Constipation & Pelvic Floor: 5 Fixes You Can Try Today

Constipation and pelvic floor dysfunction often go hand in hand. When the pelvic floor doesn’t relax well, bowel movements can become uncomfortable, incomplete, or frustrating.

Here are five gentle, pelvic-floor-friendly strategies you can start today.

1. Improve Your Toilet Posture

Placing your feet on a small stool helps align your pelvis and encourages easier bowel movements.

2. Skip the Straining

Straining increases pelvic floor tension and can worsen symptoms over time. Instead, slow your breath and allow your belly to gently expand.

3. Exhale While Bearing Down

A slow exhale helps the pelvic floor soften rather than tighten during a bowel movement.

4. Support Stool Consistency

Adequate hydration and balanced fiber intake can make stools easier to pass. Introduce changes slowly to avoid bloating.

5. Create a Calm Routine

Give yourself unrushed time, ideally after meals when digestion is most active.

When to Seek Extra Help

If constipation is ongoing or painful, a pelvic health provider can assess how well your pelvic floor muscles relax and coordinate.

Bonus Tip: Try Bowel Massage!

If you haven't tried rubbing your belly yet, this can be the game changer! Try this pattern with a gentle pressure. Make it easier by doing it in the shower or after a meal!