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Mastering the art of proper pooping: Your guide to avoiding constipation and improving your pelvic health

Welcome to my blog 🙂

Today, I’m diving into a topic that may not always get the attention it deserves: proper pooping. Yes, you read that right! The way you poop can have a significant impact on your pelvic health, and I’m here to guide you through it all.

The connection between your pelvic floor and bowels

First things first, let's talk about the connection between your pelvic floor and your bowels. Your pelvic floor muscles play a crucial role in supporting your bladder, uterus, and bowel. When these muscles are weak or dysfunctional, it can lead to issues like urinary incontinence, pelvic organ prolapse, and yes, constipation.

When you strain to poop, it puts extra pressure on your pelvic floor, which can worsen any existing problems or even cause new ones. That's why it's essential to understand how to poop properly to avoid putting unnecessary stress on these muscles.

Tips to avoid constipation

Constipation can be uncomfortable and even painful, but luckily, there are steps you can take to prevent it:

  1. Stay hydrated: Drink plenty of water throughout the day to keep your stools soft and easy to pass.

  2. Eat a high-fibre Diet: Foods like fruits, vegetables, whole grains, and legumes can help keep things moving smoothly in your digestive system.

  3. Stay active: Regular exercise helps stimulate bowel movements and can prevent constipation.

  4. Listen to your body: Don't ignore the urge to go. Holding in your bowel movements can lead to constipation.

The proper position for pooping

Believe it or not, the way you sit on the toilet can make a big difference in how effectively you poop. The ideal position is to squat or sit with your knees higher than your hips. This position mimics the natural squatting posture, which straightens the rectum and makes it easier to empty your bowels.

You can achieve this position by using a stool or a small bathroom bin or even just coming up onto your toes and then leaning forward and resting your arms on your thighs. Elevating your feet while sitting on the toilet can make a world of difference!

A lady sitting on the toilet with her feet raised on a stool, leaning forward with forearms resting on her thighs.

Getting into a daily poo routine

Establishing a regular bathroom routine can help train your body to have more predictable bowel movements. Try to set aside time each day for a bowel movement, ideally after a meal when your body is naturally ready to go.

Consistency is key here, so try to stick to your routine even on weekends or when you're travelling.

Tips for the first postpartum poo

After giving birth, whether vaginally or via c-section, your body needs time to heal, and your first postpartum poop can be daunting. Here are some tips to make it easier:

  1. Stay hydrated: Drink plenty of fluids to keep your stools soft.

  2. Take your time: Don't rush. Relax and give yourself time to empty your bowels without straining.

  3. Support your perineum: If you've had a vaginal birth, you can place a clean pad or a rolled-up towel against your perineum to provide support and reduce discomfort.

  4. Support your tummy: If you’ve had a c-section you can apply gentle pressure over your abdomen using a cushion or rolled up towel.

  5. Use a stool softener: If your doctor approves, you can take a stool softener to make the process more comfortable.

  6. Moo to poo! Trying saying moo into your fist while you go. Or just blow out (imagine blowing up a balloon).

Remember, it's normal to feel a bit anxious about your first postpartum poop, but with these tips, you can make it a smoother experience.

In conclusion, mastering the art of proper pooping is essential for maintaining good pelvic health and overall well-being. By following these tips, you can avoid constipation and keep your pelvic floor happy and healthy. If you have any concerns about your pelvic health or bowel habits, don't hesitate to reach out to me.


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