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Constipation and pelvic floor disorders often go hand-in-hand for clients with hypertonic (tight) pelvic floor muscles and with associated symptoms like pelvic pain, pain with sex, and urge incontinence. So, let’s get your constipation in control!

The connection between your bowels and your pelvic floor

If you think about what is housed inside of the pelvic bowl, three important systems have to co-exist and share a limited amount of space:

  • Urinary System: the bladder and urethra
  • Reproductive Organs: Uterus, ovaries, fallopian tubes, and vaginal canal
  • GI System: sigmoid colon, rectum

Manage Constipation Naturally
image courtesy of Wikipedia

If you are constipated, the sigmoid colon will have to expand to house the extra stool you are storing. This makes the colon take up more space—and take space away from the other systems that need to be housed down there- this can lead to extra pressure on your pelvic floor, low back pain, pelvic pain, among other things. Also, people with constipation tend to strain when they are on the toilet, contributing to issues like pelvic organ prolapse (read more about prolapse in this previous post).

Healthy Habits for Bowel Regularity

  • Exercise. Motion is lotion! Approximately 30 minutes of daily cardiovascular activity can help improve motility of intestinal waste.
  • Massage your belly. Abdominal lymphatic massage– a self-care technique we teach at the clinic, it is used to decrease the edema and bloat in the belly caused by IBS issues, constipation, loose stools, and pelvic pain.
  • Drink water! Your GI system needs water to keep things moving. Drink approximately 64 oz daily.
  • Take care of your body tissues. Stretch daily, use a foam roller to release tight spots and mobilize connective tissue, get monthly massages.

Natural Fiber sources to regulate stools

  • High Fiber Cereal— In a 2008 study by Shariati, Maceda, and Hale, they found that 1 cup of high fiber cereal daily was enough to help study participants improve their pelvic floor function and bowel regularity.
  • Prune Juice—try a brand with pulp. Start drinking 2 oz at night, for 3 nights in a row. If no change in constipation, increase to 4 oz nightly for 3 nights. Max 6 oz.
  • “Power Pudding” recipe – 1 c. apple sauce, 1 c. unprocessed “uncooked” wheat bran or oat bran, ¾ c. prune juice. 3 TBS ground flax seed. Begin taking 1-2 TBS each evening with a full glass of water. Increase amount after 3-4 days until you get the desired consistency of stool.
  • Green smoothie recipe – 1 ½ c. spinach, kale or dark greens; 1 c almond milk; 3 TBS ground flax seed; 1 scoop protein powder (soy can upset stomachs); 1 banana
  • Citrucel-- SmartFiber comes from cellulose, which occurs naturally in plants. Some say that this type of natural fiber can promote regularity without causing bloating, gas and other side effects.
  • Benefiber—natural fiber that is tasteless and non-thickening that can be added to foods or drinks to increase your daily fiber intake.
  • Psyilium fiber- A popular form of natural fiber that can be added to drinks or recipes to increase fiber intake.

Laxatives

  • Note: We do not recommend continued use of any laxative. For chronic constipation, managing with natural fiber supplements and dietary fiber with sufficient water intake is the best option.
  • Natural Calm Powder (Magnesium citrate): Magnesium citrate is a saline laxative that is believed to work by drawing fluid into the small intestines. Begin with half a teaspoon daily, and increase to recommendations as stated on the product label. It usually results in a bowel movement within 30 minutes to 3 hours.

Resources
Shariati, A., Maceda, J. S., & Hale, D. S. (2008). doi:10.1097/01.aog.0000308660.48204.7

WebMD. Magnesium Citrate:
https://www.webmd.com/drugs/2/drug-522-2202/magnesium-citrate-oral/magnesium-citrate-oral/details

What Our Patients Have to Say

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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 M.M.

My husband and I were married for 5 years and unable to have intercourse, but I never knew why. After numerous awful experiences at doctor’s offices (where many doctors told me I “just needed to relax”), a surgery that didn’t fix the problem, and a year of owning dilators that didn’t get me anywhere, someone finally referred me to Heather for Physical Therapy. I finally had answers and information from someone who knew exactly what I was dealing with!

Read more: Testimonial by M.M.

Testimonial by A.W., age 32

I wanted to let you know that my pelvic floor held strong and gave me no trouble whatsoever in my trail race this morning (12 miles)! In a way, I felt like I ran better than ever because my core feels so rock solid from all the exercises you have me doing. That was especially valuable on the technical downhill - I just flew down the trail because I had confidence in my balance and form. Thank you for helping me get back to doing what I love.

-- A.W., age 32
(completed Post-partum Renewal Program using the InTone biofeedback/stim unit)

Testimonial by S.P., Age 26

I would like to start off by thanking Heather Jeffcoat for educating me and curing me of Vaginismus. I had been married for almost three years before I was referred to Heather. I never knew about Vaginismus until almost three years into my marriage. I knew something was wrong when I went on my honeymoon and came back a Virgin. I had always imagined how magical my first night would be but boy was I wrong.

Read more: Testimonial by S.P., Age 26

Testimonial by J.B.

My husband and I were having problems with painful intercourse. My therapist recommended that I go and get a pelvic floor evaluation from a physical therapist. Having never been treated by a physical therapist, I wondered how this really was going to help me. My husband who is a physician was very supportive and agreed that a PT evaluation would be a great idea. So i made the appointment and was blown away by what I learned. I had no idea that pelvic floor muscles could get tight and have trigger points just like any other muscle in the body. I'm a massage therapist and very familiar with tight muscles, and this new thought really amazed me. Heather's program to help relax and strengthen these muscles made such a difference. I can say that I am 100% pain free during intercourse now. Yippee! Going to the PT appointments and doing the at-home exercises was definitely a discipline, but it's 100% worth it! The rewards are amazing.

-- J.B.

Testimonial by S.H., age 24

I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be.

It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally over. I really feel that Fusion Wellness is a team of people you can call family and are there to root for you and cheer you on until you reach your goals. There is nothing better than knowing I accomplished this with you guys by my side and as calmly and patiently as I needed. Thank you from the bottom of my heart for always being there and helping me reach my goals.

S.H., age 24

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