Constipation is a common condition that affects many people. It is characterized by infrequent bowel movements, difficulty passing stool, and a feeling of incomplete evacuation. There are many possible causes of constipation, including a low-fiber diet, dehydration, lack of physical activity, certain medications, and medical conditions like irritable bowel syndrome.
The pelvic floor muscles play an important role in bowel movements. These muscles help to control the opening and closing of the anus, and they also support the organs in the pelvic region. If the pelvic floor muscles are weak or tight, it can lead to difficulty in passing stool and contribute to constipation.
The purpose of this blog post is to provide some pelvic floor exercises that can help alleviate constipation. These exercises are designed to strengthen and relax the pelvic floor muscles, which can improve bowel movements and reduce the symptoms of constipation.
Pelvic Floor Muscles
The pelvic floor muscles are a group of muscles that form a sling-like structure at the base of the pelvis. They attach to the pelvis bones and provide support for the pelvic organs, including the bladder, uterus, and rectum. There are several different muscles that make up the pelvic floor, including the pubococcygeus muscle, the iliococcygeus muscle, and the coccygeus muscle.
In terms of bowel movements, the pelvic floor muscles play a crucial role in maintaining continence and controlling the release of stool from the rectum. When a person needs to have a bowel movement, the rectum fills with stool and the pelvic floor muscles relax to allow the stool to pass through the anal canal and out of the body. However, if the pelvic floor muscles are weak or damaged, a person may experience difficulty controlling their bowel movements or may even experience fecal incontinence. This can be caused by a variety of factors, including childbirth, aging, and certain medical conditions. Strengthening the pelvic floor muscles through exercises such as Kegels can help improve bowel control and prevent these issues from occurring.
Common Causes of Pelvic Floor Dysfunction
There are several factors that can contribute to pelvic floor dysfunction, including:
1. Pregnancy and childbirth: The pressure and stretching of the pelvic floor muscles during pregnancy and childbirth can weaken or damage the muscles, leading to dysfunction.
2. Aging: As we age, the muscles and tissues in our body weaken, including those in the pelvic floor.
3. Chronic constipation: Straining during bowel movements can cause damage to the pelvic floor muscles over time.
4. Obesity: Excessive weight can put extra pressure on the pelvic floor muscles.
5. Chronic coughing: Frequent coughing can put strain on the pelvic floor muscles and lead to dysfunction.
6. Surgery: Pelvic surgeries, such as a hysterectomy or prostate surgery, can damage the pelvic floor muscles.
These factors can lead to constipation because the pelvic floor muscles play an important role in bowel movements. When these muscles are weak or damaged, they may not be able to contract properly to help push stool out of the rectum. This can lead to difficulty passing stool or incomplete bowel movements. Additionally, straining during bowel movements can further damage the pelvic floor muscles, leading to a vicious cycle of dysfunction and constipation.
Pelvic Floor Exercises for Constipation Relief
Kegel exercises involve contracting and relaxing the muscles of the pelvic floor, which can help strengthen those muscles and improve bowel movements. To perform kegels, you should:
1. Identify the pelvic floor muscles by trying to stop the flow of urine while you’re using the bathroom. The muscles you use to do this are the ones you’ll be exercising.
2. Contract these muscles, squeezing them tight and holding for a count of three to five seconds.
3. Relax the muscles for a count of three to five seconds.
4. Repeat the contractions and relaxations for 10-15 repetitions, 3-4 times per day.
Kegels can help improve bowel movements by strengthening the muscles that control bowel movements and reducing the risk of constipation.
Squatting is another exercise that can help relax the pelvic floor muscles and improve bowel movements. To perform a squat, you should:
1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Lower your body into a squatting position, keeping your heels on the ground and your back straight.
3. Hold the squat for a few seconds before standing back up.
Squats can help improve bowel movements by reducing the amount of strain on the pelvic floor muscles during bowel movements.
Pelvic tilts are another exercise that can help strengthen the pelvic floor muscles. To perform pelvic tilts, you should:
1. Lie on your back with your knees bent and your feet flat on the ground.
2. Tighten your pelvic floor muscles and lift your hips off the ground.
3. Hold for a few seconds before lowering your hips back down.
Pelvic tilts can help improve bowel movements by strengthening the muscles that control bowel movements and reducing the risk of constipation.
Abdominal breathing is a breathing exercise that can help improve pelvic floor muscle function. To perform abdominal breathing, you should:
1. Sit or lie down in a comfortable position.
2. Place your hands on your stomach.
3. Inhale deeply through your nose, feeling your stomach expand.
4. Exhale slowly through your mouth, feeling your stomach contract.
Abdominal breathing can help improve pelvic floor muscle function by increasing blood flow to the pelvic area and reducing tension in the muscles.
Other Tips for Relieving Constipation
– Encourage regular exercise to improve bowel motility and reduce stress, which can also contribute to constipation
– Suggest using a stool softener or laxative under the guidance of a healthcare provider
– Emphasize the importance of not ignoring the urge to have a bowel movement and setting aside adequate time for bowel movements
– Recommend keeping a food and symptom diary to identify potential triggers for constipation and adjusting the diet accordingly
– Encourage maintaining good gut health with probiotics and prebiotics, as gut microbiome imbalances can contribute to constipation.
Conclusion
In conclusion, pelvic floor exercises are an effective and non-invasive way to relieve constipation. These exercises help to strengthen the muscles in the pelvic floor, which can aid in the proper functioning of the digestive system. It is important to note that these exercises are not a substitute for medical treatment, and individuals with severe or chronic constipation should consult with a healthcare provider. However, for those looking for a natural and easy way to relieve constipation, pelvic floor exercises are a great option. So, if you are experiencing constipation, give these exercises a try and don’t hesitate to seek advice from a healthcare professional.
