Pelvic Floor Dysfunction & Constipation: What to Know
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Time to read 4 min
Table of contents
Introduction Understanding the Pelvic Floor: How Pelvic Floor Dysfunction Causes Constipation: Symptoms of Constipation Caused By Pelvic Floor Dysfunction: Causes For Pelvic Floor Dysfunction Top 5 Exercises to strengthen your Pelvic Floor: Optimal Toilet Posture: #3. Apply Castor Oil Pack on Abdomen Key takeaways: Frequently Asked Questions (FAQ's)
Introduction
Constipation is a widespread health issue, affecting millions globally. However, many don't consider it seriously and dismiss their symptoms.
This symptom might even signal to a deeper problem: pelvic floor dysfunction.
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This blog includes what pelvic floor dysfunction really is, the Relation between Pelvic Floor Dysfunction and Constipation, what its symptoms and causes are, and simple exercises, toilet postures, and lifestyle modifications to help you manage it effectively.
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Understanding the Pelvic Floor:
The pelvic floor is a group of muscles and connective tissues at the bottom of the pelvis, supporting important organs like the rectum, bladder, uterus, and vagina (in women)
A well-functioning pelvic floor alternates between contraction and relaxation:
Contraction supports organs and helps control over urinary bladder.
Relaxation allows for bowel movements and urination
#Up to 50% of people with chronic constipation may have pelvic floor dysfunction
How Pelvic Floor Dysfunction Causes Constipation:
Pelvic floor dysfunction occurs when these muscles fail to contract and relax as needed. This usually happens due to two problems:
Hypertonic (too tight) muscles: The pelvic floor remains contracted and does not relax during defecation, creating a blockage.
Weak or poorly coordinated muscles: The pelvic floor doesn't contract and relax with proper timing or strength, leading to incomplete emptying.
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Symptoms of Constipation Caused By Pelvic Floor Dysfunction:
- Sensation of incomplete emptying (feeling like stool remains after passing a bowel movement)`
- Persistent or excessive straining during bowel movements
- Infrequent Bowel movements (often fewer than three per week)
- Hard, lumpy, or narrow stools
- A sense of rectal blockage or obstruction
- Changing positions on the toilet to try and pass stool
- Pelvic or low back pain
Causes For Pelvic Floor Dysfunction
#1 Pregnancy and Child Birth
Trauma, overstretching, or injury to pelvic tissues during birth during deliveries can weaken the pelvic floor
#2 Chronic straining
Repeated straining can cause the pelvic floor to become tight and uncoordinated, increasing the risk of constipation
#3 Obesity or Heavy Lifting
Excess weight adds pressure to pelvic tissues, weakening muscles and pelvic floor over time.
#4 Hormonal Influence, Stress and Anxiety
Stress, anxiety, and hormonal changes as women age can also lead to muscle clenching and add pressure on the pelvic floor.
Struggling with Constipation, Heartburn or Bloating? Checkout our other blogs too!
Top 5 Exercises to strengthen your Pelvic Floor:
Optimal Toilet Posture:
Improper toilet posture can contribute to constipation by preventing full relaxation of the pelvic floor.
Squatting (or mimicking it using a footstool) places the pelvic floor in its optimal alignment.
Lean-Forward Posture:Â Sit upright, then lean slightly forward from the hips. Keep your elbows on your knees.
Pelvic Tilt Sitting:Â While seated, gently move your pelvis forward and backward. This helps reduce pelvic floor tension.
Conclusion:
Sometimes, making lifestyle and dietary modifications, exercising, or looking over optimal toilet postures might not be able to help you with your Pelvic floor dysfunction and the Constipation caused by it.
You might even need to take professional pelvic floor therapies to help ease your discomfort and pain.
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Key takeaways:
Toileting posture matters: Use a stool for squatting position and let your muscles relax.
Lifestyle changes: hydration, fiber, activity, posture, amplify the effect of therapy.
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Frequently Asked Questions (FAQ's)
How do I know if my constipation is caused by my pelvic floor?
If you are straining excessively, feel like you never fully empty, or cannot find relief from dietary modifications, your constipation could involve pelvic floor dysfunction.
What are lifestyle modifications to help with this?
Drink a full glass of water with bulk-forming laxatives to prevent constipation from getting worseÂ
Can strengthening my pelvic floor muscles make constipation worse?
Yes, if your pelvic floor is too tight or overactive , more strengthening may actually worsen constipation.Â
When to Seek Help?
Chronic constipation lasting more than a few weeks
Pelvic pain, urinary issues, or unresolved symptoms even after implementing lifestyle modifications
