How Chronic Constipation Can Mess With Your Pelvic Floor
Pelvic organ prolapse (POP) might not be something people talk about much, but it’s actually pretty common and can seriously affect your day-to-day life. One thing that doesn’t get enough attention is chronic constipation. This can be a big contributor. Let’s break it down.
What Is Pelvic Organ Prolapse?
In simple terms, pelvic organ prolapse happens when one or more of your pelvic organs—like your bladder, uterus, or rectum—slip out of place and push against the walls of your vagina. This happens because the pressure from above is greater than the support from below.
Some common signs of POP include:
- Feeling pressure or heaviness in your pelvic area
- Noticing a bulge in your vaginal area
- Feeling uncomfortable when standing, walking, or working out.
- Having trouble peeing or pooping.
- Discomfort during sex.
Chronic Constipation: The Sneaky Culprit
Chronic constipation means you’re constantly struggling with hard or painful poops, or you’re not going as often as you should. And guess what? All that straining puts a ton of pressure on your pelvic floor, which can lead to POP.
Here’s how chronic constipation makes things worse:
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- Too much pressure: Straining to poop over and over again raises the pressure in your belly and pushes down on your pelvic organs and pelvic floor muscles.
- Rectocele risk: Chronic constipation can cause part of the rectum to bulge into the vagina (called a rectocele), making bowel movements even harder and creating a vicious cycle.
- Weakened pelvic muscles: If your diet is low in fiber or you’re not drinking enough water, it’s not just your gut that suffers—your pelvic floor takes a hit too.
How to Protect Your Pelvic Floor
If you’re dealing with chronic constipation, tackling it head-on can help lower your risk of POP. Here’s what you can do:
- Eat Better:
- Load up on fiber-rich foods veggies, fruits, whole grains, nuts, seeds and pulses.
- Drink plenty of water to keep things softer.
- Get Moving:
- Regular exercise helps your digestion and keeps constipation at bay.
- Add core and pelvic floor exercises to strengthen the muscles that support your pelvic organs from below.
- Learn how to lift weights correctly so as not to add more pressure to those pelvic organs
- Change Your Bathroom Habits:
- Don’t strain! Use a footstool to elevate your feet when you’re on the toilet—it helps get your rectum in a good anatomical position and relax your pelvic floor muscles.
- Go when you feel the urge; waiting can make things harder (literally).
- think Blow-to-go when you’re on the loo, open mouth!
- dont be in such a hurry, take your time and let your body do it’s thing
- Talk to a Pelvic Floor Physiotherapist:
- If necessary she might suggest stool softeners to make pooping easier.
- You will get a personal assessment and investigation into exactly what your body needs. Then its action time.
What to do if you already have POP
If you’re dealing with pelvic organ prolapse, don’t panic. There are lots of ways to manage it:
- Pelvic floor therapy: A Physiotherpist with pelvic floor training can assess and educate you on how best to tackle your specific complaint. How to reduce the pressure from above as well as begin exercises to strengthen the muscles below.
- Pessaries: These are small devices you insert into your vagina to support the pelvic organs.
- Surgery: In severe cases, surgery can help put everything back where it belongs, however, you will still need to do the prehab and the rehab to ensure you get the best result.
Wrapping It Up
Chronic constipation and pelvic organ prolapse are more connected than you might think. The good news? There’s a lot you can do to keep your pelvic floor strong and healthy. By eating right, staying active, and taking care of your bathroom habits, you can reduce your risk of POP or keep it from getting worse. If you’re struggling with either issue, don’t hesitate to reach out to a healthcare provider for advice and support. Your pelvic floor will thank you!
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