Why Going #2 is Always #1
Everybody poops, this is a well known fact. It is also known that no one usually likes talking about pooping, unless they have a problem doing it. Constipation is one of the most common symptoms people with pelvic floor dysfunction report. Beyond not going on a regular frequency, people may report pushing or straining to defecate, pain with bowel movements and feeling like they didn’t fully evacuate.
Ideally, people should poop on a regular cadence, typically that’s once a day, but for there is variability when it comes to normal bowel frequency. It could be three times a day or every other day. But there should be some predictability to your pooping schedule. It should also be pain free and easy.
This is important because pushing or straining to poop puts extra pressure on the pelvic floor muscles. This can cause muscle dysfunction which can cause more constipation, but it can also lead to many other symptoms such as:
Urinary Urgency
Urinary Frequency
Urinary Incontinence
Fecal Incontinence
Pelvic Pain
Anal Fissures and/or Hemorrhoids
That is why when patients come in to see me for any pelvic pain, bowel, bladder or sexual health concern I always start by trying to optimize their bowel movements. Many people are unaware of the right techniques for effective bowel movements, which is a squat like position. As human beings we are not meant to sit to poop. We are meant to squat. It’s what we did back in caveman days. So if you can use a toilet stool like the squatty potty or a step stool under your feet to mimic a squat, you help facilitate relaxation of the pelvic floor muscles. This can make it a lot easier to go.
It’s also important to stay well hydrated. When the body is dehydrated, the large intestine absorbs more water from the stool, resulting in hard and dry poop, which can lead to constipation. So drink plenty of plain water each day. The amount varies, but typically half your body weight in ounces is a good goal to shoot for. Many patients believe that adding fiber alone will solve their bowel issues, but without the corresponding increase in water, it can lead to a large, hard mass in the gut. This misjudgment can discourage individuals from using fiber as a remedy, further complicating their digestive health.
If these modifications don’t move the needle then talk to your healthcare provider and consider getting a consult with a pelvic floor specialist for an assessment to determine a more individualized treatment plan and exercises to get things moving.
Remember, pooping is not just a routine; it’s a vital part of your overall well-being that deserves attention and care. If you want to learn more about bowel health listen to this episode of the Not Enough Information Podcast, where my co-host, Britt Van Hees, and I talk all about bowel function and more.