Are you constipated?
Did you know that 1 out of 5 adults have chronic constipation? This number is even higher in children, however the exact number for children is not known.
What is normal?
First, let’s talk about what is considered normal. Pooping 3 times a day to 3 times a week is considered the normal range for bowel movements. However, if you are experiencing other pelvic floor issues, such as pain or leaking pee, I would argue that it is important that you have a bowel movement more regularly, so more toward the daily side of the spectrum. I would also argue that children should be on the more frequent side especially if they are accidentally peeing in their pants or wetting the bed.
When you get the urge to poop, if you sit down on the toilet, the poop should just come out without you having to push it out. It should also begin to come out within a few minutes of sitting on the toilet.
What your poop looks like matters. Poop should come out looking smooth (not lumpy), but it should still hold it’s shape. See type 4 and 5 on the picture below.
What is considered constipation?
Constipation occurs if you have a bowel movement less than 3 times a week, you have to strain to have a bowel movement, or you have to sit on the loo for a long time. If your poop comes out looking lumpy, looks like little balls, or is very skinny, these are considered constipated poop. Abdominal pain, feeling bloated or having excess gas are also considered signs of constipation.
What can you do if you are constipated? and How can you Prevent Constipation?
First, don’t listen to Dr. Google. Google will tell you to do pelvic floor contractions, also known as Kegels. Kegels could actually make your constipation worse.
Consider the following tips, all of which are important for both adults and children who have difficulty with bowel movements.
1) The first thing you want to do is to relax. Constipation can be a sign of your muscles being too tight. Taking big, diaphragmatic breaths can help relax your pelvic floor which can help to be able to have a bowel movement. Watch the video below for how to do diaphragmatic breathing.
2) Next, drink plenty of water. Drinking half of your body weight in ounces of WATER (not coffee, soda, tea, or milk) can help you have better bowel movements.
3) Eat a lot of fiber. Snack on fruits and vegetables and make sure to eat the skins rather than just juice. Choose bran and whole grain breads/cereals daily instead of food made with white flour. Eat less processed foods and more fresh foods.
3) Use a squatty potty or something under your feet. By placing your feet on something higher than the ground, it allows your knees to be higher than your hips, which allows a pelvic floor muscle to relax. This muscle is called the puborectalis muscle and it goes from the pubic bone and wraps around the rectum. When you sit with your knees and hips at 90 degrees, this muscle is tight. When you knees are higher than your hips, it allows this muscle to relax which makes it easier to have a bowel movement. Visit https://www.squattypotty.com/ and use our code HC-INSIGHTPELVICPT20 for 20% off a squatty potty.
4) Perform an ILU (or “I Love You”) massage on your abdomen every night before going to bed. This massage is typically performed lying down. Begin with 1-2 minutes of a clockwise circular massage 2-3 inches away from the belly button going around the belly button to stimulate the small intestine. Next, form the letter “I” by stroking with moderate pressure from under the left side of the rib cage down to the front of the left hipbone, 10 times. After that, form the letter “L” by stroking with moderate pressure from under the right rib cage, across and underneath the rib cage to the left where you started the letter “I” and down to the front of the left hipbone, forming the letter “L”, 10 times. Last, do 10 strokes from the front of the right hipbone up to under the right rib cage where you started the letter “L”, across to the left rib cage and down to the left hipbone, forming the letter “U”, 10 times. Do this massage 1-2 times daily.
5) Exercise! Move your body daily to keep your bowels moving. Daily walks or going to the gym and performing exercise can help keep your bowels moving to help decrease constipation.
6) See a pelvic floor physical therapist. A pelvic floor physical therapist can help your pelvic floor muscles relax and have good coordination to make it easier to have a bowel movement. She can also work over your abdomen and on your organs to help them function the best they can. Click the button below to schedule a pelvic floor therapy visit today.
