Good Bowel Habits

Written By Scence Physiotherapy

Bowels are essential for pelvic health!

Up to 25% of women experience constipation during pregnancy, particularly in the first trimester. It’s so important to avoid excessive straining or pushing during bowel movements, as chronic constipation can lead to:

  • Haemorrhoids

  • Anal fissures

  • Pelvic organ prolapse

  • Faecal incontinence

Everyone’s bowel routine is different and the spectrum of what’s considered “normal” is wide. It’s normal to empty your bowels anywhere from three times per day to once every three days.

We often work with women to optimise their bowel routine. Here are some tips to help establish a health bowel routine.

POSITION

Your pelvic floor muscles help to maintain continence by “kinking” the rectum. To reduce this kink and make bowel movements easier, elevate your knees above your hips using a footstool or shoebox. This position can help you evacuate your bowels with less effort.

FLUID INTAKE
Dehydration can lead to hard, pebble-like stools. When you’re dehydrated, your body draws water from your bowels, making stools harder to pass. Staying well-hydrated help improve stool consistency and makes bowel movements easier.

FIBRE

A diet rich in vegetables, fruits, grains, nuts, seeds, and legumes can bulk up your stool, allowing for smooth passage. Aim for a variety of high fibre foots to support a healthy digestive system.

Scence Physiotherapy

At Scence Physiotherapy, we deliver trusted, bespoke pelvic health physiotherapy for pregnant and postnatal women. Our compassionate approach ensures each client feels empowered, confident, and supported across their pregnancy journey.

https://www.scencephysiotherapy.com.au
Previous

Prolapse