting, which can be super distracting for your pelvic floor. We do not want to encourage dysynergic or mal-adaptive contraction/relaxation patterns of the pelvic floor, so best to read, scroll, email your boss outside of potty time!
What to Do Instead: Try staying present! Try a toilet meditation, we have a great one on ‘Body Scan with Jane’ on Youtube.
5. Holding Your Breath or Bearing Down
If you’re holding your breath or doing a big “bear down” move, it’s time for a new technique. This move, known as the Valsalva maneuver, creates unnecessary pressure on your pelvic floor and abdomen, increasing your risk of hemorrhoids and even prolapse.
What to Do Instead: Keep your glottis (throat) open by breathing lightly or even humming. This approach reduces pressure on your abdomen and helps your pelvic floor stay relaxed. Or you can pretend to ‘blow out birthday candles’!
6. Tensing Your Body During a Bowel Movement
It might seem intuitive to clench your jaw, grit your teeth, tense the shoulders when things get a little difficult, but tensing your body sends signals for your pelvic floor to do the same—which just makes things harder to pass.
What to Do Instead: Focus on staying relaxed from head to toe and unclench!! Unclenching your jaw and keeping your shoulders relaxed can make a big difference in helping things flow more smoothly.
Listen to Your Body—and Your Bathroom Habits
Small changes to your washroom routine can make a big difference in how comfortable and efficient your bathroom time feels. If you notice any signs that things aren’t moving as they should, consider adjusting your routine and maybe check in with a pelvic health physiotherapist! Checkout the Pelvic Health Solutions website for someone in your area! Happy pooping, pelvic pros!
Written with love and compassion,
Jane J. Bai MSc PT, MSc, BMSc
Pelvic Health & Orthopaedic Physiotherapist
200YTT
Instagram: @PelvicPro
YouTube: @BodyScanwithJane
Book a VIRTUAL Appointment here: https://pelvicpro.janeapp.com/
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