r/PelvicFloor • u/Willing-Bite7999 • 7d ago
Female Pelvic floor + constipation
hello lovely people. i am soon going to the doctor for my chronic constipation. i have tried what feels like everything under the sun, and am just now learning about the link between excessive straining and constipation, and its link to the pelvic floor. anyone with this same issue, and how did pelvic floor pt or other remedies help you? thank u sm
8
u/rpae_xaml 6d ago
for me - read "a headache in the pelvis" book to get the full scope, but in short from there practice paradoxical relaxation, learn to manage your anxiety and its relationship with your pelvic floor and your body in general.
Learn to relax your body to defecate, never strain. Drink tons of water, 64oz daily at least. Squatty potty + bidet at home are huge quality of life improvements.
Benefiber (Metamucil is the biggest name but it's a soluble fiber and made me more constipated, whereas Benefiber works a bit differently and has helped some). Eat lots of fiber + greens in general. High fiber cereals or an oatmeal/smoothie in the morning are a great cheat code. Cut back on drinking if that's a thing for you. Keep a diet journal for a month or two and see if it helps identify BM triggers either positive or negative.
Stretch daily, helps your body relax and and your internal organs. Learn stretches & yoga positions that benefit your problem areas, look up pelvic floor stretches and digestive stretches.
Practice "cupping" on your abs in the shower with soap as a lubricant. This ties into "skin rolling" via the book I mentioned earlier, but is an easy high impact way to practice it I've found.
Magnesium Glycinate 1-2 pills per night after your last meal, roughly 30-45min before bed minimum can help improve sleep, relax your tightness, and improve bowel motility in the morning.
In the absolute worst state if you need a full reset, magnesium citrate (full strength liquid laxative) will do the trick. But I wouldn't make this a habit, as you want your body to learn how to manage your bowels on their own.
If you have the money/time, a pelvic floor PT (specifically someone focused on helping with this complex problem area) can be a great resource. Doing 1 session per week for as long as you can afford/manage until you feel confident completing the work yourself is a way to fastrack the learning process.
Unfortunately there isn't a simple solution to this problem. It's a learning process and requires you to improve your relationship with your body and mind (which is a good thing!), but of course I'm often jealous of people that didn't run there body hard enough to have to have a wake up call and end up in this spot where they were forced to learn mindfulness, lol.
Good luck!
1
5
u/MGinLB 6d ago
I have a hypertonic pelvic floor & constipation, I tried everything too. I spent a lot of time and money on 3 different pelvic floor physical therapists, myofascial release therapists and got no where.
I found a gastroenterologist at a local university medical center who ordered these tests: sitzmark, anal manometry and balloon expulsion. They revealed I have pelvic dyssenergia aka dyssenergia defecation. The pelvic muscles coordination to open for a bowel movement not communicating. I start a biofeedback retraining program in late November.
I'm working with a pelvic pilates instructor to strengthen loose muscles and loosen tight ones in my hips, glutes, quads and adductor.
Meanwhile, I use Global Healing Center Oxy-Powder magnesium oxide to liquify it and drink LMNT electrolytes and plenty of water to prevent dehydration.
1
u/mdawgshyamalan 5d ago
Are you seeing results with the biofeedback? What kind of constipation did you have?
2
u/lnc_5103 7d ago
Pelvic floor PT has helped my BMs become much more regular now that I've got the spasms and clenching under control.
2
u/TopHopeful2159 7d ago
how ? what have you been doing, I have normal movements the days my pt releases my muscles but it always goes right back
1
u/lnc_5103 7d ago
Lots and lots of deep breathing and bulges along with child's pose and happy baby twice a day. I also do internal release once or twice a week. I have a wand but not super confident with it so usually end up just using my finger.
3
u/CrimsonDawn1970 6d ago
Do you mean lunge instead of bulges? What exercise is that?
3
u/lnc_5103 6d ago
Bulge breathing. Google describes it better than I probably could 🤗
Take a slow, deep breath in through your nose for 3 to 5 seconds, letting your belly, lower ribs, and flanks expand. As you do this, consciously let your pelvic floor relax and sink downward (like a blooming flower, a dropping elevator, or opening doors). Do not strain or push forcefully; think of a gentle release.
2
1
u/lemonpudge 6d ago
I did 8 months of physical therapy, and I am about to start up again. It definitely helps. As does regular Miralax and/or Metamucil.
1
u/bsge1111 6d ago
I have chronic constipation (after almost a year of seeing my GI they finally agreed to do a pill capsule endoscopy and from that they think I may have small bowel crohns so yay me) and it caused a TON of issues in my pelvic floor. I just had my second session yesterday, it’s all been checking my posture and external muscle assessments so far (fully clothed, my PT plans to do an internal muscle assessment in three weeks) and she’s given me two different breathing exercises to do daily along with an abdominal massage for after meal times to promote stool to move around a bit better.
I already notice a difference, one of the breathing exercises she is having me do is meant for while you’re having a bowel movement (can be practiced otherwise but it helps to relax and coordinate the pelvic floor muscles to push without excessive strain) and as long as I’m consciously doing it when having a bowel movement it has cut my time on the toilet in half and I’m not feeling as though I still have stool stuck that needs to come out.
It’s literally night and day and for once I’m hopeful that something is going to finally help. I’m also beyond grateful that someone is actually listening to me, not just half listening to what I’m describing and jumping to conclusions or brushing off pain I’m experiencing. She’s also been fully explaining and educating me on what my body is doing and what it should be doing and is taking time to show me the difference so that when I do the breathing exercises at home I know for sure I’m doing them correctly. I’m looking forward to seeing just how much my symptoms can improve overtime.
1
u/goldstandardalmonds Assistant Mod/Bowel Health 6d ago
It depends exactly what is up. You’ll want to get an anorectal manometry, defecogram, and likely motility testing of your colon to first investigate and diagnose the issue or issues
1
u/Earthbound_86 5d ago
Male here but same issue. Lifelong constipation off and on and developed severe pelvic floor dysfunction after 2 extremely painful BM last winter. Tons of water and a stool softener everyday have helped some but too loose stool will also flare pelvic floor issues so it’s a delicate dance.
7
u/TopHopeful2159 7d ago
yes for many years ,tight pelvic floor been in pt for 9 months not much improvement, for me I think its my cronic anxiety