Constipation & Your Pelvic Floor: Breaking the Cycle

Let’s be honest—constipation is uncomfortable, frustrating, and sometimes even painful.

But what many people don’t realize is that constipation isn’t just a digestive issue—it’s also a pelvic floor issue.

Are you straining every time you go?

Are you having one large bowel movement followed by multiple smaller bowel movements?

Are you having to rely on Mirilax or Metamucil to go 💩?

The Pelvic Floor’s Role in Going 💩

Your pelvic floor muscles sit at the bottom of your pelvis, supporting your bladder, bowel, and reproductive organs.

During a bowel movement, these muscles should relax to allow stool to pass.

But if the muscles stay too tight—or don’t coordinate well with your core and diaphragm—constipation can quickly become part of your daily routine.

That’s why even if you’re drinking water and eating fiber, you may still feel stuck.

The Hidden Cost of Straining

When constipation leads to straining, your pelvic floor takes the brunt of the pressure.

Over time, this can cause:

• Hemorrhoids or anal fissures- these can be painful or bleed

• Pelvic organ prolapse - a "bulge" you may notice when wiping

• Pain or pressure in the pelvic area- often described as heaviness

• Leaking urine or stool- this can vary between a little or a lot.

  
  

So while straining might feel like “the only way,” it can actually make things worse.

It is not uncommon to be constipated and incontinent at the same time.

Simple Strategies That Work

The good news? Small, practical changes can improve both bowel health and pelvic floor function:

• Change your position: Elevate your feet on a stool (ie. Squatty Potty) to help muscles relax.

• Focus on relaxation: Breathe gently into your belly, and avoid “pushing or straining”

• Limit sitting on the toilet: Sit for 10 mins or less to avoid hemorrhoids or fissures.

• Stay hydrated: Aim for half your body weight in ounces of water each day.

• Add movement: Walking, stretching your hips, or gentle exercise helps keep things moving.

• Increase fiber gradually: Add fruits, vegetables, beans, chia seeds or flax to your meals.

With improved strategies, many people experience 💩with less straining, more complete bowel movements, and improved quality of life. Often improving your constipation can help reduce your bladder leaks, pelvic pressure, abdominal bloating and cramping, or pain with sex.

If constipation is a regular struggle, AK Pelvic Health & Wellness can help you retrain your muscles and break the cycle.