Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Blog
Register

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

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active
 

** This information is for educational purposes only and is not intended to replace the advice of your doctor. **

Products Related to This Topic

Soul Source Vaginal Dilators
When Sex Hurts by Andrew Goldstein, MD
Healing Painful Sex by Debrah Coady, MD

What They Say About Us

  • Testimonials

    • 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...

      Read more Testimonial by S.H., age 24

  • Testimonials

    • 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!

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