Natural Remedies for Constipation
When the human internal plumbing slows down, constipation presents as hard or lumpy stool, which is difficult to pass. Unfortunately, it’s a lot more common than you might expect with chronic constipation affecting 15-30% of Canadians!
The typical constipation tool box includes: keeping hydrated, moving our bodies and eating lots of fiber. BUT, it should also include working with a pelvic health physiotherapist. So, what is a pelvic health physiotherapist? What are some of their tips and tricks when working with clients who are constipated? To answer some of these questions I sat down (virtually) with Nicole, a pelvic health physiotherapist based in Victoria. Enjoy!
Tell us a little more about you! How does a pelvic health physiotherapist differ from a general physiotherapist?
I am passionate about holistic health and preventative care! I believe it’s important to address health through various aspects, such as movement, nutrition, sleep, and stress management. A pelvic health physiotherapist differs from a general physiotherapist in that it requires specific post-graduate training in the pelvic floor and are trained to perform internal exams to assess the pelvic floor muscles. As a pelvic health physiotherapist, I work with individuals who are having issues with incontinence, constipation, prolapse, diastasis recti abdominis, pain with intercourse and general low back or pelvic pain.
As you know, when someone is constipated, there is plenty they can do to treat it naturally without relying on over the counter remedies that do nothing to fix the root cause. How do you help your clients who are constipated?
a. Bowel mobility massage where you are manually massaging the small and large intestines to help stimulate movement of stool through the gut.
b. For some people the issue is something called “dyssynergia,” this is when your pelvic floor muscles actually tighten when you’re trying to push stool out, when they should be opening up. Your ability to consciously relax your pelvic floor muscles is a critical. If this is the case, it’s something that can be addressed in pelvic health physiotherapy.
c. Movement! This is often underrated, but it is very helpful to help stimulate movement through your bowels. This can be as simple as going for a 20 minute walk!
What other tips and tricks do you use?
Do not force out bowel contents. It is better to activate bowel evacuation through movement. Turn your trunk to the left and right repetitively if it feels like you have to go but nothing is coming; or tilt your pelvis forwards and backwards gently and repetitively as you sit on the toilet. Reach over the right shoulder with your left hand as the stool moves into the anal canal. Don’t stay on the toilet for more than five minutes; if you can’t go, get up and get busy; try again when the urge returns, or 20 minutes after your next meal.
The Squatty Potty is the original bathroom toilet stool that improves colon health by helping us eliminate faster. So, if someone wanted to make their own Squatty Potty at home what should they keep in mind?
Great question! I love the Squatty Potty because it’s puts your body into an ideal position to evacuate stool. Sitting on a toilet is not kind to our pelvic floors because in sitting, the angle between the anus and rectum is too high, which makes it difficult for stool to get around the “corner.” Squatting is the natural position for eliminating waste. To help mimic this position on the toilet to have a bowel movement, your feet should be supported and your knees should be above your hips. Placing your feet on any foot stool will get you into this position.
Anything else we should know?
If you’re dealing with constipation or any other pelvic health issues, please see a pelvic health physiotherapist, along with your primary care provider and a registered dietician!
Thanks Nicole!! Follow her @uplift.physio
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