When experiencing constipation, pushing is often necessary during a bowel movement. This action increases intra-abdominal pressure, which in turn applies pressure on the pelvic floor muscles, leading them to stretch and weaken over time.
Tips to prevent constipation
- Drink enough water (at least 1.5 litres a day).
- Increase your intake of dietary fibre. You can also eat prunes and drink prune juice, as these foods promote “intestinal peristalsis” and will help you have a bowel movement.
- Exercise regularly. To get the biggest impact of physical activity, exercise after a meal.
- Massage your stomach after each meal.
Stomach Massage: How To
- Use the palm of your hand to perform three deep and small circles on your right side, from your pelvis to your ribcage
- Repeat step 1 above and, without lifting your hand, continue massaging toward the rib cage on your left side.
- Repeat step 2 above but continue massaging downwards on the left side toward your pelvis.
Correct defecation position and technique
To make your bowel movements easier, wait until you feel the urge to defecate. Don’t try to defecate when you don’t feel the need. However, ignoring the need to defecate or waiting too long before going to the bathroom increase constipation.
When sitting on the toilet, use an object about 15 cm high, such as a footstool. Then, lean slightly forward while keeping your back straight. This position mimics squatting, which is the ideal position for bowel movements.
To avoid weakening your pelvic floor muscles, it is important not to hold your breath when you bear down to have a bowel movement. Make a fist, press your thumb against your mouth, and then exhale into your fist. This technique allows you to have a bowel movement without pushing, as it optimizes abdominal pressure. If you can’t pass the stool right away, don’t force it out; wait until later when you feel the urge to go again.