Constipation: Tips for Better Bowel Health

Constipation is a common condition that has the ability to significantly impact daily life and overall well-being. At Tugun Osteopathy, we recognise the importance of maintaining healthy bowel function and the integral role it plays in your pelvic and overall health.

What is Constipation? 

Constipation is typically characterised by infrequent bowel movements—generally defined as having fewer than three bowel movements per week. Symptoms can include hard, dry stools, straining during bowel movements, and a feeling of incomplete emptying. While occasional constipation is normal, chronic constipation can lead to discomfort and others health concerns.

 Importance of Bowel Health

 Maintaining good bowel health is essential for preventing constipation and promoting overall well-being. Here are some crucial practices to help support your bowel health:

1. Never Delay a Bowel Movement

Delaying a bowel movement often means the matter moves back up the bowel and more water is removed leading to harder stools, increased straining and making it harder to pass. Make it a priority to respond promptly when you feel the urge.

2. Proper Posture on the Toilet

The way you sit on the toilet can influence your ability to have a comfortable easy bowel movement. Aim to sit with a straight spine and lean forward slightly, ensuring your knees are above your hips. Using a tool like a squatty potty can help achieve this position, making it easier to pass stools by allowing your pelvic floor muscles to fully relax

 3. Use your Voice

Using low toned gentle sounds like a “moo,” “chaa,” or a hum while on the toilet can help relax your pelvic floor muscles and facilitate a smoother bowel movement. You may have heard some people refer to birthing suits sounding like cows giving birth, thats because these low toned sounds like a “moo” is a natural instinctive way to lower and relax the pelvic floor. This technique may sound quirky, but it can be surprisingly effective!

4. Gentle Rocking Motion

While seated, gently rock from side to side and wiggle your pelvis. This subtle movement can help stimulate the gastrointestinal system and activate and encourage bowel activity. 

Effective Tips for Managing Constipation

 1. Stay Hydrated

Drinking plenty of water is crucial for maintaining healthy bowel function. Aim for at least 8 glasses of water a day, adjusting based on your activity level and climate. Proper hydration softens stools, reducing the risk of constipation and straining.

 2. Increase Fibre Intake

Include fibre rich foods into your diet, such as fruits, vegetables, whole grains, and legumes. A diet high in fiber helps bulk up stools and promotes regular bowel movements. 

3. Regular Meals

Eating regular small meals signals your digestive system to function optimally. Skipping meals can lead to irregular bowel habits. 

4. Gentle Movement prior to a Bowel Movement

Engaging in light physical activity, such as short walks or yoga (try poses like cat-cow or thread the needle) prior to a bowel movement can stimulate your gastrointestinal system and promote bowel movement.
Regular exercise will also help to strengthen the muscles involved in digestion and pelvic floor function.

5. Relaxation Techniques

When trying to pass a bowel movement, take a relaxed breath in, expanding your belly. As you exhale, gently tense your abdominal muscles and bear down while using vocal techniques like humming. This can ease the process and reduce strain.

6. Reduce Stress

Research has shown that stress can lead to pelvic floor tension, even if the stress is not directly related to the pelvic floor. This tension can contribute to constipation and other pelvic floor dysfunctions. Practice stress-reduction techniques such as deep breathing exercises, meditation, or mindfulness to help manage your stress levels effectively.

 7. Consider a Pelvic Floor Assessment

We recommend considering a pelvic floor consultation to ensure you receive the appropriate care and management tailored to your needs.

Managing Chronic Constipation

 Chronic constipation can strain the pelvic floor muscles, potentially leading to tension and dysfunction. To manage this effectively, it’s essential to:

 - Incorporate plenty of fiber into your diet.

- Stay well-hydrated.

- Engage in regular physical activity.

 Other Practical Tips

- Never delay a bowel movement.

- Use a squatty potty or sit with your knees above your hips.

- Go for a short walk or do gentle yoga exercises before attempting a bowel movement.

- Eat regular meals and chew food well to aid digestion.

How Osteopathy Can Help

Osteopathy offers a wholistic approach to addressing pelvic floor concerns and can help reduce fascial tension that may contribute to constipation. Osteopathic techniques can improve the mobility and function of the pelvis and abdomen, enhancing blood flow and promoting healthy digestion. Our pelvic health consults can assist in managing constipation by performing thorough pelvic floor assessment you can receive personal tailored treatment and advise to address your concerns effectively.

If you're struggling with chronic constipation or have questions about your digestive health, don’t hesitate to reach out.