How can you cure constipation?

Part of the cure for constipation is knowing the cause, which we discussed in our last blog. Generally speaking the cause for each individual is different and multifactorial, meaning there are many different things impacting how easily the person can have a bowel movement.

If medication or a medical condition is causing your constipation, discussing treatment options with your doctor is very important. No matter the cause - cleaning up the “lifestyle choices” can make a huge difference in symptoms:

Eat More Fiber:

• It's recommended that you get 25g of fiber per day. 

• You want both soluble and insoluble fiber

  • Soluble:

    • Oats

    • Beans, Lentils

    • Fruits and Veggies

  • Insoluble:

    • Whole grains

    • Fruits and Veggies (especially the edible peels!)

    • Beans

    • Nuts and Seeds

Stay Hydrated:

• Stay hydrated, this will ensure your body doesn’t pull too much water from the food you eat.

• Drink half your body weight, but in ounces. So if you weigh 150lbs, drink at least 75 ounces of water per day. More if you are sweating a lot.

Exercise More:

• More movement of your body = more movement of your colon = more bowel movements!

• It's recommended that you get 150min of moderate intensity exercise per week.

Improve Bowel Habits:

• Have your feet flat on the floor/stool. This will decrease activity in your calves and help you relax. 

• Elevate your feet on a stool so that your hips are more flexed, this decreases the stretch on the pelvic floor muscles which puts less tension on the rectum and makes an easier pathway for stool to move through.

• Don’t ignore the urge to go (if you can). Ignoring the “poop-er-tunity” will cause the stool to sit in your colon for longer, which sucks more water out and makes the stool harder to pass.

• Don’t hold your breath and bear down - this puts excessive pressure on your pelvic floor muscles. Try deep inhale and exhale and relax your pelvic floor as you try to go.

How Can Physical Therapy Help?

• Improving mobility of the abdominal and pelvic floor muscles can decrease the tension on the rectum, improving the ability to have a bowel movement.

• Ensuring proper core coordination, strength, and endurance will decrease ab gripping and improve tension on the pelvic floor.

• Visceral treatments can help improve mobility in the abdomen.

Looking for help with constipation? Reach out today!

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About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1

Caitlyn is a pelvic health expert and board certified orthopedic physical therapist. Beyond her PT degree and accolades, she is a Pregnancy and Postpartum Exercise Specialist, a CrossFit coach, and a running coach.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.