For many, constipation isn’t just about fiber or hydration—it’s about how the body eliminates waste. If the pelvic floor isn’t functioning properly, or if toilet habits are off, even a healthy diet may not keep things moving.
In this final installment, we’ll cover two often-overlooked contributors to constipation: pelvic floor dysfunction and ineffective toilet habits, plus practical strategies for lasting relief—including how Pelvic Health Solutions can help.
The Pelvic Floor’s Role in Constipation
The pelvic floor is a group of muscles supporting the bladder, rectum, and reproductive organs. During a bowel movement, these muscles must relax and descend. If they stay tense or uncoordinated, elimination becomes difficult, and straining can become the norm.
Signs of Pelvic Floor Dysfunction:
- Incomplete bowel emptying
- Frequent straining despite soft stool
- Needing to shift positions or press on the abdomen/perineum to pass stool
- Lower back, pelvic, or rectal pain
- Urinary urgency or leakage
PFD can develop from chronic stress, scar tissue, prolonged sitting, excessive straining, or poor toilet posture.
How Pelvic Health Solutions Can Help
Pelvic floor physical therapists can assess and treat muscular and neurological imbalances contributing to constipation:
- ✅ Pelvic Floor Assessment: Identifies if muscles are too tight, weak, or uncoordinated.
- ✅ Manual Therapy: Releases tension through internal/external techniques.
- ✅ Biofeedback Training: Retrains relaxation and prevents straining.
- ✅ Scar Tissue Mobilization: Improves mobility after surgeries or injuries.
- ✅ Toilet Posture & Breathing Training: Teaches strategies for effortless bowel movements.
Faulty Toilet Habits That Worsen Constipation
Even small habits can have a big impact. Common mistakes include:
- ❌ Straining Too Hard: Increases abdominal pressure, weakening pelvic muscles.
- ❌ Holding Your Breath: Engages the Valsalva maneuver, making elimination harder.
- ❌ Sitting at a 90° Angle: Typical toilets close off the rectal passage, making stool harder to pass.
Fixes & Techniques to Restore Healthy Bowel Movements
1. Use a Squat Position (Footstool)
Mimics natural posture and straightens the anorectal angle.
- Place a 6–12” stool under your feet.
- Lean forward, elbows on knees.
- Breathe deeply to relax the pelvic floor.
2. Exhale to Eliminate
Avoid straining by following this sequence:
1️⃣ Inhale into the belly.
2️⃣ Exhale gently as you push.
3️⃣ If nothing happens, pause, breathe, and try again.
3. Pelvic Floor Exercises
- ✔️ Diaphragmatic Breathing: Helps relax the pelvic floor.
- ✔️ Reverse Kegels: Promote release, not contraction.
- Inhale and visualize your pelvic floor expanding.
- Exhale and let go of tension.
- ✔️ Perineal Massage: Can ease tension and improve movement.
4. ILU Abdominal Massage
Stimulates the colon for better motility:
- Trace the shape of an I, L, and U on your abdomen:
- I: Down right side
- L: Across upper abdomen
- U: Down left side
- Repeat for a few minutes before attempting to go.
5. Enemas: A Short-Term Solution
Use only occasionally and sparingly. Regular use may:
- Disrupt gut microbiota
- Cause dependency
- Weaken pelvic floor coordination
Final Thoughts
Constipation is rarely just a fiber issue. It can stem from scars, stress, nervous system imbalance, poor coordination, and posture. By addressing these contributors holistically, you can restore natural bowel function and find lasting relief.
Recap of the 4-Part Series:
✅ Part 1: Root Causes of Constipation
✅ Part 2: Scar Tissue’s Impact on Digestion
✅ Part 3: Nervous System & Bowel Movements
✅ Part 4: Pelvic Floor & Toilet Strategies
If dietary changes haven’t helped, consider deeper solutions: scar treatment, nervous system support, pelvic floor therapy, and smarter toilet habits.
👉 Visit pelvic-health-solutions.com to get started.
