Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Media
Register
Secret Weapon Against Constipation
Photo: Stocksy/ Raymond Forbes LLC
Gabrielle Kassel of the website Well + Good reached out to me for some tips on avoiding constipation and alleviating its symptoms when it does occur. In short, we discussed how your pelvic floor can be a secret weapon against constipation. Here is a brief synopsis of the article along with a link to the full article below.

Heather Jeffcoat, DPT

Looking for a Secret Weapon Against Constipation?

Look to Your Pelvic Floor.

Constipation can be physically uncomfortable, but it can also be downright frustrating. Whether factors like dietary habits, dehydration, or stress trigger your constipation, it can be tempting to fight it by forcing a bowel movement. Straining, however, isn't a great idea. It's not super effective, and it can increase your risk of anal fissures and prolapse.

Instead, a key to relieving constipation might actually involve relaxing your pelvic floor.

For the uninitiated, your pelvic floor is a hammock-like group of muscles resting in your pelvis that support your organs and control how and when you go to the restroom, according to the Mayo Clinic. Your pelvic floor muscles need to relax and release to expel poop, says Heather Jeffcoat, DPT, a pelvic floor therapist and Femina PT. Relaxation allows the anal sphincter muscle to open, so you're able to have a bowel movement.

Yes, straining and squeezing the muscles you use for the bathroom (like the sphincter, lower diaphragm, and core) can sometimes help get things moving, but it can also make you tighten your muscles, which in turn makes it harder to pass stool, Dr. Jeffcoat says. So, to help you relax your pelvic floor, Dr. Jeffcoat offers the following suggestions:

1. Practice deep breathing before, during, and after

Deep breathing is one of the primary exercises Dr. Jeffcoat recommends if you're sitting on the toilet with no luck. To start: Inhale slowly and feel your rib cage expand, then gently exhale, Dr. Jeffcoat says.

Repeat this a few times; with each breath, think about inhaling all the way down into your pelvic floor. Both your diaphragm and your pelvic floor should drop and lengthen as you inhale."

Dr. Jeffcoat recommends you start doing this before you're in the bathroom; stage fright is a real thing. Continue breathing when you're in the bathroom, but she adds that if you don't go within 5 minutes, it's a good idea to try again later.

2. Try not to sit on the toilet for too long

It can be upsetting when time passes, and you're just not going. Instead of sitting there, grab some water, eat fiber-rich food, and try gentle movement like walking before attempting to go again. If you're dealing with frequent consipation, Dr. Jeffocat recommends meeting with a nutritionist or dietician to find a diet that alleviates your symptoms.

For more tips on how your pelvic floor is your secret weapon against constipation, click here to continue to the full article.

Featured on InstaGram

What Our Patients Have to Say

Prev
Next

Testimonial by R.H.

No one could tell me why I was having pain during sex--sharp pain, not just uncomfortable, pain. I was referred to Heather Jeffcoat after researching several different options. I had seen a specialist who told me physical therapy would not help and my only option was surgery. I really didn't want to go that route, so when we got a referral, I decided to try it--it can't hurt, I thought. I am so glad I did. She diagnosed the problem right away, which was a relief in itself.

To know why I was having pain eased my mind immensely. And to hear that she could fix it without surgery was another relief. She said she could fix the problem in 6 weeks. I think it was actually 4 for me. She was very methodical, and treated me as an intelligent human being capable of participating in my own recovery. I would absolutely recommend her to anyone. She did not try to prolong my session numbers, she worked hard to accommodate my schedule (and the fact that I had to bring a baby to sessions), and she was completely honest the entire time. It is so hard to find someone with these characteristics, much less a professional who is so good at what she does. She has my highest respect.

-- R.H.

Testimonial by Y.L. (mom of 2)

After having my second baby via C-section I searched for months to try to find help for my lower back pain and separated abdominal muscles. I finally came across Heather Jeffcoat via a mommy blog. I reached out to her via email and set my first appointment. My first appointment went amazing … she listened to what my symptoms, check my separation and explained to me in detail what the next steps would be. Not only did my abdominal separation go from 3 to about 1 -1/2 but my back has pain has significantly reduced. I’m personally recommending all my mommy friends to Heather!

Y.L. (mom of 2)

Testimonial by S.B.

As someone who suffered the debilitating physical and emotional effects of vaginismus (as well as a complicated history of back injuries) for more than 15 years, I thought a "normal" life was just a fantasy. Then I found Heather.

Read more: Testimonial by S.B.

Testimonial by Y.L. (mom of 2)

After having my second baby via C-section I searched for months to try to find help for my lower back pain and separated abdominal muscles. I finally came across Heather Jeffcoat via a mommy blog. I reached out to her via email and set my first appointment. My first appointment went amazing … she listened to what my symptoms, check my separation and explained to me in detail what the next steps would be. Not only did my abdominal separation go from 3 to about 1 -1/2 but my back has pain has significantly reduced. I’m personally recommending all my mommy friends to Heather!

Y.L. (mom of 2)

Testimonial by T.H.

I started seeing Heather in October 2014. For more than two years, I had been suffering from painful urinary tract infection type symptoms after my bartholins gland surgery which included constant burning and urinary frequency sensation that led to more and more painful intercourse. I had made multiple visits to internist, obgyn and urologist's offices, went through a range of treatment with UTI and bladder frequency medication that included antibiotics, vesicare, estrogen cream, but nothing worked.

Read more: Testimonial by T.H.

Testimonial by Amanda W.

Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

-- Amanda W., 2/15/16 via Yelp!

Subscribe To Our Newsletter

Get access to our free downloads and a 15% discount on Heather's book "Sex Without Pain"!
captcha 
I agree with the Terms and Conditions and the Privacy policy